high-protein vegan meal prep recipes

High-Protein Vegan Meal Prep Recipes

1. Chickpea and Quinoa Salad Bowls
Ingredients:

• 1 cup quinoa, rinsed and drained
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 bell pepper, diced
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package instructions. Let it cool.
2. In a large bowl, combine cooled quinoa, chickpeas, bell pepper, cucumber, red onion, and parsley.
3. Drizzle with lemon juice and olive oil. Season with salt and pepper. Toss to combine.
4. Divide into meal prep containers for quick lunches or dinners.

2. Black Bean and Sweet Potato Tacos
Ingredients:

• 2 medium sweet potatoes, diced
• 1 can (15 oz) black beans, drained and rinsed
• 1 tsp cumin
• 1 tsp chili powder
• Corn tortillas
• Avocado and cilantro for topping

Instructions:

1. Preheat oven to 400°F (200°C). Toss sweet potatoes with olive oil, cumin, and chili powder.
2. Spread on a baking sheet and roast for 25-30 minutes or until tender.
3. In a skillet, heat black beans until warm.
4. To assemble, fill corn tortillas with roasted sweet potatoes and black beans. Top with avocado and cilantro.

3. Vegan Lentil Bolognese
Ingredients:

• 1 cup lentils (green or brown), rinsed
• 1 can (15 oz) crushed tomatoes
• 1 onion, diced
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 tsp dried oregano
• Salt and pepper to taste
• Whole grain pasta

Instructions:

1. In a large pot, heat olive oil over medium heat. Sauté onion, garlic, carrots, and celery until softened.
2. Add lentils, crushed tomatoes, oregano, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30 minutes.
3. Cook whole grain pasta according to package instructions. Serve lentil bolognese over pasta.

4. Tofu Stir-fry with Broccoli and Cashews
Ingredients:

• 1 block firm tofu, cubed
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1/2 cup cashews
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• Cooked brown rice for serving

Instructions:

1. Press tofu to remove excess moisture and cube it. In a non-stick pan, heat sesame oil and sauté tofu until golden.
2. Add broccoli, bell pepper, and cashews, cooking until vegetables are tender. Stir in soy sauce.
3. Serve over cooked brown rice in meal prep containers.

5. High-Protein Vegan Chili
Ingredients:

• 1 cup kidney beans, drained
• 1 cup black beans, drained
• 1 can (15 oz) diced tomatoes
• 1 red bell pepper, diced
• 1 onion, diced
• 2 cloves garlic, minced
• 2 tablespoons chili powder
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions:

1. In a large pot, sauté onion and garlic until fragrant.
2. Add bell pepper and cook for another 5 minutes.
3. Stir in the beans, diced tomatoes, chili powder, cumin, salt, and pepper. Simmer for 30 minutes.
4. Divide into meal prep containers for a hearty, warming meal.

6. Edamame and Brown Rice Salad
Ingredients:

• 1 cup brown rice, cooked and cooled
• 1 cup shelled edamame (cooked)
• 1/2 cup corn (fresh or frozen)
• 1/4 cup green onion, sliced
• 2 tablespoons rice vinegar
• 1 tablespoon soy sauce

Instructions:

1. In a large bowl, combine brown rice, edamame, corn, and green onion.
2. Whisk together rice vinegar and soy sauce; drizzle over the salad. Toss to combine.
3. Portion into meal prep containers for a refreshing, protein-packed salad.

7. Peanut Butter Protein Balls
Ingredients:

• 1 cup rolled oats
• 1/2 cup natural peanut butter
• 1/4 cup chia seeds
• 1/3 cup maple syrup
• Dark chocolate chips (optional)

Instructions:

1. In a mixing bowl, combine oats, peanut butter, chia seeds, and maple syrup. Stir until well mixed.
2. If desired, add chocolate chips.
3. Roll the mixture into small balls and refrigerate for an hour, then store in containers.

8. Quinoa Stuffed Bell Peppers
Ingredients:

• 4 bell peppers, halved and seeds removed
• 1 cup cooked quinoa
• 1 can (15 oz) black beans, drained
• 1 cup corn
• 1 tsp cumin
• 1 tsp chili powder

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a bowl, mix cooked quinoa, black beans, corn, cumin, and chili powder.
3. Stuff halved bell peppers with the quinoa mixture and place them in a baking dish. Cover with foil.
4. Bake for 30-40 minutes, then let cool and store in meal prep containers.

9. Green Pea and Spinach Soup
Ingredients:

• 2 cups fresh or frozen green peas
• 1 onion, chopped
• 2 cups vegetable broth
• 2 cups fresh spinach
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. In a pot, heat olive oil and sauté onion until translucent.
2. Add green peas and vegetable broth. Bring to a boil, then reduce to a simmer for 10 minutes.
3. Stir in spinach and blend with an immersion blender until smooth. Season with salt and pepper.
4. Divide soup into containers for easy reheating.

10. Tempeh Buddha Bowl
Ingredients:

• 1 block tempeh, cubed
• 2 cups cooked farro or brown rice
• 1 cup roasted vegetables (choose your favorites)
• 1 avocado, sliced
• Tahini dressing for drizzling

Instructions:

1. Cook farro or brown rice as per instructions.
2. In a skillet, pan-fry tempeh until golden brown.
3. To assemble, layer grains at the bottom of the bowl, top with tempeh, roasted vegetables, and avocado. Drizzle with tahini dressing.

Meal Prep Tips

• Batch Cooking: Prepare multiple recipes on a single day to save time.
• Storage: Use airtight containers to keep meals fresh, and label them with dates.
• Variety: Rotate recipes weekly to avoid monotony.
• Snacks: Include high-protein snacks such as roasted chickpeas or energy bars.

By incorporating these high-protein vegan meal prep recipes into your weekly routine, you can enjoy delicious, easy-to-make meals that support your protein needs.