70+ Vegan Meal Prep Ideas

These 70+ vegan meal prep ideas will give you loads of inspiration for make-ahead vegan meals for breakfast, lunch, dinner and even a few snacks and desserts. A little bit of planning goes a long way to making a hectic work week a little less stressful!

Jump to:

• Why you should meal prep
• Is it cheaper to meal prep?
• Does meal prepping save time?
• How to meal prep
• How long do meal prep meals last in the fridge?
• How to freeze food for meal prep
• The best meal prep containers 
• Best meal prep apps
• About this recipe collection
• Lunch & Dinner Vegan Meal Prep Ideas
• Breakfast Vegan Meal Prep Ideas
• Snack and Dessert Vegan Meal Prep Ideas
• Vegan Meal Prep

Why you should meal prep

As I lurk around various plant-based Facebook groups, a request that I often see come up is for easy vegan meal prep ideas.

Understandable; if you’re a vegan on a budget you’re definitely gonna want to have some healthy packed lunches to take to work with you, and who wants to spend an hour standing over the stove making dinner after a long day?

Spending a bit of time on Sunday (or whatever day) to prep your meals can go a long way to helping you save money and eat great throughout the week with little to no effort.

The health benefits of meal prepping are obvious. Putting a bit of forethought into creating balanced and healthy meals for the week will prevent you from swinging by a fast food joint to pick something up when you’re too tired to cook.

Interestingly, studies have found that meal preppers eat a wider variety of food and have an increased intake of fruits and vegetables.

If you’ve been vegan for a while then you’ve likely already been accused of having a “restrictive” diet. 

Generally speaking, vegans have a much more varied and nutritious diet than non-vegans and meal prepping can help you keep it that way!

Is it cheaper to meal prep?

Meal prepping can save you money in different ways.

The most obvious way is that taking a home-cooked lunch with you to work or coming home to dinner already ready will prevent you from eating out or picking up an expensive ready-to-cook meal.

Knowing what you’re going to cook for the week and having a list ready will help you only buy what you need and stop you from making impulse purchases at the supermarket.

Also, knowing what you’re going to be doing with each ingredient will make sure that you have a use for all the fresh produce before it goes bad in the back of your fridge.

Since you’ll be making several meals, it’s easier to use up that whole head of broccoli or that entire can of coconut milk rather than have half sitting around in your fridge until you come up with another use for it!

Does meal prepping save time?

Meal prepping saves time because you’re cooking one big batch of food and dividing it up into your meals throughout the week instead of starting over every day to cook something new.

You can even double what you need for the week and pop half of what you cook in the freezer for a day or week that you didn’t have time to meal prep.

Meal prepping will also save you time on clean up since you’ll only have to do one big clean up rather than doing the dishes daily.

Imagine what you could do with your free time if you didn’t have to spend and hour after work each day cooking and doing the dishes?

How to meal prep

As you’ll see, vegan meal prepping isn’t all that difficult. 

It goes without saying that making a big pot of your favourite vegan chili, curry, casserole or soup will leave you with tons of leftovers for the rest of the week.

Take advantage of your free time (on Sunday or whenever) to cook up a big pot of dry beans, lentils, rice, quinoa (or whatever your favourite grain is) to form the base of a meal prep bowl.

Toss some fresh and/or roasted veggies on top and a mix up a killer sauce or two. That’s it; you’ve got packed lunches and simple dinners ready for the week!

The recipe collection below will help get you started on ideas for vegan meal prep. 

Once you’ve selected a recipe you’d like to make for the week, take stock of what you have and what you need to pick up from the grocery store.

Make sure you have several airtight containers to keep your food fresh over the course of a few days.

Whichever day of the week you have time, prepare your recipe and pack everything up and into the fridge.

How long do meal prep meals last in the fridge?

Generally speaking, meal prepped meals that are properly stored in airtight containers will last for 3 to 5 days in the fridge.

To have meals prepped for a full week, you can plan for two meal prep sessions, for example Sunday and Wednesday, in order to make sure everything is fresh when you need it.

How to freeze food for meal prep

Be sure to choose recipes that are suitable for freezing. 

Obviously, it’s not a good idea to freeze a mason jar salad since a lot of fresh vegetables don’t freeze well.

