High-Protein Vegan Meal Prep Ideas for Beginner Cooks

If you’re looking for high-protein vegan meals for muscle building, feel free to use these recipes. Enjoy them pre- or post-workout to replenish the calories you’ve lost and give your body energy for future training. 

Read more:Crispy Tofu Recipes That’ll Make You Love This Plant-Based Protein

Lunch:

Smoked Tempeh Bowls

Ingredients: 

For the creamy beet-cashew dressing

• 1 small beet, roughly chopped (about 100 g)
• ⅓ cup raw cashews
• 2 tbsp maple syrup
• 2 garlic cloves
• 3 tbsp freshly squeezed lemon juice
• 1 tbsp apple cider vinegar
• ½ tsp salt
• ⅓ cup water

For the marinated tempeh

• 1 package tempeh (about 85 g), cut into cubes
• 2 tbsp maple syrup
• ⅓ cup balsamic vinegar
• 3 tbsp soy sauce or tamari
• Pinch of salt and black pepper
• 1 tsp garlic powder

For the bowls

• 4 cups finely chopped kale
• 4 cups baby spinach
• 4 medium carrots, cut up and roasted until tender
• 2 cups cooked quinoa

Preparation: 

• Add the beet, cashews, lemon juice, apple cider vinegar, maple syrup, garlic, salt, and water to a blender. Blend until completely smooth and creamy. Set aside.
• In a bowl, whisk the balsamic vinegar, maple syrup, soy sauce, garlic powder, salt, and pepper. Add the tempeh cubes and toss to coat. Allow to marinate for at least 2 hours, or overnight for a deeper flavor.
• Preheat the oven to 425°F. Spread the marinated tempeh on a baking sheet and bake for 8-10 minutes, until they’re warmed through and lightly caramelized.
• Toss the carrots with a small amount of oil and a pinch of salt and pepper. Roast at 425°F for 25-30 minutes, until the carrots become tender and slightly browned.
• Heat a skillet over medium heat. Add the chopped kale with a splash of water and cook until it gets bright green.
• Divide the spinach between bowls. Top with quinoa, roasted carrots, sautéed kale, and tempeh. Finish with a generous drizzle of beet-cashew dressing and serve.

This recipe provides four servings, which makes it perfect for an office routine. Save one portion for later instead of worrying about what to cook the next day. 

Nutritional values per 1 serving (recipe makes 4 servings)

Dinner: 

High-Protein Vegan Chili Recipe

Ingredients: 

• 14-16 oz super-firm or extra-firm tofu, drained

For the chili:

• Olive oil, vegetable broth, or water (for sautéing)
• 5 tsp chili powder
• 15 oz canned black beans or kidney beans, drained and rinsed
• 14 oz canned diced tomatoes (with juice)
• ¾ tsp ground cumin
• 2 garlic cloves, minced
• 1 poblano pepper (or bell pepper), seeded and minced
• 1 small jalapeño, seeded and minced
• 1 large red onion, finely chopped
• ½ cup canned tomato sauce
• 1 tsp dried oregano
• Fresh cilantro or parsley, chopped (optional garnish)
• Vegetable broth or water ( to adjust thickness)
• 1 tbsp lime juice
• Salt and pepper to taste

Preparation: 

1. Pat the tofu dry with a clean towel and crumble it into bite-sized pieces.
2. Warm a splash of olive oil, broth, or water in a large pot over medium heat.
3. Cook the onion, garlic, jalapeño, poblano, 1 tablespoon of chili powder, and cumin, stirring for about 5 minutes until the mixture softens and is fragrant.
4. Add the diced tomatoes, oregano, tomato sauce, and remaining chili powder. Simmer gently for 10 minutes.
5. Stir in the black beans and the crumbled tofu.
6. Simmer uncovered for another 10 minutes. Add a bit of broth or water if the chili becomes too thick.
7. Drizzle lime juice and season with salt and pepper.
8. Garnish with cilantro or parsley if you wish, and enjoy!

