Quick and Easy High Protein Vegan Meal Prep

Eating healthy does not need to be hard or complicated. This high protein vegan meal prep plan breaks it all down for you.

Whether you’re juggling work, family, or personal goals, finding time to plan healthy meals can be a challenge—especially when you’re aiming for high-protein, plant-based options. That’s where this quick and easy vegan meal prep guide comes in! With one week of delicious, protein-packed recipes, a complete grocery list, and step-by-step instructions, you’ll have everything you need to fuel your body and stay on track, no matter how hectic life gets. Let’s dive in and make meal prep a breeze!

Why You Should Start Meal Prepping

So for starters, you definitely do not need to meal prep to follow this guide. It is completely up to you how you prepare these meals. Maybe your mornings are busy, so prepping breakfast may be a good option for you. You can decide how much meal prep you want to do. That being said, I will show you how to meal prep for all of the recipes provided and then you can decide for yourself.

Meal prepping is a great way to set yourself up for success. We tend to make the least healthy decisions when we are stressed or busy. By having meals already prepared and ready to go, you will be less likely to reach for unhealthier options. Eating healthy, especially when you are trying to meet your protein needs is hard for a lot of women to do. This guide will give you a great framework for meeting your nutritional needs and allow for less stress and time in the kitchen during the week.

What is Included in This High Protein Vegan Meal Prep Plan?

Each of these vegan meals has about 400-600 calories and 30-40 grams of protein for a total of about 1500-1800 calories and 90-120 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.

Energy Expenditure Calculator

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.  

A good rule of thumb for calculating your protein needs is 1.0 grams of protein per day per pound of lean body weight. For example, if you are a 140# woman and that is a good weight for you, then you would need about 140 grams of protein per day. If you want more in-depth information on protein, check out this blog post:

How to Calculate Protein for Women Over 40 Who Strength Train

Weekly Meal Plan

Breakfast Recipes

Savory Breakfast Tofu Bowl

• 1 block extra firm high protein tofu, crumbled and seasoned with desired spices (ie. salt, pepper, smoked paprika, etc.)
• 1-15 ounce can black beans (drained and rinsed)
• 3 cups fresh spinach
• 3 cups fresh or frozen broccoli 
• 3 tablespoon hemp seeds
• Optional hot sauce or salsa
• Makes 3 servings, each serving contains 453 calories, 38 g protein, 20 g carb, 17.8 g fat. To increase your calories and/or protein add a slice of Ezekiel toast with 2 T. powdered peanut butter mixed with water for a total of 130 calories and 11 grams protein or half an avocado for an additional 160 calories and 2 grams protein.

Recipe Directions

1.  Crumble tofu and add in desired spices (salt, pepper, nutritional yeast, etc)
2. Add to a large skillet and saute for 10 minutes until cooked through.  Add broth or oil to prevent sticking to the pan. 
3. Add in beans and broccoli and cook for another 5-10 minutes until broccoli is tender. 
4. Add the spinach and cook for a few more minutes until the spinach is wilted.  
5. Remove from heat and divide into 3 storage containers.  Top each container with 1 T. hemp seeds and refrigerate until ready to use.  
6. When ready to eat, heat in the microwave or stove top for a few minutes.  Serve topped with avocado, hot sauce and with a few pieces of whole grain or sourdough toast. 
7. Feel free to use any veggies you like in place of the spinach, bell peppers and onions. For an eggy flavor you can season with black salt at the end.

Peanut Butter Chia Pudding

• 3 servings plant-based protein powder 
• 3 cups unsweetened soy or pea milk 
• 6 tablespoons peanut butter 
• 6 tablespoons chia seeds
• 3 apples, diced
• Topping ideas – granola, nuts, seeds, fruit, vegan yogurt
• Makes 1 serving, each serving contains 580 calories, 38.6 g protein, 31.7 g carb, 28.3 g fat

Recipe Directions

1.  Add all of the ingredients to a blender except the apples.  Blend until smooth and divide mixture into 3 glass jars or bowls.  Store in the refrigerator until ready to use.
2. When ready to eat, top with diced apple and other desired toppings.  If the mixture is too thick, feel free to add additional milk until desired consistency.