Pack your meals into freezer-safe containers and allow them to cool completely in the fridge before closing the container and freezing. This helps to avoid condensation build-up.

Try to get as much air out of the containers as possible to prevent freezer burn.

Generally speaking, frozen meals will last 3 - 6 months in the freezer.

Be sure to allow your meals to thaw in the fridge overnight before reheating and eating.

The best meal prep containers 

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When it comes to choosing containers to store your meal prep, there are lots of options!

Choosing between glass or plastic containers depends on your priorities.

Plastic is cheaper, won’t break if you drop it, and is lighter and easier to carry around. BPA-free plastic containers are microwave safe. 

Glass containers are better for the environment and are more resistant to staining, but are more expensive, more fragile and heavier to carry around. 

I prefer containers that have separate compartments to keep fresh vegetables away from soups, stews or chilis that need to be reheated like these Rubbermaid ones (plastic) or these PrepNaturals ones (glass). 

For freezing I love Souper Cubes! They’re basically like large ice cube trays that you can use for freezing your meals in one or two cup portions.

Once your meals are frozen, you can pop them out of the tray and transfer them to a freezer bag. It saves a lot of space in your freezer that way!

Best meal prep apps

If you’re new to meal prepping and not sure where to begin or if you’re looking for help with organizing and saving your meal prep recipes and creating grocery lists, you might want to consider downloading a meal prep app.

• Forks Over Knives
• MealPrepPro
• Plate Joy
• Mealime
• Plan To Eat
• Emeals

About this recipe collection

I’ve started this recipe roundup off with the most important: lunch and dinner vegan meal prep ideas.

If you’re the type to rush out of the house in the morning then you’ll also want to scroll down to the make-ahead vegan breakfast ideas.

And of course if you’re looking for something to nibble on or if you’ve got a sweet tooth, then be sure to scroll all the way down to the vegan snack and dessert prep ideas!

In addition to this recipe collection, Buddha bowls usually make great packed lunches so be sure to check out my list of 50 Vegan Bowl Recipes.

Lunch & Dinner Vegan Meal Prep Ideas

Easy Vegan Red Lentil Dal - Simply Quinoa

Time: 20 minutes. Servings: 6. Description: This one-pot red lentil dal is a flavourful plant-powered meal that's inexpensive and freezes beautifully!

Spicy Tofu Noodle Meal Prep Bowls - Sweet Peas and Saffron

Time: 45 minutes. Servings: 4. Description: Spicy tofu noodle meal prep bowls are the perfect healthy alternative when you are craving a big bowl of noodles! With whole wheat spaghetti, zucchini noodles, tofu and a sweet/savory/spicy sauce.

Curried Chickpea Bowls - Eating Bird Food

Time: 25 minutes. Servings: 3. Description: The chickpeas are paired with garlicky spinach and brown rice for an easy meal that’s absolutely delicious and filling.

Vegan Fajita Bowls 10 Minute Prep - Jessica in the Kitchen

Time: 30 minutes. Servings: 4. Description: These Vegan Fajita Bowls are loaded with all your favourite fajita toppings, protein-filled and done in just 30 minutes!

Vegan Taco Salad Bowl with Carrot Walnut Taco Meat - Vegan Richa

Time: 35 minutes. Servings: 4. Description: This Bowl is easy to put together and brings in all the favorite flavors that I love when thinking of a bright and light meal or snack.

Vegetarian Meal Prep Idea Roasted Brussels Sprouts Polenta Bowls - Fit Foodie Finds

Time: 30 minutes. Servings: 4. Description: Meal prep like a vegetarian boss and make these Roasted Brussels Sprout Polenta Bowls fully equipped with caramelized onions and kale!

Chickpea Quinoa Mason Jar Salad - Simply Quinoa

Time: 5 minutes. Servings: 2. Description: These Chickpea & Quinoa Mason Jar Salads are a quick and easy way to have a healthy lunch at the office! Layered to ensure nothing gets soggy, they're the perfect way to get in your veggies!

BBQ Chickpea and Roasted Veggie Brown Rice Bowls - The Stingy Vegan

Time: 45 minutes. Servings: 4. Description: With a rainbow of delicious roasted vegetables, crispy roasted chickpeas, hearty brown rice, creamy avocado and fresh cilantro all topped off with a drizzle of barbecue sauce, this dish is everything you need in a meal all served up in a single bowl!

