Meal prep doesn’t need to be boring or bland, so we are here to provide you with some high protein vegan meal prep ideas to keep things interesting! Whether you are completely vegan looking to enhance performance or simply looking to incorporate more plant-based foods into your diet, these are really simple recipes that can easily be batch cooked to get you ready for the whole week.
From delicious overnight oats to spicy lunches and refreshing evening meals, you’ll be spoilt for choice. Each of these recipes makes four portions, but feel free to double or halve depending on how many meals you would like. So, get ready to be inspired by our high protein vegan meal prep ideas!
Carrot Cake Overnight Oats
For fans of delicious carrot cake, this is a breakfast that will get you out of bed in the morning! The perfect way to kickstart your meal prep.
Ingredients:
- 200g rolled oats
- 3 medium carrots, grated
- 2 teaspoons cinnamon
- 1 teaspoon ground ginger
- 2 tablespoons chia seeds
- 2 tablespoons of raisins
- 400ml plant milk (we like oat)
Method:
- This recipe is super simple, as all you need to do is combine all of the ingredients in a large mixing bowl, mix it really well with a spatula and then divide into 4 containers. Sprinkle some more cinnamon on top to finish it off.
- Place in the fridge overnight and enjoy!
Maple and Sriracha Tofu with Brown Rice
When it comes to spicy and sticky dishes, you really can’t beat this amazing maple and sriracha tofu recipe.
Ingredients:
For the tofu:
- 600g extra firm tofu, cut into squares
- 2 cloves garlic, finely chopped
- 2 tablespoons soy sauce
- 2 tablespoons maple syrup
For the rice:
- 300g brown rice
- 1 teaspoon garlic powder
- 1 teaspoon chilli powder
For the garnish:
- Bunch of spring onions
- 3 carrots
- ½ a cucumber
- 1 lime
- Salt
- Sriracha sauce
Method:
- Start this recipe by preheating your oven to 200 degrees celsius and boil your kettle.
- In a bowl, combine your tofu with the garlic, soy sauce and maple syrup. Allow to marinade in the fridge whilst the oven gets to temperature.
- Add to a baking tray drizzled with sesame oil and bake for 30 minutes (flipping halfway through).
- Then, rinse your rice well and add to a saucepan with 600ml of boiling water. Add the garlic powder and chilli powder and cook on a medium heat with the lid on for 25-30 mins.
- Now your tofu and rice is cooking, you can get working on the garnish. Finely chop your spring onions, carrots and cucumber, then add to a bowl with the juice and zest of the lime and a good pinch of salt. This will pickle the veg slightly, giving it a delicious flavour.
- Once everything is cooked, add your rice and tofu to your containers. As you will be reheating the tofu and rice but won’t want the salad reheating, add that to a separate container so it can be added to the main meal at the last minute. This is such a delicious and refreshing meal that you will certainly look forward to!
Satay Noodles
Nutty and delicious high protein vegan noodles in less than 15 minutes? Yes please!
Ingredients:
- 3 mixed peppers, chopped
- 1 white onion, chopped
- 4 carrots, cut into small batons
- 1 tablespoon sesame oil
- A thumb sized piece of ginger, grated
- 3 cloves of garlic, grated
- 1 fresh red chilli, finely chopped
- 1 tablespoon soy sauce
- 2 tablespoons peanut butter
- 400ml tin of coconut milk
- 4 portions vegan noodles of your choice (rice noodles, udon noodles, soba noodles)
- Spring onions
- 100g peanuts
Method:
- Preheat a large saucepan with your sesame oil and add the peppers, onions and carrots. Cook for around 5-8 minutes until they start to soften slightly.
- Add the grated ginger and garlic, cook for around a minute and then add the chillies and soy sauce.
- Add the peanut butter with a very small splash of water and stir well to combine with the veggies and spices.
- Gradually add the coconut milk, stirring well each time it is added. Once the whole tin has been added, increase the heat slightly to thicken the sauce.
- Meanwhile, cook the noodles according to the instructions on the packet.
- Add your cooked noodles to the pan and stir well to combine everything.
- Chop your spring onions (and an extra chilli if you like more spice) and crush the peanuts.
- Place your noodles in containers with the spring onions and crushed peanuts for such a delicious meal!
Final Thoughts
Eating healthy and nutritious food throughout the week can be challenging, but if you make the time to plan and cook your meals in advance it will be so much easier! Plus, you don’t have to compromise on flavour at all with these recipes. Considering using a vegan meal prep company alongside your own meal prep could take the pressure off slightly, such as ordering just your lunches so you can fuel your body throughout the day without the pressure of pre-making potentially 5 breakfasts, lunches and evening meals all in one go. Or, for some recipes, you could bulk make them (we’re talking 10 portions or so) and then freeze them so you have plenty of healthy, high-protein meals on hand for the coming weeks!
Try a few different recipes and you will soon find what works the best for you. Take a few hours out of your week to plan and prep your food and you will certainly reap the benefits! We also have plenty more nutrition tips for you to explore.