High-Protein Vegan Meal Prep: Complete Guide & Recipes

Searching for help on how to fuel your body and simplify your life with high-protein vegan meal prep? You just landed on the right page! 

With a little planning and the right ingredients, you can enjoy delicious, protein-packed meals all week long. 

Our quick guide will equip you with the knowledge and tips to master high-protein vegan meal prep. Let’s get started!

KEY POINTS

  • High-protein vegan meal prep is totally achievable with the right knowledge of protein sources and how to combine them.
  • High-protein vegan ingredients include tofu, tempeh, lentils, chickpeas, quinoa, nuts, seeds, and more.

List of High-Protein Vegan Foods For Meal Prep

Many people wonder where to get enough protein on a vegan diet. Let’s get started with a list that explores a wide range of plant-based protein sources.

Yes, there are plenty of delicious options to sustain your body needs!

  1. Soy Products

Soy products are a category of foods derived from the soybean. They are made by processing soybeans into various forms such as the following:

  • Tofu (extra-firm, sprouted)
  • Tempeh
  • Edamame
  • Soybeans (roasted, whole)
  1. Legumes

Legumes are plants that belong to the Fabaceae family. They're defined by their fruit—a pod containing seeds

  • Lentils (all varieties)
  • Chickpeas
  • Black beans
  • Kidney beans
  • Peas (green peas, split peas)
  • Lupin beans
  1. Grains and Pseudograins

While grains come from grasses like wheat and rice, pseudograins are seeds from non-grasses like quinoa and amaranth. 

  • Quinoa
  • Brown rice
  • Oats
  • Wild rice
  • Freekeh
  • Amaranth
  • Buckwheat
  • Whole-wheat bread/pasta
  • Mung bean pasta
  1. Nuts and Seeds

Botanically, nuts are dry fruits with a hard shell and one seed, like acorns and hazelnuts while seeds are embryonic plants.

  • Almonds
  • Walnuts
  • Chia seeds
  • Hemp seeds
  • Pumpkin seeds
  • Brazil nuts
  • Cashews
  • Flax seeds
  • Sunflower seeds
  1. Vegan Protein Powders

Vegan protein powders are made from a variety of plant sources and can be easily added to smoothies, oatmeal, baked goods, and even savory dishes.

  • Pea protein
  • Brown rice protein
  • Soy protein
  1. Vegan "Meats" and Unique Finds

This category delves into the exciting world of  vegan "meats" and other unique protein sources that can add variety and intrigue to your meal prep.

  • Seitan
  • Nutritional yeast
  • Vegan meat alternatives
  • Jackfruit
  • Spirulina
  1. Vegetables (Contributing Sources)
  • Broccoli
  • Spinach
  • Mushrooms (portobello, shiitake)

Recipes for High-Protein Vegan Meal Prep

Need help meeting your protein goals on a vegan diet? Look no further!

These recipes are packed with plant-based protein and designed for easy meal prep, so you can stay fueled and satisfied all week long.

Edamame and Avocado Salad

  • Prep time: 10 minutes
  • Protein: ~10g per serving

Ingredients:

  • 1 cup shelled edamame, cooked
  • 1 avocado, diced
  • 1/4 cup chopped red onion
  • 1/4 cup chopped cucumber
  • 2 tablespoons chopped fresh cilantro
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. Combine edamame, avocado, red onion, cucumber, and cilantro in a bowl.
  2. Whisk together lemon juice, olive oil, salt, and pepper.
  3. Pour dressing over salad and toss to coat.

Speedy Chickpea Salad

This chickpea salad is packed with protein, fiber, and healthy fats, making it a perfect meal-prep option. It's great on its own, in a sandwich, or as a topping for salads.

  • Serves: 2-4
  • Prep Time: 10 minutes

Ingredients:

  • 1 (15.5oz) can chickpeas, rinsed
  • 1/4 cup vegan mayo
  • 1 tbsp minced shallot
  • 2 tbsp diced dill pickles
  • 1 tbsp nutritional yeast
  • 1/2 tsp whole grain mustard
  • Salt and pepper to taste
  • 1 medium avocado, diced

Instructions:

  1. Mash chickpeas with a fork.
  2. Stir in mayo, shallot, pickles, nutritional yeast, and mustard.
  3. Season with salt and pepper.
  4. Gently fold in avocado.

Tofu Noodle Bowl

This vibrant and satisfying noodle bowl features crispy tofu, a medley of colorful vegetables, and a creamy peanut-ginger sauce that's bursting with flavor.

Ingredients:

  • For the Tofu:
    • 14 ounces extra-firm tofu, pressed and cubed
    • 2 tablespoons cornstarch
    • 1 tablespoon soy sauce or tamari
    • 1 teaspoon sesame oil
    • ½ teaspoon garlic powder
    • Salt and pepper to taste
  • For the Noodles and Vegetables:
    • 8 ounces dried noodles of choice (e.g., whole-wheat spaghetti, soba noodles)
    • 2 cups broccoli florets
    • 1 red bell pepper, thinly sliced
    • 1 cup shredded carrots
    • 1 tablespoon olive oil
  • For the Peanut-Ginger Sauce:
    • ¼ cup peanut butter (creamy or crunchy)
    • 2 tablespoons soy sauce or tamari
    • 2 tablespoons rice vinegar
    • 1 tablespoon maple syrup or agave nectar
    • 1 tablespoon grated fresh ginger
    • 1 clove garlic, minced
    • 2-4 tablespoons water, to thin (optional)

Instructions:

  1. In a bowl, combine the cubed tofu, cornstarch, soy sauce, sesame oil, garlic powder, salt, and pepper. Toss to coat.
  2. Heat a large skillet over medium heat. Add the tofu and cook, stirring occasionally, until golden brown and crispy. Set aside.
  3. Cook the noodles according to package directions.
  4. In the same skillet, heat the olive oil over medium heat. Add the broccoli, bell pepper, and carrots. Cook, stirring occasionally, until tender-crisp.
  5. To make the sauce, whisk together the peanut butter, soy sauce, rice vinegar, maple syrup, ginger, and garlic. Add water as needed to reach desired consistency.
  6. Assemble the bowls. Divide the noodles and vegetables among four meal prep containers. Top with the crispy tofu and drizzle with the peanut-ginger sauce.

5 Quick Tips for a Healthier High-Protein Vegan Meal Prep

  1. Aim for 20-30 grams of protein per meal to stay satisfied and support your health goals.
  2. Combine different plant proteins to ensure you're getting all the essential amino acids.
  3. Cook large quantities of grains and legumes in advance to save time and effort.
  4. Choose protein-rich snacks like nuts, seeds, or fruit with nut butter to keep you going between meals.
  5. Don't forget to experiment with herbs, spices, and sauces to make your meal prep exciting and delicious.

Make High-Protein Vegan Meal Prep Easy!

Fuel your body and simplify your week with these high-protein vegan meal prep strategies.

Make sure to prioritize protein in every meal, combining protein sources, and embracing batch cooking, you can enjoy delicious and satisfying plant-based meals without the fuss.

Check out Jetpack Nutrition for more expert tips, recipes, and resources to help you on your journey to better health!

Need help with meal prep? Check out our menu.

FAQs

How much protein do I need on a vegan diet?

Protein needs vary, but aim for at least 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound). Active individuals may need more.

How can I make sure I'm getting all the essential amino acids?

Combine different plant protein sources throughout the day. For example, pair grains with legumes or add nuts and seeds to your meals.

How can I make my meal prep more flavorful?

Use a variety of herbs, spices, sauces, and dressings to add flavor and keep your meals interesting.

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