High Protein Vegan Meal Prep Ideas

Many people claim it's challenging to get enough protein on a vegan diet, but that's not entirely true. With some planning and the right ingredients, eating a plant-based diet can be easy and delicious. Protein matters whether you're aiming to build muscle, keep your energy up, or shed a few pounds. This guide is all about simple, high-protein vegan meal prep ideas that taste good and last all week long.

Protein helps build and repair muscle, keeps blood sugar steady, and helps you stay full longer. Most individuals think of meat, fish, or dairy when they hear 'protein,' but those aren’t the only sources. There are numerous plant-based foods, such as grains, beans, and nuts, that can provide your body with all the essential amino acids it needs.

Some top vegan protein sources include:

• Tofu and tempeh
• Lentils and chickpeas
• Quinoa and buckwheat
• Hemp seeds, chia seeds, and flaxseeds
• Edamame
• Seitan
• Nutritional yeast
• Vegan protein powders

If you want to pack more protein into a vegan meal, the trick is knowing how to mix things up. Typically, this involves combining grains with legumes. You'll end up with a way more filling and protein-rich plate when these ingredients are together.

High-Protein Vegan Meal Prep: Tips for Success

1. Batch-cook your proteins Make a big batch of lentils, beans, or tofu at the start of the week. So when you're hungry, meals will be ready in minutes.
2. Store smart. Keep everything in airtight containers, either separated into individual portions or keeping ingredients like grains, proteins, and sauces apart so you can mix and match as needed.
3. Switch things up. Don't let your taste buds get bored. Try new seasonings or swap in different veggies, grains, or dressings every few days for a little variety.
4. Build balanced meals. Aim for each meal to have:

• 15-25g protein
• Plenty of colorful veggies
• Some healthy fats: avocado, nuts, or tahini
• A complex carb like quinoa, sweet potato, or brown rice for lasting energy
  

Breakfast

Overnight Oats with Protein Powder Protein: ~18 grams per serving, varies based on protein powder and toppings 

• 1 ½ cups Old-Fashioned Rolled Oats
• 2 tablespoons Chia Seeds - black or white
• 2 scoops of Protein Powder 
• 2 cups Almond Milk
• 2 tablespoons Maple Syrup
• 1 teaspoon Vanilla Extract
• 1 teaspoon Cinnamon

Meal Prep Tip: Mix in jars or containers and store in the fridge for up to 4-5 days. Add in a little peanut butter, dairy-free yogurt, fresh berries, or nuts when ready to eat. These are great as a quick grab-and-go breakfast.

Lunch 

Zucchini Lasagna Protein: ~42 grams

Main Ingredients

• Zucchini
• Extra-firm or super-firm tofu (14–16 oz, pressed and drained)
• 24 oz Marinara sauce (jar)
• Cooked or canned lentils (15 oz can or 1½ cups cooked)
• 2 cups chopped baby spinach
• 3 tablespoons tamari or soy sauce (preferably low-sodium)
• 2 tablespoons nutritional yeast
• ½ teaspoon garlic powder

For the Vegan Ricotta

• Raw cashews (1½ cups, soaked in hot water for 15 minutes or overnight in the fridge)
• Apple cider vinegar (1 tablespoon)
• Nutritional yeast (2 tablespoons)
• Onion powder (½ teaspoon)
• Garlic (1 clove)
• Salt and freshly ground black pepper (to taste)
• Chopped parsley (⅓ cup, optional)

Dinner

Veggie Protein Chili Protein: ~25 grams

• 1 tbsp olive oil
• ½ onion
• ½ red chilli
• 1 garlic clove
• 1 small sweet potato
• ½ tsp cumin
• ½ tsp paprika
• ½ tsp cayenne pepper
• ½ tsp cinnamon
• 400g of mixed beans
• 400g can of chopped tomatoes
• 1 lime
• Cauliflower rice

Snacks

1. Chia seed pudding
2. A handful of nuts or seeds
3. Peanut butter with fruit
4. Homemade protein bites
5. Lentil dip with vegetables
6. Unsweetened dairy-free yogurt topped with nuts and berries

    

   

If you're short on time or don’t prefer batch cooking, Ideal Nutrition makes things easy. Our chefs put together fresh, high-protein vegan meals that are ready to eat with no prep needed. Some of our most popular vegan, protein-packed options include:

• Vegan High Protein Lentils (22 grams of protein)
• Vegan Bean Stew (10 grams of protein)
• Vegan Coconut Rice Bowl (7 grams of protein)

Is Plant-Protein Incomplete?

On average, vegetarians and vegans consume approximately 70% more protein than they need each day, which typically adds up to over 70 grams. Not only will you get enough protein, but the variety of foods consumed, such as legumes and grains, will contain all of the essential amino acids one needs. Following a vegan diet comes with its benefits, including better nutrition, easier weight loss, and a lower risk of various health problems.

When you eliminate a major food group, you lose a significant source of essential nutrients. That means some crucial nutrients can become much harder to obtain in sufficient amounts. For example, omega-3 fats, such as those found in salmon, tuna, and trout, would be replaced with chia seeds, flaxseeds, hemp seeds, walnuts, and canola oil.

Conclusion

You don’t have to consume animal products to meet your protein target. As long as you plan smartly with meals full of wholesome ingredients, you will not fail. 100% vegan foods, such as lentils, tofu, tempeh, and quinoa, are all packed with protein and perfect for building meals so that you can stay satisfied throughout the week. If meal prep isn't for you, Ideal Nutrition's vegan meals are a super convenient backup that are ready in minutes, loaded with plant-based protein, and taste great.