Nutritional values per 1 serving (recipe makes 3 servings)

Snacks:

• Roasted edamame.
• Protein smoothie – mix fruits or seasoned berries with soy milk and vegan protein powder.
• High-protein energy balls – mix peanut butter with oats, hemp seeds, and protein powder. Roll the mixture into balls and freeze until firm.
• Soy yogurt with nuts – mix unsweetened soy yogurt, almonds, and cinnamon.
• Protein chia pudding – mix soy milk, chia seeds, and vegan protein powder.

Treat this high-protein vegan meal plan as your basic strategy for meeting essential nutrients for optimal wellness. 

What Makes a Vegan Diet Nutritionally Complete?

A vegan diet can be nutritionally complete as long as your meals are diverse and well-planned. If it’s plant-based, it doesn’t necessarily mean you’ll automatically miss some crucial nutrients. 

On the contrary, plant-based foods are packed with plenty of nutrients your body requires. Check out the samples of nutritionally complete foods that contain vitamin D, calcium, iron, and other beneficial nutrients (4): 

Vegan Sources of Calcium and Vitamin D

Vegans can get calcium from:

• Green leafy vegetables such as broccoli, cabbage, and okra (avoid relying heavily on spinach as it may not be well absorbed)
• Fortified plant milks (soya, pea, oat)
• Calcium-set tofu
• Sesame seeds and tahini
• Pulses, bread, and dried fruit

Vegan sources of vitamin D include:

• Sunlight exposure (spring to early autumn)
• Fortified plant milks, cereals, and spreads
• Supplements (especially in autumn and winter) – ensure they are vegan-friendly sources

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Vegan Sources of Iron

Plant-based sources of iron include:

• Pulses
• Wholemeal bread and flour
• Iron-fortified breakfast cereals
• Dark leafy greens (broccoli, watercress, spring greens)
• Nuts and dried fruits (apricots, prunes, figs)

Vegan Sources of Vitamin B12

Vegan sources of B12 are more limited, so you may need supplements (after a doctor’s consultation). Sources of B12 in vegan foods include:

• Fortified breakfast cereals
• Fortified unsweetened soya drinks
• Yeast extracts (e.g. Marmite) and nutritional yeast flakes

Vegan Sources of Omega-3 Fatty Acids

Plant sources of omega-3 fatty acids include:

• Flaxseed (ground) and flaxseed oil
• Canola oil
• Chia seeds, hemp seeds
• Walnuts
• Algae oil (supplement)

Vegan Sources of Zinc

You can get zinc from the following plant-based foods:

• Legumes
• Nuts and seeds
• Whole grains

Vegan Sources of Protein 

Plant-based protein can be found in these foods:

• Legumes
• Soy products (tofu, tempeh, edamame)
• Seitan
• Nuts and seeds
• Whole grains

Read more: 10 Plant-Based Diet Recipes for Beginners

How Do Vegans Meet Their Protein Needs Without Meat?

Vegans can meet their protein needs without meat by eating plant-based protein-rich foods. Among these are legumes (lentils, chickpeas, and beans), soy products (tofu, tempeh, and edamame), nuts and seeds (almonds, chia, hemp), whole grains (oats, brown rice, buckwheat, quinoa), nutritional yeast, and seitan (5).

The table below shows the approximate protein content in plant-based ingredients (6):

How Does Prepping Vegan Meals Prevent Protein Skimping?

High-protein vegan meal prep for weight loss and wellness is a real game-changer for many people on a vegan diet, particularly when it comes to getting enough protein. Let’s be real here – on busy mornings or after a long workday, it’s much easier to miss out on the protein you actually need.

You may be too tired or sick of cooking all those fancy protein-dense meals and decide to prepare something fast and simple instead, which may not give your body the right amount of nutrients. 

By cooking food in advance, you’ll give yourself a protein “safety net”. Batch-cooking lentils, quinoa, tofu, and tempeh will become your ready-to-go meals you just need to heat up to savor. 

Meal prepping also helps you mix various flavours and textures so they never feel boring. 

Finally, having pre-portioned protein-packed meals makes you less tempted to reach out for ultra-processed or fast foods. To summarize, high-protein vegan meal prepping saves you time and keeps your diet balanced, versatile, and fully stacked with the protein your body requires. 

What Are 5 Must-Have Ingredients for High-Protein Vegan Meal Prep?