Crispy Sesame Tofu with Zucchini Noodles - My Food Story

Time: 30 minutes. Serving: 4. Description: Crispy sesame tofu with zucchini noodles is the perfect healthy, vegetarian meal prep that is low carb, vegan and gluten free too. These meal prep lunches are served with crispy sesame tofu on a bed of zucchini noodles and a delicious peanut sauce to go with!

Sweet Potato Quinoa Soup - The Stingy Vegan

Time: 40 minutes. Serves: 5. Description: This sweet potato quinoa soup is a little bit smoky and a little bit sweet but still savoury with hearty quinoa and chunky vegetables. It’s a meal that can be made ahead and is perfect for meal prepping!

5 Vegan Mason Jar Salad Recipes - Emilie Eats

Time: 5 minutes. Servings: up to you. Description: Crunchy Asian Salad, Mexican Black Bean Salad, Fruity Kale Salad, Greek Chickpea Salad and Protein-Packed Quinoa Salad.

Chili Garlic Tofu Bowls - Budget Bytes

Time: 1 hour. Servings: 4. Description: Chili Garlic Tofu Bowls are a fiber and flavor filled healthy lunch that you can pre-pack for your week ahead.

Make Ahead Super Green Vegan Quinoa Burritos - 101 Cookbooks

Time: 40 minutes. Servings: 6. Description: Each one is filled with quinoa, mung beans, and lots of shredded kale. Everything comes together with a creamy, serrano chile-spiked avocado dressing.

Red Lentil Curry - The Stingy Vegan

Time: 30 minutes. Servings: 4. Description: This vegan red lentil curry recipe is super flavourful and easy to make with a short list of ingredients. It’s perfect for a weeknight dinner because it’s ready in just 30 minutes!

Korean Barbecue Tofu Meal Prep Bowls - Hello Veggie

Time: 1 hour 5 minutes. Servings: 4. Description: These Korean Barbecue Tofu Meal Prep Bowls can be divvied up into individual containers for grab-and-go lunches, or you can prepare each component, put them in the fridge separately, and assemble in individual bowls for dinner.

Chile Sin Carne - Ela Vegan

Time: 45 minutes. Servings: 4. Description: This healthy chili sin carne is perfect for lunch, meal prep or dinner. The recipe is low-fat and gluten-free. You can serve this delicious comfort meal with rice, potatoes, pasta or flatbread.

Make Ahead Vegan Lunch Bowls - Detoxinista

Time: 30 minutes. Servings: 6. Description: Quinoa paired with a hefty dose of leafy greens and then topped off with a variety of seasonal veggies and a super-addictive creamy dressing.

Spanish Rice and Beans - The Stingy Vegan

Time: 30 minutes. Servings: 4. Description: This easy Spanish rice and beans recipe is a one-pot vegan meal that’s great as a main or a side. Keeps well in the fridge for a make-ahead meal.

Jerk Spiced Crispy Tofu Meal Prep Bowls - Salted Mint

Time: 20 minutes. Servings: 3. Description: Spicy jerk, crispy tofu with sweet and spicy pineapple salsa and grilled tender stem broccoli means that your lunch meal prep just got a brand new kickstart. This simple meal prep will only take you 30 minutes and means that you’ll be the lunch envy of your office for the whole week.

Sweet Potato Grain Bowls with Green Tahini Sauce - Budget Bytes

Time: 1 hour 5 minutes. Servings: 4. Description: These Sweet Potato Grain Bowls with Green Tahini Sauce are prefect for meal prep and bursting with color, texture, and flavor!

Vegan Sushi Meal Prep - Sweet Peas and Saffron

Time: 25 minutes. Servings: 4. Description: Vegan sushi bowl meal prep has all the flavors of sushi without the rolling! Four vegan lunch recipes ready in just 25 minutes.

Pho Soup Made at Home in a Mason Jar - Veggie Balance

Time: 20 minutes. Servings: 1. Description: Pho Soup Made at Home in Mason Jars is perfect for those meal-prepping Sundays. Packed with vegetables, rice noodles and soothingly warm liquid you’ll be looking forward to for lunch.

Meal Prep Veggie Stir Fry - Wholefully

Time: 30 minutes. Servings: 4. Description: Put together four adult sized lunches in just 30 minutes with this Meal Prep Veggie Stir Fry, and you'll have produce-packed, plant-based lunches to enjoy all week long!

