How Do I Get Started with High Protein Vegan Diet Meal Prep?
This guide will give you all the tools you need to meet your protein needs while following a vegan/plant-based diet. Having a plan for the week will help to set you up for success. The best way to accomplish this is by meal prepping. This vegan high protein meal prep guide is easy to follow and will provide you with all of the steps including a grocery list and recipes for a week of healthy and high protein breakfasts and lunches.
If you want to get right to the point, click here to get your FREE Printable Meal Planner
Benefits of a High Protein Vegan Diet
Embracing a high protein vegan diet can offer a plethora of benefits, especially for women over 40. A plant-based diet has been shown to aid in lowering blood pressure, decrease the risk for heart disease and certain cancers and decrease inflammation in the body.
As we grow older, we start to lose our lean body muscle mass. That is why a diet high in protein is imperative as we age. A high protein vegan diet can also aid in weight management, enhance muscle strength, and boost our energy levels.
What is Meal Prepping?
Meal prepping ensures that you have nutritious, protein-packed meals ready to enjoy throughout the week without the hassle of daily cooking. Meal prepping is all about having a game plan and system in place to make your week less stressful.
In this guide, I’ll walk you through my step-by-step process for weekly meal prep, providing you with delicious breakfast and lunch options that are not only vegan but also nutrient dense and high in protein. You will get one sample recipe for breakfast and lunch along with a grocery list and food prep instructions.
I have found meal prepping to be quite helpful for me. Not only does it save time, it also eliminates the day to day stress of trying to decide what to eat. By prepping my breakfasts and lunches for the week, I have more time in the morning to exercise, enjoy my coffee and take my time easing into my day.
Benefits of Meal Prepping
Meal prepping isn’t just a trend; it’s a game-changer, especially for us busy women juggling multiple responsibilities. By dedicating a portion of your time to preparing meals in advance, you can save precious time during hectic weekdays, cut down on food costs, and make healthier food choices effortlessly.
High Protein Vegan Pantry
Stocking up on the right ingredients is key to crafting nutritious and satisfying high protein vegan meals. Here are some staples to include in your pantry and weekly shopping list:
- Legumes: Beans, lentils, and chickpeas are excellent sources of plant-based protein and can be incorporated into various dishes, from salads to stews.
- Tofu and Tempeh: These soy-based products are versatile and can be marinated, grilled, or stir-fried to add a protein punch to your meals.
- Quinoa and Other Grains: Quinoa, brown rice, barley, and farro are nutrient-rich grains that provide both protein and fiber, making them ideal for fueling your body.
- Nuts and Seeds: Incorporating nuts like almonds, walnuts, and seeds such as chia, flaxseed, and hemp into your diet not only boosts protein intake but also provides healthy fats and essential nutrients.
- Spices, herbs and seasonings: nutritional yeast, smoked paprika, coconut aminos, salsa, sriracha, garlic powder are a few of the many spices and condiments that can take a boring chunk of tofu to a tasty masterpiece.
High Protein Vegan Meal Prep Breakfast Ideas
Breakfast is an easy meal to veganize. Many popular breakfast foods are naturally vegan or can be easily veganized. You can easily substitute plant milk for cow’s milk. Two of my favorites are soy and pea milk. They taste great and have just as much protein as regular milk. Tofu is another tasty high protein substitute for eggs. It is easy to prepare and packs a protein punch.
Here are a few of my favorite options for breakfast:
Overnight oats
Combine oats, plant milk, and fruit in jars and store overnight in the refrigerator. I like to add protein powder and nuts to make this a full and satisfying meal.
Chia pudding: like the overnight oatmeal above except instead of oats, use chia seeds
Tofu Scramble
Sauté 1 block firm tofu with 2-3 cups of mixed vegetables in a nonstick skillet. Season with black salt and pepper and divide into containers. Reheat throughout the week and serve with 1 slice of whole grain toast and ½ an avocado.
Here are some great tofu scramble recipes:
Simple Southwest Tofu Scramble by Minimalist Baker
Silken Tofu Scramble by Sarah’s Vegan Kitchen
Tofu Scramble: Breakfast of Champions by It Doesn’t Taste Like Chicken
High protein smoothie
Add 1 banana, 1 cup frozen berries and 1 cup spinach to a freezer safe container. When ready to eat, add the contents to a blender along with 1 cup of plant milk and 1 scoop of protein powder for a portable breakfast.
