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The plant based and vegan lifestyle, is a good way to care for the environment. Plus, it can help you eat healthy, and offers a couple of health benefits as well.
However, the stressful and time consuming activities from our daily lives might not permit us to spend hours in the kitchen preparing the meals we want to eat.
In that case, a good way to enjoy the best healthy, homemade and stress-free vegan recipes that will keep us full and satisfied, is through meal prepping.
By prepping your meals ahead of time, you don’t need to spend hours in the kitchen cooking each day or figuring out what to eat. Plus, it can also be an effective weight loss tool too.
Here, I’ve gathered some of the best plant-based, vegan meal prep recipes for you to enjoy.
Not only are these recipes super delicious (I assure you), they are also high in protein, and great for weight loss.
From breakfast, to lunch and dinner, there’s something for every time of the day.
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Why meal prep?
Meal prepping is the act of either making your meals ahead of time, or preparing the ingredients ahead, to simply reassemble when required.
By meal prepping, you get to save valuable time you would’ve spent in the kitchen. Plus, it can help you in terms of portion control, keeping track of your food and nutrient ratios, and even for weight loss.
If you’re completely new to the concept, check out our complete guide to meal prepping, to show you the best way to go about it.
Now, on to the delicious high protein vegan meal prep recipes. With breakfast, lunch and dinner included, so you have something to enjoy all day long.
Vegan Foods High In Protein
A common misconception about a vegan diet is that it lacks protein. In reality, there is a wide array of delicious and nutritious plant-based foods that are rich in protein.
Whether you’re a dedicated vegan or simply looking to incorporate more plant-based protein into your diet, this guide will introduce you to some powerhouse vegan foods that will help you meet your protein needs.
1. Legumes
Legumes are the superheroes of the vegan protein world, offering an abundance of protein, fiber, and essential nutrients. Here are some legumes to consider:
a. Chickpeas: Chickpeas, also known as garbanzo beans, are versatile and protein-packed. Use them in salads, hummus, or roast them for a crunchy snack.
b. Lentils: Lentils come in various colors, including green, brown, and red. They are a protein powerhouse and can be used in soups, stews, or as a meat substitute in tacos and burgers.
c. Black Beans: Black beans are not only high in protein but also rich in fiber. They’re excellent in Mexican-inspired dishes like burritos, tacos, and bean salads.
d. Peas: Green peas, split peas, and snow peas are all protein-rich options. Add them to pasta dishes, soups, or stir-fries for an extra protein boost.
2. Nuts and Seeds
Nuts and seeds are not only a source of healthy fats but also provide a significant amount of protein:
a. Almonds: Almonds are packed with protein and make a satisfying snack. They can also be used to make almond butter or almond flour for baking.
b. Chia Seeds: Chia seeds are a protein and fiber powerhouse. They can be added to smoothies, oatmeal, or used to make chia pudding.
c. Pumpkin Seeds: Pumpkin seeds, or pepitas, are a crunchy source of protein. Sprinkle them on salads or roast them for a delicious snack.
d. Sunflower Seeds: Sunflower seeds are versatile and can be used in baking, as a salad topping, or blended into creamy sunflower seed butter.
3. Soy Proteins (Tempeh and Tofu)
Soy-based products like tempeh and tofu are excellent sources of plant-based protein:
a. Tempeh: Tempeh is a fermented soybean product that has a nutty flavor and a firm texture. It’s perfect for marinating and grilling or crumbled in tacos and stir-fries.
b. Tofu: Tofu, also known as bean curd, is a versatile protein source. It comes in various textures, from silken to extra-firm, and can be used in a wide range of dishes, including scrambles, curries, and desserts.
4. Protein-Rich Grains and Pseudocereals
Certain grains and pseudocereals can also contribute significantly to your protein intake:
a. Quinoa: Quinoa is a complete protein, meaning it contains all nine essential amino acids. It can be used as a base for grain bowls, salads, or served as a side dish.
b. Farro: Farro is an ancient grain that is high in protein and fiber. It’s a hearty addition to soups, grain salads, and risottos.
c. Amaranth: Amaranth is a pseudocereal that is rich in protein and other nutrients. It can be used as a hot cereal, added to soups, or incorporated into veggie burgers.
5. Plant-Based Meat Alternatives
The market for plant-based meat alternatives has grown substantially, offering various options that mimic the taste and texture of animal-based proteins:
a. Seitan: Seitan, also known as wheat meat or vital wheat gluten, is a high-protein meat substitute. It can be used to make vegan sausages, steaks, and deli slices.
b. Plant-Based Burgers: Many brands offer plant-based burger patties made from ingredients like peas, soy, or mushrooms. They are a convenient and protein-rich choice for burgers and sandwiches.
c. Meatless Grounds: Meatless ground options are versatile and can be used in recipes that call for ground meat, such as chili, tacos, and spaghetti sauce.
