This high protein vegan meal prep plan has it all…easy to follow meal prep guide, flavorful whole food plant-based recipes and a grocery list to make your life easy. In this guide you will find recipes for one week of plant-based meals that contain 30-40 grams of protein in each meal. Eating health does not need to be a chore, I have done most of the work for you! This meal prep plan only requires 1-2 hours of your time and results in a week’s work of healthy and delicious vegan meals.
Benefits of Meal Prepping
Embarking on a plant-based journey doesn’t mean sacrificing protein or flavor. In fact, with a bit of planning and creativity, you can whip up a week’s worth of delicious, high-protein vegan meals that will leave you feeling satisfied and energized.
Whether you’re a seasoned vegan or just dipping your toes into the world of plant-based eating, this meal prep plan is designed to tantalize your taste buds while nourishing your body. Get ready to power through your week with these protein-packed vegan delights!
What is Included in This High Protein Vegan Meal Prep Plan?
Each of these vegan meals has about 600 calories and 30-40 grams of protein for a total of about 1800 calories and 90-100 grams of protein per day. It is important to note that we are all different in our calorie and protein needs so adjust the recipes according to your nutrition needs and fitness goals. To figure about how many macros you require, I would suggest an online calculator that takes into account your age, gender, height, weight, and activity level.
If your calorie and protein needs are more, use this as a baseline and add in some snacks or increase your portion sizes to increase the macros. On the other hand, if your nutritional needs are less, then do the opposite, decrease the portion sizes or eliminate the extras.
Breakfast: Vegan Carrot Cake Baked Oats
Start your day on a sweet note with these indulgent yet nutritious Vegan Carrot Cake Baked Oats. Packed with oats, grated carrots, spices, and plant-based protein, this breakfast treat will keep you full and focused until lunchtime. Pair it with a dollop of vegan greek yogurt or a sprinkle of chopped nuts for an extra protein boost.
Nutritional Content (per serving):
- Calories: 410 kcal
- Protein 16g
- Carbohydrates: 51g
- Fat: 19g
- Fiber: 8g
Lunch: Vegan Tofu Wraps
Say goodbye to boring lunches with these vibrant Vegan Tofu Wraps. Marinated tofu, crisp veggies, and creamy vegan cheese sauce come together in a flavorful package that’s perfect for on-the-go nourishment. Load up your wrap with plenty of protein-rich fillings like chickpeas or quinoa for an extra boost of plant-based protein.
Nutritional Content (per serving):
- Calories: 300
- Protein: 30g
- Carbohydrates: 44g
- Fat: 11g
- Fiber: 12g
Dinner: Vegan Taco Bowls
End your day with a fiesta of flavors with these hearty Vegan Taco Bowls. Packed with protein-rich black beans, rice, fresh veggies, and zesty jalapeno lime cheese sauce, these bowls are as nutritious as they are delicious. Top them off with a dollop of creamy guacamole or tangy cashew sour cream for an extra punch of protein.