Vegan Protein Yogurt Bowl

• 1/2 cup Vegan High Protein Greek Yogurt
• 1 scoop plant-based protein powder
• 1 banana
• 1 cup blueberries (fresh or frozen)
• 2 T pumpkin seeds
• Optional toppings – fresh fruit, hemp seeds, peanut butter, granola, cereal, nuts
• Makes 1 serving. Contains 445 calories, 36.4 g protein, 49.4 g carbohydrate, 9 g fat.

Recipe directions

1. Combine the yogurt and protein powder in a bowl.  Stir to form a pudding like consistency.  You may need to add a few tablespoons of water or milk to thin the mixture out.  If not eating right away, top mixture with the berries and store in the refrigerator until ready to eat.  
2. To serve, top with banana, pumpkin seeds and any other desired toppings.  Add in milk or water to thin out to desired consistency.

Lunch Recipes

Lentil and Quinoa Salad

• 3 cups cooked lentils 
• 1.5 cups cooked quinoa 
• 6 cup mixed veggies (spinach, salad greens, cucumbers)
• ⅓ cup tahini dressing
• This makes 3 servings. Each serving contains 525 calories, 29.4 g protein, 64.5 g carb, and 10 g fat.

Recipe directions

1.  Make the tahini dressing according to recipe instructions. 
2. Add 2 tablespoons of dressing to 3 separate containers.  Top each container with 1 cup cooked lentils, ½ cup cooked quinoa and 2 cups veggies.  Cover and place in the fridge until ready to use.  

Vegan “Chicken” Salad with Chickpeas

• 1-15 ounce can chickpeas
• 1.5 cups vegan chicken strips, diced
• 3 cups Spinach
• 1 cucumber, diced
• 1 tomato, diced
• ¾ cup Vegan yogurt
• ⅓ cup tahini dressing
• 6 Sprouted tortillas (Recommend Ezekiel brand)
• Makes 3 servings, each serving contains 551 calories, 33.7 g protein, 60 g carb, and 14.5 g fat.

Recipe directions

1.  Place the chickpeas in a large bowl and partially mash.  Add in the vegan chicken, yogurt to combine.  Season to taste with salt, pepper, garlic powder, etc.  
2. To store for later, divide chickpea mix between 3 containers and top each with the spinach, cucumber, and tomato.  Cover and place in the refrigerator until ready to eat.  
3. To serve, combine the mixture and divide between 2 tortillas, top with tahini dressing. 

Tempeh and Edamame Rice Bowl

• 1/2 block tempeh (105 g), diced
• 1/2 cup edamame
• 1 cup cooked quinoa 
• 2 cups chopped kale
• 1 cup diced carrots
• Tahini dressing and/or soy sauce
• Seasoning for tempeh – garlic powder, onion powder, smoked paprika (etc.)
• Makes 1 serving. Each serving contains 560 calories, 42 g protein, 49 g carb, 14 g fat (nutritional analysis does not include optional toppings).

Recipe directions

1.  Marinate tempeh in a small amount of soy sauce, garlic powder, onion powder and smoked paprika for about an hour. 
2. Add the tempeh to a skillet and saute until brown and cooked through.  You can also air fry the tempeh at 375 F for about 10-15 minutes.  
3. Once the tempeh is browned, to the skillet add the edamame, kale and carrots.  Cook until the kale is soft.
4. Serve mixture over quinoa and season with soy sauce, tahini dressing and/or hot sauce.

