high-protein vegan meal prep recipes

High-Protein Vegan Meal Prep Recipes

1. Chickpea Quinoa Salad

• Ingredients: 1 cup cooked quinoa, 1 can chickpeas (drained), 1 cup cherry tomatoes (halved), 1 cucumber (diced), ¼ cup red onion (finely chopped), 2 tablespoons olive oil, 1 tablespoon lemon juice, salt and pepper to taste, ¼ cup fresh parsley (chopped).
• Instructions: In a large bowl, combine chickpeas, quinoa, tomatoes, cucumber, and onion. In a separate small bowl, whisk olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and mix well. Top with parsley. This dish provides around 15g of protein per serving and is perfect for meal prep, storing well in the fridge for up to four days.

2. Lentil and Sweet Potato Stew

• Ingredients: 1 cup green or brown lentils, 2 medium sweet potatoes (peeled and diced), 1 onion (chopped), 2 carrots (sliced), 3 garlic cloves (minced), 1 can diced tomatoes, 4 cups vegetable broth, spices (cumin, paprika, thyme), salt and pepper to taste.
• Instructions: Sauté onion and garlic in a large pot until fragrant. Add carrots and sweet potatoes, cook for a few minutes, then add lentils, tomatoes, broth, and spices. Bring to a boil, then reduce to a simmer and cook for 30 minutes. This hearty stew packs approximately 18g of protein per serving and keeps well in the refrigerator for about a week.

3. Tofu Stir-Fry

• Ingredients: 1 block firm tofu (pressed and cubed), 2 cups mixed vegetables (bell peppers, broccoli, snap peas), 2 tablespoons soy sauce, 1 tablespoon sesame oil, ginger, and garlic (to taste).
• Instructions: Heat sesame oil in a frying pan over medium-high heat. Add tofu cubes and cook until golden brown. Add vegetables and stir-fry for about 5-7 minutes. Mix in soy sauce, ginger, and garlic, stir for another 2 minutes, and serve. Each serving contains about 20g of protein, making it a satisfying meal prep option that you can refrigerate for four days.

4. Peanut Butter and Banana Overnight Oats

• Ingredients: 1 cup rolled oats, 2 cups almond milk, 2 tablespoons peanut butter, 1 banana (sliced), 1 tablespoon chia seeds, 1 tablespoon maple syrup (optional).
• Instructions: In a jar or bowl, mix oats, almond milk, peanut butter, chia seeds, and maple syrup. Top with banana slices. Cover and refrigerate overnight. In the morning, you’ll have a quick breakfast option rich in protein, at about 12g per serving.

5. Edamame and Brown Rice Bowl

• Ingredients: 2 cups cooked brown rice, 1 cup shelled edamame, ½ avocado (sliced), 1 carrot (shredded), 2 tablespoons soy sauce, sesame seeds, and green onions for garnish.
• Instructions: In a bowl, layer brown rice, edamame, avocado, and carrot. Drizzle with soy sauce and sprinkle with sesame seeds and green onions. This bowl is protein-rich, offering around 17g per serving, making it an ideal meal prep for a quick lunch or dinner.

6. Quinoa and Black Bean Burgers

• Ingredients: 1 cup cooked quinoa, 1 can black beans (drained and mashed), ½ cup breadcrumbs, 1 teaspoon cumin, 1 teaspoon chili powder, salt and pepper to taste.
• Instructions: Mix all ingredients in a bowl until well combined. Form mixture into patties. Cook on a grill or skillet over medium heat for about 4-5 minutes on each side. These flavor-packed burgers contain about 15g protein each and can be frozen for long-term meal prep.

7. Spicy Vegan Chili

• Ingredients: 1 can kidney beans, 1 can black beans, 1 can corn, 1 onion (chopped), 2 garlic cloves, 1 bell pepper (diced), 1 can crushed tomatoes, chili powder, cumin, and salt.
• Instructions: In a pot, sauté onion and garlic until soft. Add bell pepper and cook for another 5 minutes. Stir in beans, corn, tomatoes, and spices. Simmer for about 30 minutes. This chili provides approximately 20g of protein per serving and stores well for up to a week in the fridge.

8. Protein-Packed Vegan Smoothie Bowl

• Ingredients: 1 banana, 1 cup spinach, 1 scoop plant-based protein powder, 1 tablespoon almond butter, 1 cup almond milk, toppings (granola, berries, seeds).
• Instructions: Blend banana, spinach, protein powder, almond butter, and almond milk until smooth. Pour into a bowl and top with granola and berries. This energizing smoothie bowl can have about 25g of protein, making it a superior breakfast option when meal prepping.

9. Vegan Pasta Primavera

• Ingredients: 2 cups whole wheat pasta, 1 cup cherry tomatoes, 1 zucchini (sliced), 1 bell pepper (diced), 1 cup spinach, 2 tablespoons olive oil, garlic, salt, and pepper to taste.
• Instructions: Cook pasta according to package directions. Sauté vegetables in olive oil and garlic until tender, then mix in the cooked pasta. Season with salt and pepper. This colorful dish typically provides around 14g of protein per serving and can be refrigerated for up to five days.

10. Easy Vegan Burrito Bowl

• Ingredients: 1 cup cooked brown rice or quinoa, 1 can pinto beans, 1 cup corn, 1 avocado (cubed), 1 cup diced tomatoes, lime juice, cilantro, salt and pepper.
• Instructions: Layer rice or quinoa with beans, corn, avocado, and tomatoes in a bowl. Drizzle with lime juice, sprinkle with cilantro, and season. Each serving brings in about 19g of protein and can be customized to your taste, staying fresh in the fridge for four days.

These diverse high-protein vegan meal prep recipes not only ensure balanced nutrition but are also easy to make and store, catering to busy schedules. Meal prepping can lead to healthier choices throughout the week while saving time and money, all while enjoying delicious plant-based meals.