Nutritional Content (per serving):
- Calories 374
- Protein 27g
- Carbohydrate: 58g
- Fat: 4g
- Fiber: 10g
Snack Ideas:
- Edamame
- Hummus and veggie sticks
- Protein smoothie with plant-based protein powder
- Roasted chickpeas
- Almond butter on whole grain crackers
- Protein bar
Weekly Meal Plan
| Breakfast | Lunch | Dinner | |
| Monday | Carrot cake baked oats ½ cup yogurt 1 apple | Vegan Tofu Wraps ½ cup edamame 2 Peanut butter filled dates** | Vegan Taco Bowls ½ avocado ¼ cup salsa 1 square dark chocolate |
| Tuesday | Carrot cake baked oats Berry Protein smoothie* | Vegan Tofu Wraps 1 cup roasted sweet potato 2 Peanut butter filled dates** | Vegan Taco Bowls ½ avocado ¼ cup salsa 1 square dark chocolate |
| Wednesday | Carrot cake baked oats ½ cup yogurt 1 apple | Vegan Tofu Wraps ½ cup edamame 2 Peanut butter filled dates** | Vegan Taco Bowls ½ avocado ¼ cup salsa 1 square dark chocolate |
| Thursday | Carrot cake baked oats Berry Smoothie* | Vegan Tofu Wraps 1 cup roasted sweet potato 2 Peanut butter filled dates** | Vegan Taco Bowls ½ avocado ¼ cup salsa 1 square dark chocolate |
| Friday | Carrot cake baked oats ½ cup yogurt 1 apple | Vegan Tofu Wraps ½ cup edamame 2 Peanut butter filled dates** | Vegan Taco Bowls ½ avocado ¼ cup salsa 1 square dark chocolate |
Total macros for each day (without additions or snacks):
- Calories: 1819
- Protein: 93-102g
- Carbohydrate: 221-239g
- Fat: 57.5-62.5g
- Fiber: 48g
Grocery List for the Week
Produce Aisle
- 1 large container of mixed salad greens
- 1 bunch cilantro
- 1 jalapeno pepper
- 1 lime
- 3 avocados
- 1 Lemon
- 1 garlic clove
- 1 small red cabbage
- 1 red bell pepper
- Broccoli sprouts
- 2 bananas
- 1 large container of spinach
- 3 apples
- 2 medium sweet potatoes
- 2 carrots
Cooler Section
- Soy or Pea Milk, plain unsweetened
- Kimchi
- Extra Firm Tofu (1 block)
- 1 package of large whole grain wraps (I recommend Ezekiel brand)
- 1 container hummus (for snacks or in place of cheese sauce in the wraps)
- 1 container plain or vanilla Kite Hill Greek Yogurt
Freezer Aisle
- Shelled edamame
- Frozen blueberries
Pantry items (middle aisles)
- Basmati rice
- Quinoa
- Plant Boss Taco crumbles
- 1 15-ounce can black or pinto beans
- Salsa and/or hot sauce
- Soy sauce (or coconut aminos)
- Salt
- Garlic powder
- Onion powder
- Smoked paprika
- Nutritional yeast
- White beans 1 can
- Raw, unsalted cashews
- Old fashioned oats (1 large container)
- Chia seeds, whole (1 small bag)
- Peanut butter
- Applesauce
- Vegan Protein Powder (I by this brand on Amazon)
- Maple Syrup
- Vanilla extract
- Baking powder
- Raisins
- Walnuts
- Cinnamon
- 1 package medjool dates
- 1 bar dark chocolate
Weekly Meal Prep Plan:
Prep Time: 1 hour 30 minutes.
Tips for meal prepping:
- Marinate the tofu the day before so you are ready to bake it while you prepare the carrot cake oats
- Once the tofu is done baking you can lower the temperature of your oven and bake the carrot cake oats
- While the carrot cake oats are baking, prepare your rice/grains, Plant Boss crumbles and vegan cheese sauce
- The vegan cheese sauce will be used in both the wraps and taco bowls. Separate enough cheese sauce for the wraps and to make the jalapeno lime cheese sauce for the taco bowls add the cilantro and jalapeno to the blender and blend until smooth.
- Clean up as you go so you are not left with a huge mess at the end
- Make it fun and productive! Listen to a podcast or audiobook, talk with a friend or family member on the phone or get a group of friends together to meal prep together
Recipes Used in this Meal Prep:
Carrot Cake Baked Oats Recipe (High Protein, Vegan)
Sunday:
- Marinate the tofu for the Vegan Tofu Wraps or do this the day before to save time and enhance the flavor of the tofu.
- Prepare a batch of Vegan Carrot Cake Baked Oats for breakfast and portion them into individual containers for the week.
- Cook a batch of Plant Boss Crumbles and quinoa and/or rice for the Vegan Taco Bowls while the Carrot Cake is baking.