Dinner Recipes

Vegan Protein Pasta with Seitan

• 3 servings protein pasta (about 6 ounces dry pasta)
• 1.5 cups seitan (diced or crumbled)
• 3 cups Marinara sauce
• 6 cups spinach
• Nutritional yeast, vegan parmesan
• Makes 3 servings. Each serving contains 454 calories, 48.8 g protein, 36 g carb, and 10 g fat. To increase calories, serve with sourdough toast. Nutritional analysis does not include optional nutritional yeast or vegan parmesam.

Recipe directions

1.  Cook pasta according to label instructions.
2. Gently heat the seitan in a pot for a few minutes.  Add in the marinara sauce and bring to a simmer.  Turn heat to low, add in spinach and cover until the spinach is wilted.  Add in the pasta.  Divide the mixture between 3 storage containers and store in the fridge until ready to use.  
3. Reheat in the microwave or on the stove and serve with nutritional yeast and/or vegan parmesan.  

Stir-fried Tofu with Broccoli and Rice

• 1 block extra firm high protein tofu (marinated and cooked)
• 1.5 cups edamame 
• 3 cups cooked quinoa 
• 2 cloves garlic, minced
• 3 cups broccoli, chopped (fresh or frozen)
• 1 red bell pepper, diced
• 2 large carrots, diced
• Soy sauce or coconut aminos
• Makes 3 servings, each serving contains 609 calories, 45.5 g protein, 46.8 g carb, 20 g fat.

Recipe directions

1.  Add a small amount of olive oil or veggie broth to a skillet and saute the garlic for a few minutes.  Add in the broccoli, pepper and carrots.  Cover, and cook for about 5-10 minutes until broccoli is tender.  
2. Divide quinoa, tofu, edamame and veggies between 3 storage containers.  Refrigerate until ready to use.  
3. To serve, gently reheat on the stove or in the microwave for a few minutes.  Serve with soy sauce or coconut aminos. 

Lentil and Sweet Potato Stew

• 1 cup cooked lentils
• 1 medium sweet potato, diced
• 2 cups vegetable broth
• 2 cups kale, finely chopped
• Garlic, curry powder for seasoning
• Makes 1 serving, each serving contains 367 calories, 22 g protein, 51 g carb, and 2.2 g fat. To increase calories and protein, serve with bread, add tofu or seitan, or top with a few tablespoons of nutritional yeast or vegan parmesan.

Recipe directions

1. To a sauce pot, add the sweet potato, garlic, curry powder (or any other seasonings) and broth and bring to a boil.  Lower heat to a simmer and cook for about 10 minutes or until the potato is tender.  
2. Mix in the lentils, kale and cover.  Cook for about 5 minutes or until kale is tender.  
3. Enjoy right away or place in a storage container for later.  

Snack Ideas:

• Edamame
• Hummus and veggie sticks
• Protein smoothie with plant-based protein powder
• Roasted chickpeas
• Almond butter on whole grain crackers, apples or on whole grain toast
• Protein bar
• Vegan Greek Yogurt topped with fruit or cereal. Add in PB powder or protein powder for extra protein.

Total macros for each day (without additions or snacks):

• Monday, Wednesday, and Friday
  • Calories: 1432
  • Protein: 116.2 g
  • Carbohydrate: 120.5 g
  • Fat: 37.8 g
• Tuesday, Thursday, and Saturday
  • Calories: 1740
  • Protein: 117.8 g
  • Carbohydrate: 138.5 g
  • Fat: 62.8 g
• Sunday
  • Calories: 1372
  • Protein: 100.4 g
  • Carbohydrate: 149.4 g
  • Fat: 25.2 g

Grocery List for the Week

Produce Aisle

• Spinach 12 cups
• 3 apples
• 1 avocado
• 1 head garlic
• 1 sweet potato
• 1 small onion
• Blueberries 1 cup (can sub frozen blueberries if necessary)
• 1 banana
• 1 lemon
• Salad greens 6 cups
• 2 cucumbers 
• 1 Tomato
• 1 bunch kale
• 2 carrots
• 1 Red Bell Pepper

