High-Protein Vegan Meal Prep Ideas

If you live a plant-based lifestyle, you probably know just how hard it can be to get protein. I get it! When most high-protein foods come from animal sources, it's easy to wonder if you're hitting your daily protein goals.

This can be especially frustrating if you're actively working toward any fitness goals. After all, protein intake is crucial when it comes to earning the best results.

The good news? You absolutely can get the protein you need from plants. It just takes a lot of detailed planning and preparation. That's where high-protein vegan meal prep recipes can be so helpful.

When you prepare high-protein vegan meals in advance, you can make it so much easier to meet your daily protein requirements. Whether you're a long-time vegan or just starting to explore plant-based eating ... meal prepping can be a game-changer.

In this article, I'm going to share some practical tips for vegan meal prep, plus 20 high-protein vegan meal ideas that are both nutritious and delicious. You'll also find snack ideas, dessert options, and what to do when you don't have time to meal prep.

Let's dive in!

In This Article:

• Why High-Protein Vegan Meal Prep Matters
• Tips for Vegan Meal Prep
• 20 High-Protein Vegan Meal Prep Ideas
• High-Protein Vegan Snacks
• Vegan Desserts
• What to Do When You Don't Have Time to Meal Prep
• Final Thoughts

Why High-Protein Vegan Meal Prep Matters

Protein is essential for building and repairing muscle, supporting immune function, and keeping you feeling full and satisfied throughout the day (1).

For vegans, getting enough protein requires a bit more intentionality. Plant-based proteins are often less concentrated than animal proteins, which means you need to eat a variety of protein-rich foods throughout the day to meet your needs.

The recommended daily protein intake is about 0.8 grams per kilogram of body weight for sedentary adults. But if you're active, strength training, or trying to build muscle, you'll need more. This is closer to 1.6 to 2.2 grams per kilogram of body weight, which converts roughly to 1 gram per lb of body weight (2).

Now, I know those numbers might sound intimidating at first. But here's the good news... plant-based meal prep makes it so much easier to hit those targets without stressing about it every single day.

That's where meal prepping comes in.

When you prepare high-protein vegan meals in advance, you:

Save Time

No more scrambling to figure out what to eat during the week. You'll have all of your meals ready to go!

Stay Consistent

You'll have protein-rich meals ready to go. I've noticed this can make a world of difference when it comes to consistency with your meal plan. Personally, I don't think I could go a week without it! I'd be far too susceptible to making bad decisions.

Save Money

You also won't be stuck paying the hefty price tag, which is the cost of convenience (eating out). Buying ingredients in bulk and cooking at home is far more budget-friendly.

Meal prepping isn't just convenient ... It's one of the best strategies for staying on track with your fitness and nutrition goals.

Tips for Vegan Meal Prep

Before we jump into the meal ideas, let me share some tips that have made my vegan meal prep so much easier (and way more enjoyable!).

1. Don't Eat the Same Thing Every Day

Let's be real, eating the same thing can get old really fast. At least for me, it does!

If you eat the same meals every single day, you could get bored or sick of them. But that'll just make it harder for you to stay on track.

Instead, try to incorporate different vegan protein sources into your meals. Lentils, chickpeas, tofu, tempeh, seitan, quinoa, and edamame are all excellent options.

Rotate your meals throughout the week so you're not eating the same thing every day. Trust me, your taste buds (and your motivation) will thank you.

I like to pick 4-5 different meals for the week and rotate them. That way, I'm not eating the same thing back-to-back, but I'm also not overwhelmed trying to cook 10 different recipes!

2. Make Foods That Are Easy to Reheat

When it comes to meal prepping, reheatable meals are a must.

Dishes like stews, casseroles, stir-fries, and pasta dishes can be made in large batches and easily reheated in the microwave or oven later.

Avoid meals that don't reheat well, like salads with dressing already on them or crispy foods that get soggy. Instead, keep dressings and sauces separate and add them right before eating. The same can be said for parts of the dish that are better served cold, like fresh vegetables.

3. Keep Good Containers on Hand

Invest in high-quality, airtight containers to store your prepped meals.