6. Plant-Based Protein Powders
For an extra protein boost, consider adding plant-based protein powders to your diet:
a. Pea Protein: Pea protein is made from yellow split peas and is an excellent source of plant-based protein. It can be added to smoothies or used for baking.
b. Rice Protein: Rice protein powder is derived from brown rice and is easily digestible. It can be used to make protein shakes or added to oatmeal and baked goods.
By incorporating these high-protein vegan foods into your diet, you can easily meet your protein needs while enjoying a diverse and delicious range of plant-based meals. Whether you’re a committed vegan or simply looking to add more plant-based options to your diet, these foods will help you stay strong and healthy while savoring every bite.
High Protein Vegan Meal Prep Recipes
Breakfast
Mornings can be really busy. With kids, work and every other thing to attend to, these ready-to-go breakfasts have got your back.
1) Vegan Breakfast Cookies
Easy to make and even easier to enjoy, these breakfast cookies make the perfect grab and go option for you to start your day with. Made with oats, nuts, seeds and chocolate chips, they are super tasty and nutritious.
They’re also completely oil free. Make a batch of these and store in the fridge. Each cookie is graced with at least 4g of protein.
2) Freezer Vegan Breakfast Burrito
Nothing wrong with enjoying a nice healthy burrito for breakfast. And thankfully, these ones are 100% plant based too.
They combine tofu scramble, black beans, potatoes, mushrooms and a couple of greens to deliver an amazing taste and a good amount of protein. A wonderful freezer meal packed with flavor.
3) Breakfast Berry Smoothie
When it comes to super easy vegan meal prep recipes for breakfast, smoothies are a definite no-brainer. They’re literally the easiest thing to put together.
This yummy smoothie combines berries, banana and a couple of tasty seeds to bring this smoothie to life. No protein powder needed here. Each serving packs around 16g of protein.
4) Veggie Tofu Scramble
One popular replacement for scrambled eggs on a plant-based diet is tofu scramble. With a texture similar to eggs, and a taste that blends well with just about anything, it makes a great egg substitute.
This recipe combines the tofu scramble with healthy veggies, to create a super nutritious breakfast, ready in less than 30 minutes, and also great for prepping ahead of time. Each bowl packs a decent 15g of protein.
5) Chia Seed Protein Pudding
Loaded with nutrients and antioxidants, chia seeds are something you don’t want to be missing out on. This chia seed pudding uses plant-based milk, and is topped with tasty nuts, berries and peaches.
It packs a decent 12g of protein.
6) Chickpea Scramble
Chickpeas are also another good source of protein that can serve as an egg substitute for plant-based eaters. Plus, it’s also great for people who don’t like or can’t eat soy.
This chickpea scramble takes just 15 minute to make from scratch, and can easily be reheated and enjoyed all week long.
Each serving packs 12g of protein. Enjoy with some bread and diced avocado, for a full breakfast.
Also See: 15 High Protein Vegan Breakfasts To Kick-start Your Day
Lunch And Dinner
7) Vegan Nourish Bowl
Simple is the name of the game when it comes to these nourish bowls. All you need is 5 main ingredients to get this done. It combines potatoes, kale, rice, black beans and a nice but optional cashew cream.
A pretty simple and easy meal to put together, and you’ll have a satisfying lunch or dinner on hand for days. Each bowl packs a whooping 19g of protein, which is great.
8) Chipotle Chickpea Taco Bowls
Forget the takeout. These chickpea taco bowls are all you need to get you through the day. Made with roasted chickpeas, black beans and quinoa, and topped with tasty veggies, it’s sure to leave you satisfied.
Although these bowls use Greek yogurt, which isn’t exactly vegan, it can easily be skipped, or swapped out for more vegan-friendly options, like vegan cheese. Either ways, it still comes out great.
9) Teriyaki Tofu Meal Prep
Running short on time? No problems. 10 minutes is all you need to prep these super easy and tasty teriyaki meal prep bowls.
They combine tofu, which is a good source of plant-based protein, alongside nutrient packed veggies like broccoli, and bell peppers, and uses a simple teriyaki sauce that will leave you licking your plates.
This is one lunch you are not going to be getting tired of.
10) Vegan Meal Prep with Black Beans & Rice
These yummy meal prep bowls combine juicy black beans, rice, tomatoes, and a special herby, citrusy and spicy Green Sauce that makes it all better. Super easy to make, and super delicious.
Best part is, you can prepare this in just 30 minutes from scratch. And you’ll have a satisfying lunch or dinner to enjoy all week long.
Each bowl packs a whooping 17g of protein.
11) Quinoa And Tempeh With Tomato Sauce
Tempeh, is another great source of protein for people on plant-based diets. On top of that, it also packs a great nutritional punch, and offers an impressive array of health benefits.
This yummy recipe combines tempeh with a homemade tomato sauce, alongside quinoa and tasty vegetables as well. And it all comes together in less than 30 minutes.