Cooler Section

• 2 blocks extra firm tofu
• 1-8 ounce block tempeh
• Unsweetened soy or pea milk 3 c. 
• Seitan ½ cup 
• 1 container vegan Greek yogurt unsweetened
• 6 Sprouted tortillas (Recommend Ezekiel brand)

Freezer Aisle

• Broccoli 6 cups
• Shelled Edamame 2 cups
• Vegan chicken strips 1.5 cups

Pantry items (middle aisles)

• 1-15 ounce can black beans
• 1-15 ounce can chickpeas
• Hemp seeds 3 T.
• Protein powder 3 servings
• Peanut butter 6 T.
• Chia seeds 6 T. 
• Ezekiel bread 6 slices
• 1 box High protein pasta (made with lentils or chickpeas)
• 1 Large jar Pasta sauce (4 cups)
• Quinoa (enough for 5.5 cups cooked)
• Soy sauce or coconut aminos for stir-fry
• Veggie broth 1 cup
• 3-15 ounce cans cooked lentils
• Curry powder 
• Pumpkin seeds 2 T. 
• Tahini
• Maple syrup
• Nutritional yeast

Weekly Meal Prep Plan:

Prep Time: 2 hours

Tips for meal prepping:

• Marinate the tofu and tempeh the day before to enhance the flavor
• Feel free to cook your own beans and lentils instead of buying them already cooked and in the can. You can cook a big batch and freeze the leftovers.
• While the quinoa and rice are cooking you can cut veggies, prepare the tahini dressing and make the chia pudding and yogurt bowl.
• The tahini dressing will be used in the lentil quinoa salad and vegan chicken salad, feel free double the recipe and use it as a topping to any of the other recipes for the week.
• 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

Meal Prep Day:

• Marinate the tofu and tempeh the day before or for at least an hour before cooking. This will save time and enhance the flavor of the tofu and tempeh.
• Bake or air fry the tofu or tempeh
• Make your grains and lentils and beans (if using dried instead of canned)
  • Cook quinoa, pasta and brown rice according to package directions
• While the grains, tofu, and tempeh and are cooking, make your chia pudding, yogurt bowl and tahini dressing
• Cook your broccoli for the edamame rice bowls and tofu stir-fry by steaming it on the stove top or in the microwave.
• Prepare the tofu breakfast bowls. Divide the mixture between 3 containers and place in the fridge. At this point you should have all of your breakfasts prepped.
• Prepare and portion your lunch recipes.
• Make the Lentil Stew.
• While the sweet potato cooks for the lentil stew, make the sauce for the seitan pasta recipe.
• Finish making the lentil stew and seitan pasta recipes.
• Make the Tofu-Stir Fry recipe.
• Portion all dinner recipes and store until ready to use.

Monday – Friday:

• Each morning, grab a container of the breakfast option for the day. You can gently heat the tofu breakfast bowl in a pan on the stove and serve with avocado, hot sauce, toast or serve in a wrap.
• Breakfast additions to increase the protein: Vegan Greek Yogurt, protein shake or smoothie, peanut butter powder mixed with water or regular peanut butter
• Lunch recipes can be served hot or cold.

Tips for Variety:

• Switch up the veggies in your wraps and bowls to keep things interesting.
• Experiment with different marinades and seasonings for the tofu and tempeh.
• Add variety to your snacks by incorporating different fruits, nuts, and seeds throughout the week.
• Consider doubling the recipes if other family members will be eating the same as you and/or freezing portions for future weeks to save time on meal prep.

Closing Remarks

And there you have it—one week of high-protein, vegan meals prepped and ready to go! By taking the time to plan ahead, you’ll not only fuel your body with the nutrients it needs, but also save time and reduce stress throughout the week. I hope this guide makes your meal prep easier and helps you stay on track with your health goals.

If you have any questions about the recipes, need tips for adjusting the meals to fit your preferences, or have requests for future meal plans, I’d love to hear from you! Drop a comment below, and let’s chat. Your feedback helps me create content that serves you better,

Have a great week!