Five high-protein vegan foods that you absolutely should have in your kitchen are: 

1. Tofu: easily cooked, it absorbs any flavor, giving you a solid protein boost.
2. Tempeh: a fermented soy superstar with a slightly nutty taste that suits crispy snacks, stir-fries, and bowls.
3. Lentils: a must-use ingredient you can add to your soups, salads, or grain bowls. In addition to being a great protein source, lentils are quite affordable.
4. Quinoa: a nutritious grain transforming your meals into a fluffy, satisfying texture.
5. Edamame: delectable and perfect for snacking, edamame is worth adding to salads or blending into protein-packed dips.

What’s the Fastest High-Protein Vegan Meal Prep for Busy Weeks?

We all have busy weeks, which is why cooking staple meals beforehand is a great idea. Here are a few vegan meal prep options if you’re running low on time:

Quick Prep Tips

• Cook grains and legumes (quinoa, lentils, or beans) to create a batch for the week.
• Prepare proteins by baking or sauteing tofu or tempeh.
• Chop vegetables in advance and store in containers.
• Make sauces in advance for a special flavor.

Fast Meal Ideas

• Chickpea bowls: Combine cooked chickpeas with avocado, vegetables, and spices.
• Stir-fries: Sauté pre-chopped vegetables with tofu or edamame.
• Grain bowls: Mix quinoa, tofu/tempeh, vegetables, and a simple sauce.
• Sheet-pan dinner: Roast tofu and vegetables with oil and seasonings.
• Overnight oats: Mix oats, chia seeds, plant milk, and protein powder in a jar.
• Breakfast burritos: Prep and freeze burritos with tofu scramble and beans.

How Long Do Prepped High-Protein Vegan Meals Last?

If they’re stored in airtight containers, high-protein prepped vegan meals can last up to 3-5 days in the fridge and up to 3 months in the freezer. 

It will still depend on the ingredients – it’s recommended to add avocados and greens later for extra freshness and store sauces separately. 

Storing in the fridge: 

• Proteins: Cooked tofu, tempeh, lentils, chickpeas, and beans.
• Whole grains and vegetables: Cooked quinoa, brown rice, and vegetables that are high in protein, such as broccoli, peas, artichokes, and bell peppers, are also good for a few days.

Allow the items to cool down before you store them. 

Storing in the freezer:

• Ideal for freezing: Cooked grains, lentils, beans, baked tofu, and most hearty dishes.

Frequently Asked Questions

• Why is meal prep beneficial for high-protein vegan eating?

Meal prep is beneficial for high-protein vegan eating as it ensures consistent protein intake. It also saves time during busy schedules, allowing you to savor vegan protein-packed meals without stressing out on what to cook next. 

• What is the best high-protein vegan breakfast to meal prep?

Some of the best high-protein vegan breakfast ideas to meal prep are tofu scrambles, overnight oats with soy milk, or chickpea pancakes. It’s easy to make them and store them in the fridge. Such recipes include a good amount of protein, which provides energy at the beginning of your day. 

• How can I season vegan meals so they’re not boring?

Try different sauces and spices. Salt and pepper are fine, but why not jazz things up with smoked paprika, chili, garlic powder, turmeric, tahini, miso paste, or soy sauce? 

• What containers keep vegan meals fresh the longest?

Airtight containers help you keep vegan meals fresh and delicious the longest. They prevent air exposure, and most importantly, they’re easy to clean. Glass and ceramic containers are usually oven safe for convenient reheating, but any airtight containers will work.

• Where can I find ready-made vegan meal plans?

The BetterMe blog has tons of vegan meal plans to get you started. If you want, you can check out other blogs and apps to collect the top recipes for your home-based meal prep routine. 

The Bottom Line

This article on high-protein vegan meal prep ideas for beginner cooks has shown you that eating plant-based protein-rich foods doesn’t need to be complicated. With key staple ingredients, you can batch cook meals that meet your protein needs. You’ll save time and cut stress as you no longer need to mull over your next meal idea. 

Remember: even a plant-based diet can fulfill your dietary requirements. Just make sure to add a variety of foods to your home recipes. Meal prep is convenient and an effective weapon for balanced vegan eating.