At an impressive 31g of protein per serving, this delight is one you don’t want to be missing out on.
12) High-Protein Vegan Fiesta Salad
Not all salads have to taste like sand. This yummy vegan fiesta salad is packed with flavor and comes around in less than 30 minutes from scratch.
Made with colorful veggies, tasty greens, grains and legumes, and topped with a super easy vegan queso, you can already tell that each bite would be bursting with flavor.
And it sure delivers on the protein. Each serving packs over 35g of protein, which is great.
Also See: 20 Mouthwatering Vegan Dinner Recipes To Try Tonight
13) Low-Carb Vegan Dinner Bowl
Cutting back on carbs, or trying to lower your overall daily carb intake isn’t something that has to leave you feeling hungry, or out of energy.
These dinner bowls are low in carbs, but high in healthy fats, and protein as well. It combines baked tofu, cabbage rice, and a few greens, all covered in a creamy almond butter sauce.
It’s easy to put together, and even way easier when prepped ahead of time. Each serving contains 23g of protein.
14) Veggie No-Fried Rice
Who needs takeout when you have your very own flavor-packed, homemade fried rice, filled with tasty veggies and tailored to your taste?
This veggie fried rice uses a nice tofu scramble, to replace eggs, and is packed with colorful veggies like carrots, broccoli and green peas. Not only is it healthier and lower in calories than your regular takeout, it also takes just a few minutes to prep as well.
15) Vegan Cobb Salad
Just like your regular Cobb salad, this plant-based version is pretty easy to put together, and quite satisfying too, thanks to the smart replacement used here.
For example, in place of chicken, chickpeas are used, and in place of bacon, tempeh bacon is used. It’s still packed with colorful veggies, tomatoes and avocados that give it that feeling you’d get from the classic cobb salad.
It comes out pretty high in protein too, at 19g of protein per serving.
16) Soba Noodle Bowl & Peanut Sauce
You can always count on pasta to deliver a quick and satisfying meal to the table in quite a short time, and this soba noodle bowl is surely no exception.
It uses soba noodles, combined with edamame, tofu and diced carrots, and tosses it all together with a nice peanut sauce. A super nutritious, high protein lunch or dinner, ready in just 20 minutes. Each serving packs 26g of protein.
17) Sesame Ginger Tofu Meal Prep Bowls
Tofu, being more or less taste neutral can be a good thing when it comes to spicing it how you want, to give it that custom taste specific to your taste buds.
This recipe uses tofu, seasoned with a sesame ginger sauce which adds a lot of good taste and flavor to the meal. It’s also packed alongside rice, and some rainbow veggies like purple cabbage, broccoli and peppers.
You can make this in just a few minutes of prep, and it delivers a tasty, flavor-packed, high protein lunch you’ll enjoy all week long.
18) Vegetarian Quinoa Burrito Bowls
These quinoa burrito bowls are an easy lunch or dinner idea to put together in just 15 minutes from scratch.
From the quinoa black bean base, to the avocado and salsa topping, these bowls are packing a good taste and a decent amount of protein and nutrients to keep you feeling throughout the day.
Also See: 20 Guilt-Free Vegan Desserts To Make Your Mouth Water
19) High Protein Vegan Salad
This high protein vegan salad with Sweet Potato, Quinoa and Satay Tofu is super easy to make, with just 10 minutes of hands on time required.
Packed with tasty and delicious veggies, marinated tofu and topped with a peanut butter satay sauce, it’s far from your regular boring salad. Each serving packs over 20g of protein.
20) Mediterranean Quinoa Salad with Chickpeas
Here’s another super easy salad, you can put together, in just about 30 minutes from scratch, and can make a wonderful “grab and enjoy” lunch, regardless of the occasion.
This healthy salad is bursting with Mediterranean flavors, thanks to the tomatoes, olives and lemon juice. It also uses quinoa and chickpeas to deliver a generous amount of protein.
21) Korean Barbecue Tofu Meal Prep Bowls
Enjoy this pan roasted tofu with a sweet and spicy sesame sauce, served alongside delicious veggies and protein-rich quinoa.
Super easy to make, and easy to customize to your taste. Plus, the whole recipe requires just one pan, which helps with less cleanup afterwards. Each bowl packs 25g of protein.
22) Crispy Sesame Tofu with Zucchini Noodle
No matter how busy or stressful your day may be, this super easy, high protein vegan lunch is sure to come through for you. It combined spiralized zucchini and crispy fried tofu in sesame sauce.
This yummy lunch comes together in under 30 minutes from scratch, and can be enjoyed either hot or cold. Each bowl packs a nice 18g of protein.
Enjoying delicious plant-based recipes, even with a busy lifestyle, doesn’t have to be that difficult.
Thanks to these yummy and high protein vegan meal prep recipes, you don’t have to feel stressed when it comes to enjoying the foods you love.
Which recipe was your favorite? Let me know down below.