Spinach Curry - The Stingy Vegan

Time: 25 minutes. Servings: 4. Description: This spinach curry is easy, healthy, and loaded with flavour. Perfect for a weeknight dinner, this vegan curry is ready in less than 30 minutes.

Make Ahead Enchilada Lunch Bowls - She Likes Food

Time: 50 minutes. Servings: 4. Description: A delicious Mexican inspired make ahead lunch!

Meal Prep Balsamic Tempeh Roasted Vegetable Quinoa Bowls - Simply Quinoa

Time: 35 minutes. Servings: 6. Description: Meal prep made easy with this balsamic tempeh and roasted vegetable quinoa bowls! You just need one pan, 30 minutes and your lunches are done for the week!

Tofu Burrito Bowl Meal Prep - The Fitchen

Time: 15 minutes. Servings: 5. Description: This tofu burrito bowl recipe is loaded with flavor and packed with protein, fiber, and good fats. It comes together in under 15 minutes and it’s perfect for healthy meal prep.

Vegan Mediterranean Meal Prep Bowls - Hummusapien

Time: 50 minutes. Servings: 4. Description: These hearty Mediterranean Meal Prep Bowls with lemon tahini sauce are packed with bright, fresh flavors for a filling, healthy, and satisfying meal.

Vegan Asian Inspired Meal Prep Bowl - One Arab Vegan

Time: 45 minutes. Servings: 4. Description: Orange sesame ginger tofu and simple stir-fried vegetables make for a filling, flavourful and colorful Asian-inspired bowl that will have you looking forward to lunchtime all week long.

Tempeh Taco Salad Meal Prep Bowls - Eating Bird Food

Time: 20 minutes. Servings: 3. Description: The combo of protein-packed tempeh taco meat, black beans and veggies makes for a delicious and satisfying plant-based meal.

Lentil Balls with Zesty Rice - Jessica in the Kitchen

Time: 1 hour 10 minutes. Servings: 4. Description: These Lentil Balls with Zesty Rice are so versatile! They’re easy to make, filled with flavour and so meal preppable!

Mediterranean Meal Prep Bowls - Salt and Lavender

Time: 30 minutes. Servings: 4. Description: These Mediterranean vegan meal prep bowls are filled with healthy, fresh ingredients that include protein and good fats.

Vegan Ginger Teriyaki Stir Fry - Sweet Peas and Saffron

Time: 30 minutes. Servings: 4. Description: Vegan ginger teriyaki stir fry is a delicious plant-based dinner or meal prep recipe that is ready in under 30 minutes! Veggies and edamame are cooked up in a sticky sweet and savory vegan teriyaki sauce.

Meal Prep Vegetarian Quinoa Burrito Bowls - Simply Quinoa

Time: 15 minutes. Servings: 5. Description: These easy vegetarian quinoa burrito bowls are the perfect recipe to meal prep for a healthy lunch or dinner. It makes 5 days worth of food in less than 20 minutes, is packed with nutrients and tastes delicious!

BBQ Tofu Bacon BLT Wraps - Easy Cheesy Vegetarian

Time: 16 minutes. Servings: 2. Description: Simple BLT wraps made with BBQ tofu bacon, and a creamy avocado 'mayonnaise'.

Spicy Sofritas Black Bean Bowls - This Savory Vegan

Time: 20 minutes. Servings: 4. Description: These Spicy Sofritas Black Bean Bowls are healthy, simple and super delicious. Perfect for meal prepping or busy weeknights!

Curried Chickpea Salad Meal Prep Bowls - She Likes Food

Time: 20 minutes. Servings: 4. Description: These Curried Chickpea Salad Meal Prep Bowls only take about 20 minutes to assemble and require no cooking at all!  They’re great for a super easy and healthy meal prep lunch!

Meal Prep Monday: Vegan Green Rice - Sarah Cooks

Time: 1 hour. Servings: 4. Description: Green burrito rice, roasted sweet potato and pumpkin, black beans, zucchini noodles, tahini sauce.

Moroccan Instant Pot Lentils - Sweet Peas and Saffron

Time: 50 minutes. Servings: 8. Description: These Moroccan Instant Pot lentils are perfect for meal prep! They are vegan, gluten-free, freezer-friendly and delicious.

