Different Types of Lentils for Meal Prep

Some are soft and quick-cooking, while others hold their shape and bring more texture to a dish. Knowing which type to use can make a big difference in how your meals turn out, especially when you're prepping ahead. Here's what we recommend, based on what we've seen work best in real kitchens:

Red Lentils

Red lentils, often labeled as split red lentils, are the fastest-cooking variety. They take about 15 minutes or less to soften, which makes them perfect for quick meal prep sessions.

These lentils break down into a thick, creamy consistency, so they work beautifully in soups, Indian-style dals, and curry-based sauces. They’re ideal for clients who want warm, comforting meals that don’t require hours on the stove.

Nutritionally, they’re packed with protein, fiber, and iron, and when paired with vitamin C-rich ingredients like tomatoes or bell peppers, their iron becomes more absorbable.

Brown Lentils

Brown lentils are one of the most versatile and widely available types. They have a mild, earthy flavor and hold their shape after cooking, which makes them a great base for lentil sloppy joes, veggie burgers, and slow-cooked stews.

We often suggest these for clients who like to batch-cook in a slow cooker or Instant Pot, since brown lentils can simmer for longer without becoming mushy. They also freeze and reheat well, which is ideal for those prepping in bulk.

In terms of nutrition, brown lentils offer complex carbs and plant-based protein that support steady energy throughout the day, making them ideal for high protein vegetarian meal prep.

Green Lentils

Green lentils, especially French green or Puy lentils, have a firmer texture and slightly peppery taste. These are our go-to recommendation for meal prep salads, cold lentil bowls, or anything that needs to stay intact for a few days in the fridge. They don’t lose their bite, even after sitting in dressing or vinaigrette, which makes them perfect for make-ahead lunches.

We’ve worked with plenty of clients who use them in lentil patties or loaf recipes where structure matters. They’re also rich in polyphenols, which offer antioxidant benefits, and they tend to have a slightly higher mineral content than red lentils.

Black (Beluga) Lentils

Black lentils, also known as beluga lentils, are tiny, shiny, and surprisingly high in protein. They have a rich, almost meaty taste and hold their shape even better than green lentils.

These are ideal for elegant dishes or whenever you want to prep something a little more elevated, such as grain bowls with roasted vegetables, lentil “caviar” spreads, or Mediterranean-style sides with lemon and herbs.

We often recommend them to clients looking to increase iron and folate intake in a visually appealing way. They also reheat well and don’t dry out as quickly as some other varieties.

15 Lentil Meal Prep Ideas

When it comes to lentil meal prep, variety keeps things interesting. These plant-based meal prep ideas are balanced, nutrient-rich, and easy to portion out for the week:

1. Curry Lentil Soup

Start by sautéing chopped onion, garlic, and fresh ginger in a bit of olive oil. Add red lentils, diced tomatoes, curry powder, cumin, and turmeric, then pour in vegetable broth and simmer for 20 minutes until creamy. Stir in coconut milk at the end for richness and extra staying power.

We like to batch this one for cold lunches or weeknight dinners because it freezes well and gets more flavorful over time. It’s also packed with fiber, plant-based protein, and anti-inflammatory compounds from the spices.

2. Lentil Bolognese

Cook green or brown lentils until tender, or use canned if you're short on time. In a separate pan, sauté onion, garlic, carrots, and celery, then add crushed tomatoes, tomato paste, and Italian herbs. Stir in the lentils and let it all simmer until thick and saucy.

Lentil bolognese pairs well with whole-grain pasta or spaghetti squash and keeps for several days in the fridge. It’s high in iron, B vitamins, and fiber, making it a great comfort meal with real nutritional benefits.

3. Lentil Salad

Cook green or black lentils until just tender and let them cool. Toss with diced cucumber, cherry tomatoes, red onion, and chopped parsley or dill. Add a simple dressing of olive oil, lemon juice, and Dijon mustard.

This salad holds up well in the fridge and makes a satisfying lunch with a scoop of quinoa or some leafy greens. It’s a great source of resistant starch, polyphenols, and plant-based protein, all of which support gut health and satiety.

4. Lentil Patties or Meatballs

Combine cooked brown or green lentils, sautéed onion and garlic, rolled oats, fresh herbs, and a spoonful of tomato paste in a food processor, then pulse until the mixture holds together but still has some texture. Form into patties or small meatballs and bake or pan-fry until golden.

These freeze well and are easy to reheat for a quick protein add-on to meals. They’re a smart meat alternative and contain a good balance of fiber, iron, and complex carbs. Plus, they’re kid-friendly and easy to season however you like.

5. One‑Pot Lentil Stew

Start by sautéing chopped onion, carrots, and celery in olive oil. Add garlic, tomato paste, and thyme, then pour in vegetable broth and brown lentils. Simmer everything together with chopped potatoes or butternut squash until tender and thick.

