easy vegan high protein meal prep

 Here are some easy vegan high-protein meal prep ideas that you can prepare in advance to fuel your week:

1. Quinoa & Chickpea Salad

Ingredients:

1 cup quinoa (uncooked)

1 can chickpeas, drained and rinsed

1 cucumber, diced

1 bell pepper, diced

1/4 cup fresh parsley, chopped

Lemon juice, olive oil, salt, and pepper for dressing

Instructions:

1. Cook the quinoa according to package instructions.

2. Toss cooked quinoa with chickpeas, cucumber, bell pepper, and parsley.

3. Drizzle with olive oil and lemon juice, then season with salt and pepper.

4. Store in meal prep containers for the week.

Protein: ~15g per serving.

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2. Lentil and Sweet Potato Stew

Ingredients:

1 cup lentils

1 large sweet potato, cubed

1 onion, diced

2 garlic cloves, minced

1 can diced tomatoes

4 cups vegetable broth

Salt, pepper, and spices (cumin, paprika, turmeric)

Instructions:

1. In a large pot, sauté the onion and garlic until fragrant.

2. Add the sweet potato cubes and spices, cooking for 5 minutes.

3. Add the lentils, diced tomatoes, and vegetable broth. Bring to a boil.

4. Lower the heat and simmer for 30-40 minutes until lentils and sweet potatoes are tender.

5. Divide into meal prep containers and refrigerate.

Protein: ~18g per serving.

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3. Tofu Stir-Fry with Broccoli and Rice

Ingredients:

1 block firm tofu, pressed and cubed

2 cups broccoli florets

1 cup cooked brown rice

2 tbsp soy sauce

1 tbsp sesame oil

1 tbsp peanut butter (optional)

1 tbsp sriracha (optional)

Instructions:

1. Press tofu to remove excess water, then cube it.

2. Sauté tofu in sesame oil until crispy and golden brown.

3. In the same pan, stir-fry broccoli until tender.

4. Mix the soy sauce, peanut butter, and sriracha (if using) to make a sauce.

5. Combine tofu, broccoli, and rice in meal prep containers, then drizzle with the sauce.

Protein: ~20g per serving.

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4. Tempeh & Roasted Veggie Bowls

Ingredients:

1 block tempeh, cubed

1 zucchini, chopped

1 bell pepper, chopped

1/2 red onion, chopped

1 tbsp olive oil

Salt, pepper, and spices (oregano, paprika)

Instructions:

1. Preheat oven to 400°F (200°C).

2. Toss the tempeh and veggies with olive oil and spices, then spread them on a baking sheet.

3. Roast for 20-25 minutes until golden brown.

4. Divide roasted tempeh and veggies into meal prep containers.

Protein: ~22g per serving.

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5. Black Bean & Avocado Wraps

Ingredients:

1 can black beans, drained and rinsed

1 avocado, sliced

1/4 cup salsa

4 whole wheat tortillas

1/2 cup spinach or lettuce

Instructions:

1. Warm tortillas in a pan or microwave.

2. Mash the black beans lightly with a fork and spread onto the tortillas.

3. Top with avocado slices, salsa, and spinach/lettuce.

4. Roll up the wraps and cut in half. Store in meal prep containers.

Protein: ~15g per wrap.

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6. Vegan Buddha Bowls

Ingredients:

1 cup cooked quinoa

1/2 cup roasted chickpeas (or canned chickpeas, roasted)

1/2 cup shredded carrots

1/2 avocado, sliced

2 tbsp tahini

Lemon juice, salt, and pepper

Instructions:

1. Prepare quinoa and roasted chickpeas (or roast chickpeas with olive oil and spices at 400°F for 20-25 minutes).

2. Assemble the bowls with quinoa, chickpeas, shredded carrots, and avocado.

3. Drizzle with tahini, lemon juice, and season with salt and pepper.

Protein: ~20g per serving.

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7. Chia Pudding with Hemp Seeds

Ingredients:

1/4 cup chia seeds

1 cup almond milk (or plant-based milk)

1 tbsp hemp seeds

1 tbsp maple syrup (optional)

1/2 tsp vanilla extract

Instructions:

1. Mix chia seeds, almond milk, hemp seeds, maple syrup, and vanilla in a jar.

2. Stir well and refrigerate overnight.

3. In the morning, stir again and enjoy!

Protein: ~12g per serving.

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8. Edamame & Avocado Protein Bowl

Ingredients:

1 cup edamame (cooked)

1 avocado, diced

1/4 cup cherry tomatoes, halved

1 tbsp sesame oil

Soy sauce or tamari for drizzling

Instructions:

1. Cook edamame according to package instructions.

2. Toss cooked edamame, avocado, and tomatoes together.

3. Drizzle with sesame oil and soy sauce.

Protein: ~18g per serving.

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These high-protein vegan meal prep ideas are perfect for athletes and anyone needing to fuel their body with nutrient-dense meals. Prepare them in advance for easy and convenient meals throughout the week!