High Protein Vegan Meal Prep Lunch and Dinner Ideas
- Protein-Packed Buddha Bowl: Combine cooked quinoa or brown rice with roasted vegetables, chickpeas, avocado slices, and a drizzle of tahini dressing for a filling and nutritious meal.
- Lentil and Chickpea Curry: Simmer lentils, chickpeas, and vegetables in a flavorful coconut curry sauce, then portion it out into containers for easy reheating throughout the week.
- Tofu Stir-Fry with Vegetables: Stir-fry tofu cubes with an array of colorful vegetables like bell peppers, broccoli, and snap peas, seasoned with soy sauce and ginger, for a quick and satisfying meal option.
Tips for Successful High Protein Vegan Meal Prep
Plan Your Meals in Advance: Take some time at the beginning of each week to plan your meals, ensuring a balanced mix of protein, carbohydrates, and healthy fats. Make a list of all of the food you will need for the week and make one trip to the grocery store.
Set aside 2 hours each weekend to make as much of your meals ahead of time as possible. For example, cooking grains, making sauces, portioning out snacks, and roasting vegetables are things that can easily be done ahead to save time during the week. Make your meal prep fun, listen to your favorite play list, podcast or audio book or connect with a friend or family member while you cook.
Invest in Quality Food Storage Containers: Invest in durable and reusable containers to store your prepped meals safely and efficiently, preventing leaks and spills. I also like to use old mason jars; they work great for overnight oats and sauces.
Keep it Simple and Versatile: Opt for recipes that are easy to prepare and can be customized based on your preferences and dietary needs. Batch cooking staples like grains and beans can save time and streamline your meal prep process.
1 Week Meal Prep Plan for Breakfast and Lunch
Okay, now that we are both on the same page about the importance of meal prepping and how to get started, let me give you a plan to get started with.
In this plan I will give you recipes for both breakfast and lunch along with a few high protein snack ideas. Each recipe will have 5 servings and provide about 500-600 calories and 30-40 grams of protein. I will provide you with a grocery list and step-by-step instructions on how to prepare these meals ahead of time. You can also download a pdf version of this meal plan below.
Recipes:
High Protein Vegan Overnight Oats
Grocery List for the Week
Produce Aisle
- 5 bananas
- 1 large container of organic spinach, kale, or mixed salad greens
- 5 medium size organic sweet potatoes
- Organic Broccoli sprouts
- 1 organic Lemon
- 1 head of garlic
- 2 pints of fresh organic blueberries (or sub frozen depending on season and cost)
Cooler Section
- Soy or Pea Milk, plain unsweetened
- Kimchi
- Extra Firm Tofu (1 block)
- Miso paste
Freezer Aisle
- Blueberries (1 large bag) (if not purchasing fresh)
Pantry items (middle aisles)
- Old fashioned oats (1 large container), gluten free if necessary
- Chia seeds, whole (1 small bag)
- Vegan Protein Powder (I buy this brand on Amazon)
- Maple Syrup (optional)
- Vanilla extract
- Salt
- Garlic powder
- Onion powder
- Smoked paprika
- Soy sauce (or coconut aminos)
- Chickpeas 1-15 ounce can
- Sriracha
- Nutritional yeast
- White beans 1-15 ounce can
- Raw, unsalted cashews
Sunday Prep
For breakfast you will be making the following recipe:
High Protein Vegan Overnight Oats
And for lunch:
Step by Step Meal Prep Instructions:
- Start by marinating your tofu.
- While the tofu marinates, make the overnight oats for your breakfast for the week.
- Next, air fry or bake both the tofu and sweet potatoes for 15 minutes at 375 per recipe instructions.
- While the tofu and sweet potatoes are cooking, prepare the cheese sauce.
- Once the tofu and sweet potatoes are done, let them cool for 15 minutes before dividing them into your 5 containers. Top each with the remaining of the ingredients and store in the refrigerator until you are ready to enjoy!
- If snacks are included in your meal plan, then portion out your snacks for the week.
FAQ Vegan High Protein Meal Prep
Closing Remarks
There you go! A fully customized meal plan for the week. One less thing to worry about! I hope you give this a try. This meal plan is meant to not only benefit your health but also to empower you to take control of your nutrition and wellbeing.
By utilizing these tips and recipes you will simplify your meals, save time and money and most importantly nourish your body with delicious and nutritious meals.
Click below to get a free pdf version of this meal prep guide. This guide is printable and provides you with a grocery list, recipes and all of the steps needed to prep a week’s worth of breakfasts and lunches.