Glass containers are my personal favorite! They're reusable, microwave-safe, and won't stain or hold onto smells like plastic can. Plus, they last forever, so it's a great investment.

Mason jars can also be great for storing salads, overnight oats, or soups.

4. Use Scales or Measuring Cups

If you're tracking your macros or trying to hit specific protein and calorie goals, use a food scale or measuring cups to portion out your meals accurately.

This way, you know you're hitting your protein goals without guessing! It also helps prevent overeating or undereating.

I know, I know... weighing food sounds annoying at first! But once you get into the habit, it becomes second nature. It will also be crucial if you're pursuing any specific health or fitness goals. Plant-based diets can require a lot of planning and adjusting to get enough protein, along with other critical nutrients found in animal proteins, such as iron.

5. Prep Ingredients in Batches

You don't have to cook entire meals all at once. Sometimes it's easier to prep individual ingredients in batches and then mix and match throughout the week. For those who need the constant variety, this can be super helpful!

For example, you could:

• Cook a big batch of quinoa, rice, or pasta

• Roast a variety of vegetables

• Prepare tofu, tempeh, or seitan

• Make a large pot of beans or lentils

Then, you can combine these ingredients in different ways to create different meals. It keeps things interesting without requiring you to cook multiple full recipes.

6. Shoot For Complete Protein Sources

Complete protein sources are those that contain all 9 of the essential amino acids. The reason it can be hard to get enough protein on a vegan diet is that many plants fall short of a complete amino acid profile.

Yes, some plant protein sources are complete. But another "hack" around this is by pairing two vegan protein sources together that complement each other to form a complete protein source. These are called "complementary amino acid profiles".

Complete Vegan Protein Sources

• Quinoa
• Soy (Tofu, Tempeh, Edamame)
• Buckwheat
• Hemp Seeds
• Chia Seeds
• Amaranth

Complementary Vegan Protein Sources

Category	Food 1	Food 2
Grains + Legumes	Rice	Beans
Grains + Legumes	Corn	Beans
Grains + Legumes	Wheat	Lentils
Grains + Legumes	Barley	Peas
Grains + Legumes	Oats	Soybeans
Grains + Legumes	Bulgur	Chickpeas
Grains + Legumes	Pasta (Wheat)	Lentils
Grains + Nuts/Seeds	Brown Rice	Almonds
Grains + Nuts/Seeds	Oats	Pumpkin Seeds
Grains + Nuts/Seeds	Whole Wheat Bread	Peanut Butter
Grains + Nuts/Seeds	Corn Tortillas	Sunflower Seeds
Grains + Nuts/Seeds	Barley	Sesame Seeds (Tahini)
Grains + Nuts/Seeds	Millet	Cashews
Legumes + Nuts/Seeds	Lentils	Pumpkin Seeds
Legumes + Nuts/Seeds	Chickpeas	Sesame Seeds (Tahini)
Legumes + Nuts/Seeds	Black Beans	Walnuts
Legumes + Nuts/Seeds	Peas	Sunflower Seeds
Legumes + Nuts/Seeds	Soybeans	Flaxseeds
Starchy Veg + Legumes/Nuts	Sweet Potato	Black Beans
Starchy Veg + Legumes/Nuts	Potatoes	Lentils
Starchy Veg + Legumes/Nuts	Corn	Peanuts

20 High-Protein Vegan Meal Prep Ideas

Alright, now for the fun part! Here are 20 high-protein vegan meal prep ideas that are delicious, nutritious, and totally doable. I've tried most of these myself, and they're all winners!

1. Tofu Quinoa Stir Fry

This stir fry is packed with protein from tofu, quinoa, and veggies. It's filling, flavorful, and reheats beautifully.

Protein Per Serving: ~20-25g

2. Seitan Fajitas

Fajitas made with seitan instead of meat are a great high-protein vegan option. Load them up with peppers, onions, and your favorite toppings.

Protein Per Serving: ~25-30g

3. Seitan Stew

This hearty stew is perfect for colder months. Made with seitan, potatoes, carrots, and other veggies, it's comfort food at its best.