Breakfast Vegan Meal Prep Ideas

Make-Ahead Vegan Breakfast Tacos - The Stingy Vegan

Time: 15 minutes. Servings: 6. Description: This recipe for vegan egg and chorizo tacos is not only quick and easy to put together, they also freeze well for make-ahead vegan breakfast tacos any day of the week.

Healthy Baked Oatmeal Breakfast Cups 6 Ways - She Likes Food

Time: 20 minutes. Servings: 12. Description: You can make these healthy baked oatmeal breakfast cups ahead of time and stash them in the freezer for a quick and filling breakfast!

4 Easy Meal Prep Smoothie Recipes - Simply Quinoa

Time: 5 minutes. Servings: 4. Description: These simple meal prep smoothie recipes are a great way to make sure you're getting in a healthy breakfast each day. Freeze, blend, and breakfast is served!

Meal Prep Strawberry Banana Green Smoothie Bag - Fit Foodie Finds

Time: 5 minutes. Servings: 4. Description: Whip up this delicious strawberry banana spinach smoothie recipe in no time with our secret meal prep smoothies trick! 

No-Bake Cinnamon Vanilla Breakfast Protein Bites - Cotter Crunch

Time: 12 minutes. Servings: 16 - 18 bites. Description: These Cinnamon Vanilla Protein Breakfast Bites are super easy to make, with NO BAKING required! Healthy, great for snacks or breakfast on the go.

Vegan Apricot Walnut Energy Bars - Avocado Pesto

Time: 15 minutes. Servings: 6. Description: Dried Apricot Bars with Walnuts packed full of healthy vitamins and nutrients and made with just 7 ingredients! Perfect for taking with you on the go or as a quick breakfast or afternoon snack.

Chocolate Peanut Butter Protein Baked Oatmeal Cups - Hummusapien

Time: 35 minutes. Servings: 12. Description: These easy Chocolate Peanut Butter Protein Baked Oatmeal Cups are the perfect healthy breakfast or whole grain snack on the go!

Raspberry Dark Chocolate Overnight Quinoa - Simply Quinoa

Time: 5 minutes. Servings: 2. Description: This high-protein Raspberry Dark Chocolate Overnight Quinoa is the perfect on-the-go breakfast for work or school.

Healthy Steel Cut Oats Recipes - Sweet Peas and Saffron

Time: 25 minutes. Servings: 4. Description: 7 healthy steel cut oats recipes that are easy to make ahead and keep in the fridge or freezer for easy breakfasts. Plus instructions on how to cook steel cut oats in the Instant Pot, slow cooker or on the stovetop.

Make Ahead Vegan Breakfast Tacos without Tofu - Natural Comfort Kitchen

Time: 30 minutes. Servings: 8. Description: This pinto bean and vegetable taco filling holds up like a champ in the fridge for days, so now we can eat breakfast tacos on an otherwise mundane weekday morning?!

Gingerbread Granola - Cookie and Kate

Time: 40 minutes. Yield: 8 cups. Description: Irresistible spiced granola with the flavors of gingerbread, including molasses, ginger and cinnamon. Sweetened with maple syrup and dried cranberries.

Vegan Quiche Muffins with Sun-Dried Tomatoes and Spinach - Jessica in the Kitchen

Time: 50 minutes. Servings: 12. Description: These Vegan Quiche Muffins Sun-Dried Tomatoes and Spinach are my current go to breakfast and lunchbox snack! They are loaded with protein and so much flavour!

Healthy Make Ahead Breakfast Cookies 6 Ways - She Likes Food

Time: 25 minutes. Servings: 12. Description: These breakfast cookies are a great make ahead healthy option that are also super portable!

Savoury Vegan Muffins - My Vegan Minimalist

Time: 45 minutes. Servings: 10. Description: Delicious, melt-in-the-mouth savoury vegan muffins with a crunchy topping. 

Instant Pot Make Ahead Breakfast Quinoa Bowls - Detoxinista

Time: 25 minutes. Servings: 6. Description: An easy make-ahead breakfast that is loaded with plant-based protein. The perfect alternative to store-bought breakfast cereal.