This is a filling, comforting dish that stores well for several days and reheats beautifully. It’s loaded with potassium, plant protein, and antioxidants, making it ideal for recovery or colder months.

6. Lentil Tacos

High in fiber and full of satisfying flavor, lentil tacos are a great swap for traditional ground meat versions.

Simmer brown or green lentils with sautéed onion, garlic, cumin, paprika, and a little tomato sauce until thick and fragrant. Spoon into corn tortillas and top with cabbage slaw, avocado, or a quick cashew crema. They're easy to batch and reheat throughout the week for a protein-rich lunch or dinner.

7. Lentil and Sweet Potato Bowls

If you're after something filling and colorful, roasted sweet potato and lentil bowls deliver. Roast cubes of sweet potato with olive oil and your favorite spices until golden. Meanwhile, cook green or black lentils until tender. Layer both into containers with sautéed kale, pumpkin seeds, and a drizzle of tahini. You’ll get fiber, iron, vitamin A, and slow-digesting carbs all in one.

8. Lentil Stuffed Peppers

Packed with iron, plant-based protein, and vitamin C, stuffed peppers are a nutrient-dense prep option. Mix cooked brown lentils with your choice of filling, such as sautéed onion, corn, rice or quinoa, chopped spinach, and tomato sauce. Spoon into halved bell peppers and bake until soft and bubbling. They hold their shape well for meal prep and can even be frozen before baking.

9. Lentil Shakshuka

This one's great when you want something cozy but still feel like you’re eating something fresh. Simmer garlic, onion, crushed tomatoes, and red lentils with cumin and smoked paprika until thick. Crack eggs right into the mixture and let them poach gently on the stovetop, or use cubes of meal prep tofu for a vegan version. Serve with warm pita or crusty sourdough for a savory breakfast or dinner.

If you need help finding more vegan alternatives or want a personalized 7-day high protein vegan meal plan, connect with a Registered Vegan Dietitian through Berry Street. We have dietitians for every dietary requirement or need, no matter your preferences.

10. Lentil Fried Rice

A solid way to use up leftover rice while adding protein and fiber. Stir-f

ry day-old rice with cooked green or brown lentils, garlic, onion, peas, and carrots in a splash of sesame oil. Add tamari or soy sauce, then finish with scallions or sesame seeds. It’s fast, budget-friendly, and stores well for weekday lunches.

11. Lentil Chili

Rich in fiber, protein, and antioxidants like lycopene, lentil chili is both filling and flavorful.

Sauté chopped onion, garlic, and bell peppers, then add crushed tomatoes, kidney beans, lentils, and spices like chili powder and cumin. Simmer until thick and slightly smoky. It’s excellent for batch cooking and gets better after a day or two in the fridge.

12. Lentil Breakfast Hash

Start the day with complex carbs and lasting energy. Sauté diced potatoes until golden, then toss in cooked lentils, a handful of spinach, and some smoked paprika. Optional toppings like avocado or a fried egg take it up a notch. Make it in a big skillet, portion it out, and just reheat when you need a hearty breakfast.

13. Lentil Pasta Bake

Comforting without being heavy, a lentil pasta bake is perfect for prepping dinner in advance. Combine cooked pasta with brown lentils, marinara, mushrooms, and chopped spinach. Pour into a baking dish, top with cheese or a vegan alternative, and bake until golden and bubbly. You’ll get fiber, B vitamins, and satisfying texture in every bite.

14. Lentil Falafel

Looking for a protein-packed snack or lunch that doesn’t get boring? Blend green lentils with garlic, onion, parsley, cumin, and lemon juice, then form into balls and bake or pan-fry. Serve tucked into a pita or alongside greens with tahini drizzle. They store well and are easy to freeze, making them a go-to for quick, nutrient-dense meals.

15. Lentil Stir-Fry

This one’s loaded with color, texture, and antioxidants. Sauté bell peppers, broccoli, snap peas, and shredded carrots in sesame oil. Add cooked lentils and tamari, stir-fry for a few minutes, and top with sesame seeds. It’s a great plant-based protein option that reheats beautifully and keeps things fresh and balanced through the week.

Conclusion

Lentil meal prep makes it easier to build meals that are balanced, affordable, and actually enjoyable to eat. With a little planning, you can work red, green, brown, or black lentils into soups, stews, salads, bowls, and more.

We’ve seen how a few go-to recipes can take the stress out of eating well, especially when meals are made to last. Whether you're prepping for the week or just trying to eat more plant-based meals, lentils offer the fiber, protein, and versatility to support your goals.

If you’re looking for one-on-one guidance or help building a sustainable meal plan, connect with a Registered Dietitian at Berry Street to get started with meals from lentils to chickpea salad meal prep and more.