Protein Per Serving: ~20-25g

4. Seitan Pasta

Make a delicious high-protein pasta dish by using seitan as a meat replacement in your favorite recipe. Add marinara sauce, veggies, and nutritional yeast for extra flavor.

Protein Per Serving: ~25-30g

5. Vegan Lasagna

This classic Italian dish can be made vegan by using tofu ricotta, vegan cheese, and layers of veggies. It's perfect for meal prep because it reheats so well.

Protein Per Serving: ~18-22g

6. Vegan Black Bean Burgers

These burgers are not only high in protein but also packed with fiber and other important nutrients. Serve them on a whole-grain bun or over a salad.

Protein Per Serving: ~15-18g

7. Vegan Black Bean Casserole

This casserole is made with black beans, veggies, and tortilla chips, making it a delicious and high-protein option for meal prep.

Protein Per Serving: ~18-20g

8. Hawaiian Beans and Rice

This dish is made with black beans, rice, pineapple, and veggies. It's sweet, savory, and totally satisfying.

Protein Per Serving: ~15-18g

9. Vegan Egg Salad Sandwich

This vegan version of the classic sandwich is made with crumbled tofu and tastes just as delicious as the original. Perfect for lunch!

Protein Per Serving: ~12-15g

10. Chickpea Cutlets

Chickpeas are a great source of plant-based protein and can be used to make these flavorful, pan-fried cutlets.

Protein Per Serving: ~18-20g

11. Vegan Pasta Salad

This pasta salad is made with protein-rich chickpeas, veggies, and a tangy dressing. It can be enjoyed as a main dish or a side.

Protein Per Serving: ~12-15g

12. Air Fryer Falafel

Falafel made in the air fryer is a healthier and higher-protein option than the traditional fried version. Serve it in a pita or over a salad.

Protein Per Serving: ~15-18g

13. Tempeh Tacos

These tacos are made with protein-rich tempeh and loaded with veggies, salsa, and avocado for extra nutrients and flavor.

Protein Per Serving: ~18-22g

14. Tempeh Meatballs

Use tempeh instead of meat to make these delicious, high-protein meatless meatballs. They're great in pasta, subs, or on their own.

Protein Per Serving: ~20-25g

15. Goji Berry Granola

This granola is made with oats, nuts, seeds, and goji berries, making it a great high-protein breakfast option or snack.

Protein Per Serving: ~8-10g

16. Overnight Oats

Oats are a great source of plant-based protein. Make a batch of overnight oats with your favorite toppings like nut butter, chia seeds, and fruit.

Protein Per Serving: ~10-15g (depending on toppings)

17. Vegan Protein Pancakes

Make these pancakes with vegan protein powder and oats, and top them with your favorite fruits and nut butter for added flavor.

Protein Per Serving: ~15-20g

18. Vegan Breakfast Casserole

This breakfast casserole is made with tofu, veggies, and vegan cheese. It's perfect for meal prepping breakfasts for the week.

Protein Per Serving: ~15-18g

19. Vegan Omelet

Make a vegan omelet with chickpea flour and veggies for a high-protein, nutrient-packed breakfast option.

Protein Per Serving: ~12-15g

20. Vegan Waffles

These waffles can be made with plant-based protein powder and oats, making them a nutritious and filling vegan breakfast.

Protein Per Serving: ~12-18g

With these 20 high-protein vegan meal prep ideas, you'll never be at a loss for what to eat during the week. Mix and match, try new recipes, and find what works best for you!

High-Protein Vegan Snacks

In addition to your high-protein vegan meals, it's super helpful to have some healthy snacks on hand to keep you fueled throughout the day.

Here are some of my favorite high-protein vegan snacks:

Sunflower Seeds

Sunflower seeds are a great snack option because they're high in protein and healthy fats. You can enjoy them on their own or add them to salads, trail mix, or homemade granola bars.

Protein Per 1/4 Cup: ~6g

Rice Cakes with Nut Butter

Rice cakes are a low-calorie base that you can top with almond butter, peanut butter, or cashew butter to make them more filling and nutritious. Add some sliced banana or a drizzle of honey for extra flavor!