- Make the Vegan Cheese Sauce
- Bake the tofu for the Vegan Tofu Wraps
- Bake or air fry the sweet potatoes for lunches
- Steam the edamame and chop veggies for the wraps.
Monday – Friday:
- Each morning, grab a container of Vegan Carrot Cake Baked Oats from the fridge for a quick and nutritious breakfast, slice your fruit and/or make your berry protein smoothie.
- Breakfast additions to increase the protein: Vegan Greek Yogurt, protein shake, peanut butter powder mixed with water or regular peanut butter
- Breakfast additions to add additional calories: Fresh fruit or a smoothie, protein options as discussed above, you can also top the oats with some nut butter, fruit, nuts, hemp seeds or granola
- Assemble Vegan Tofu Wraps for lunch using the tofu, cheese sauce and veggies. Serve with the edamame or sweet potato.
- Heat up the rice, Plant Boss crumbles and black beans for dinner and assemble Vegan Taco Bowls with your favorite toppings.
Tips for Variety:
- Switch up the veggies in your wraps and taco bowls to keep things interesting.
- Experiment with different marinades and seasonings for the tofu in your wraps.
- Add variety to your snacks by incorporating different fruits, nuts, and seeds throughout the week.
- Consider doubling the recipes and freezing portions for future weeks to save time on meal prep.
FAQ
Absolutely! Feel free to swap out ingredients or adjust portion sizes to align with your dietary preferences and nutritional goals. The meal plan serves as a blueprint, but don’t hesitate to make it your own.
Yes, the recipes included in the meal plan are relatively simple and straightforward, making them perfect for both beginners and seasoned cooks alike. Just follow the step-by-step instructions, and you’ll be whipping up delicious vegan meals in no time.
Definitely! All the recipes in the meal plan can be prepped in advance and stored in the fridge or freezer for later use. Simply portion out the meals into individual containers, and you’ll have convenient, ready-to-eat options throughout the week.
Absolutely. Each recipe in the meal plan is designed to be protein-rich, incorporating ingredients like tofu, beans, quinoa, and nuts to ensure you meet your protein needs. By including a variety of plant-based protein sources throughout the day, you’ll easily meet your protein requirements.
Yes, feel free to substitute ingredients to accommodate any allergies or dietary restrictions you may have. For example, if you’re allergic to nuts, you can omit them from the recipes or replace them with seeds or dried fruit.
Generally, prepped meals can last in the fridge for 3-5 days and in the freezer for up to 3 months, depending on the ingredients used and how they are stored. Be sure to label your containers with the date to keep track of freshness.
Absolutely. Feel free to adjust the portion sizes of each recipe to meet your individual calorie needs and appetite. You can increase or decrease serving sizes as needed to ensure you’re getting the right amount of fuel for your body.
Get creative with your snacks by incorporating different fruits, veggies, nuts, and seeds into your rotation. Try making homemade energy balls, veggie-based dips, or protein-packed smoothies to mix things up and keep your taste buds satisfied.
Certainly! Don’t be afraid to get creative and use what you have on hand. If you don’t have a specific ingredient called for in a recipe, see if you can substitute it with something similar or omit it altogether. Cooking is all about experimentation and making it work with what you’ve got.
To prevent meal fatigue, consider adding variety to your meals by incorporating different flavors, textures, and cuisines. You can also experiment with different cooking methods, spices, and sauces to keep things interesting. And don’t forget to treat yourself to a meal out or order in occasionally for a break from cooking!
Closing Remarks
With this protein-packed vegan meal prep plan, you’ll have everything you need to tackle the week ahead with gusto. From savory tofu wraps to satisfying taco bowls, each meal is designed to keep you fueled and satisfied without skimping on flavor or nutrition. So, roll up your sleeves, sharpen your knives, and get ready to conquer the week one delicious bite at a time!
Leave me a message in the comments below if you have any questions or feedback. Feel free to share this guide with any friends or family you feel would benefit. Have a great week!