Make Ahead Mason Jar Breakfast Recipes - Yummy Mummy Kitchen

Time: 10 minutes. Servings: 1 per jar. Description: Three easy recipes for grab-and-go breakfast or snack jars. With the toppings stored in containers above the jars, they are sure to stay crunchy and dry. Make these jar recipes the night before and have a tasty breakfast ready to go in the morning.

Snack and Dessert Vegan Meal Prep Ideas

Roasted Chickpea Trail Mix - Lauren Kelly Nutrition

Time: 50 minutes. Servings: lots. Description: Simple to prepare and made with all wholesome ingredients, this healthy snack can be taken with you wherever you go!

No-Bake Pumpkin Cheesecake Bites - The Nutty Scoop

Time: 15 minutes active time. Servings: 16 - 20 squares. Description: these no-bake pumpkin cheesecake bites are made from nourishing ingredients so that you can indulge mindfully.

Protein Peanut Butter Energy Bites - Ambitious Kitchen

Time: 5 minutes. Servings: 10. Description: No bake protein packed peanut butter energy bites that taste like peanut butter cookie dough with amazing chewy texture. These healthy peanut butter energy bites are loaded with nutritious ingredients like flaxseed, chia and oats for the perfect no bake snack.

No-Bake Raspberry Protein Bars - Hummusapien

Time: 15 minutes. Servings: 12. Description: These easy, one-bowl, gluten-free raspberry protein bars taste like dessert!

Vegan Pizza Rolls - Nutriciously

Time: 1 hour 5 minutes. Servings: 10. Description: Crispy whole wheat dough with a flavorful veggie-stuffed filling, this classic finger food is perfect for meal prep and a true crowd-pleaser at any picnic or party. 

Trail Mix Granola Bars - Bakerita

Time: 10 minutes. Servings: 10. Description: These No-Bake Trail Mix Granola Bars are loaded with nuts, coconut, and dried fruit for a filling and delicious snack that will fill you up and satisfy your tastebuds! 

14 Delicious Ways to Make Crispy Roasted Chickpeas - Oh My Veggies

Time: variable. Servings: variable. Description: Homemade back-to-school snacks can seem like a daunting task, but here’s one that’s easy, healthy, and delicious: crispy roasted chickpeas. All you really need is a can of chickpeas, some oil, and salt, but roasted chickpeas are even better with a little bit of seasoning. 

Simple Vegan Brownies - Minimalist Baker

Time: 10 minutes. Servings: 8. Description: Easy vegan brownies made with simple ingredients. Chocolatey, rich and so satisfying.

Coconut Caramel "Twix" Cookies - Just What We Eat

Time: 40 minutes. Servings: 12. Description: These gluten free and vegan Coconut Caramel “Twix” Cookies taste like traditional Twix bars, but they have a hint of coconut flavor from the coconut caramel.

Vegan Raspberry Oatmeal Bars - Hummusapien

Time: 45 minutes. Servings: 12. Description: These Vegan Raspberry Oatmeal Bars are packed with whole grains, raspberries, and chia seeds for the perfect healthy snack or treat!

No-Bake Pistachio Cookies - The Nutty Scoop

Time: 30 minutes. Servings: 16. Description: There’s no baking involved in this recipe, and the cookies are loaded with healthy ingredients. The cookie part is made primarily from pistachios, for a boost of protein, good fats, antioxidants and iron.

1 Bowl Vegan Gluten-Free Crackers - Minimalist Baker

Time: 42 minutes. Servings: 12. Description: Crispy, thin, gluten-free crackers reminiscent of Wheat Thins! Just 7 ingredients and 1 bowl required for these delicious snacks. Perfect for dipping in hummus, nut butters, and more!

Easy Hummus Recipe - Inspired Taste

Time: 10 minutes. Servings: 6. Description: Homemade hummus is very easy to make and it tastes much better than anything you can buy at the store.

Double Dipped Chocolate Covered Frozen Bananas - Keeping It Kind

Time: 30 minutes plus freezing. Servings 6. Description: Bananas dipped in peanut butter and then chocolate and rolled in chopped nuts and pretzels.

Quinoa Brittle - Minimalist Baker

Time: 30 minutes. Servings: 10. Description: 7-ingredient Quinoa Brittle naturally sweetened with maple syrup and coconut sugar, and it's butter-free! Crispy, crunchy, nutritious - a healthier dessert or snack!