Protein Per Serving: ~8-10g (depending on nut butter)

Dried Seaweed

Dried seaweed is a protein-rich snack that's also packed with vitamins and minerals. You can eat it on its own like chips, or add it to soups and salads for a savory crunch.

Protein Per Serving: ~2-4g

Vegan Protein Shakes

One of the easiest ways to support your protein intake on the go is with a vegan protein shake! Just mix it with water or plant-based milk for a quick, high-protein snack.

Protein Per Scoop: ~20g

By keeping these high-protein vegan snacks on hand, you can curb hunger between meals and stay on track with your nutrition goals.

Vegan Desserts

Yes, you can enjoy dessert on a vegan diet! Here are some high-protein vegan dessert ideas that'll satisfy your sweet tooth without derailing your nutrition goals.

Vegan Cookies

Make vegan cookies with almond flour, oat flour, or chickpea flour for a protein boost. Add chocolate chips, peanut butter, or dried fruit for extra flavor. They're perfect for meal prepping and freezing!

Protein Per Cookie: ~4-6g (depending on recipe)

Chocolate Protein Cookie Dough

This no-bake treat is made with vegan protein powder, almond butter, oats, and chocolate chips. It's perfect for satisfying late-night cravings... and you don't even have to turn on the oven!

Protein Per Serving: ~10-15g

Vegan Brownies

Make fudgy vegan brownies with black beans or chickpeas for a protein-packed dessert. I know it sounds weird, but trust me... You can't even taste the beans! Top with dark chocolate chips for extra richness.

Protein Per Brownie: ~5-8g

Chocolate Protein Pudding

This pudding is made with silken tofu, cocoa powder, and a touch of maple syrup. It's creamy, delicious, and high in protein. Plus, it takes like 5 minutes to make!

Protein Per Serving: ~10-12g

Enjoying dessert doesn't have to mean sacrificing your protein goals. These vegan desserts prove you can have your cake (or cookie dough) and eat it too!

What to Do When You Don't Have Time to Meal Prep

Listen, I get it. Life gets busy. Between work, errands, family commitments, and everything else... sometimes meal prepping just doesn't happen. And that's okay!

If you don't have the time to prepare meals in advance, you could consider adding a vegan protein powder into your diet. Even if you do prepare your meals, a vegan protein powder can be a great way to help support your plant-based diet.

Protein powder can be mixed with water or added to smoothies, oatmeal, pancakes, or even baked goods to increase the protein content. I find it to be quick, convenient, and perfect for busy days.

At 1st Phorm, we offer a high-quality vegan protein powder I think you'll love: Vegan Power Pro. I've tried my fair share of plant-based powders, and they do not always taste or mix up the best.

Vegan Power Pro is the best-mixing and best-tasting vegan protein powder I've personally found! It's made with a blend of pea and rice protein to form a well-rounded and complete amino acid profile. The formula also contains additional superfoods and is free from artificial colors, flavors, and sweeteners.

Each serving provides 20 grams of protein and comes in delicious flavors like Vanilla Creme and Iced Oatmeal Cookie!

Final Thoughts

Here's the bottom line: getting enough protein is essential when you're on a vegan diet, especially if you're active or working toward fitness goals. And high-protein vegan meal prep? It's one of the best ways to stay on track without the daily stress of figuring out what to eat.

No, it doesn't have to be complicated or time-consuming. It just has to include the recipes that can help you maintain your plan all week long.

Remember to:

• Prep a variety of meals to keep things interesting

• Use good containers to store your food properly

• Incorporate different protein sources like tofu, tempeh, seitan, beans, and lentils

• Have vegan protein powder on hand for busy days when meal prep isn't an option

...and for any vegan-friendly supplements you may need, we have you covered!

Check out our full Vegan-Friendly Supplements Collection here!

If you have any questions about vegan meal prep, or anything else for that matter, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.

Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central.

We'll be more than happy to help in any way we can!

References:

(1) Wu G. Dietary protein intake and human health. Food Funct. 2016;7(3):1251-65.

(2) Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.

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