Looking to incorporate more plant-based meals while also prioritizing protein? You’ve come to the right place. I’ve assembled the ultimate guide to high protein plant-based meal prep with recipes, tips and ideas to customize your own meals based on your preferences.
Whether you’re a vegan, vegetarian, or looking to add a meatless Monday to your week – eating a more plant-forward diet offers many health benefits. Plant-based meals are typically higher in fruits, vegetables and fiber – all of which can lower risk for chronic diseases.
Consuming a higher protein diet while eating more plant-based meals? That can be tricky at first, as plant-based protein sources typically contain less protein and have a lower biological value as compared to animal protein sources.
However, it gets easier with more awareness of the protein content in plant-based food sources as well as how to build a higher protein plant-based meal. Let’s discuss!
Benefits of High Protein PLant-Based Meal Prep
Having a meal prep plan in place sets you up for success for the week – you might find yourself opting for less convenience foods and more healthy, home-cooked meals.
It can save you time on hectic days, and eliminate the need to spend money for convenience.
Plant-based meals are on the rise! There’s a reason a “meatless Monday” is often encouraged. Combined with a higher protein diet, both can help with weight management, positive changes in body composition, improved “gut health” and lower risk of certain chronic diseases.
How Much Protein Should I have Per Meal?
The recommended daily allowance for protein is 0.8 grams per kilogram – but this is the minimum amount needed to preserve lean muscle mass.
For active, healthy adults this is often too low – and consuming a higher protein diet has been associated with improved weight management and positive changes in body composition. Therefore, I typically recommend 1.2-1.7 g/kg/day (with the max of 2g/kg/day) – which is 80-115 grams for a 150 lb. person.
There is some debate on how much protein you should consume at each meal, but most research has found the “ideal” amount is 20-30 grams. Further, distributing protein evenly throughout the day may be a more practical way for adults to achieve a higher total protein intake.
So, if your goal is 120 grams of protein a day – you can see how it might be difficult to reach if meals have less than 20 grams of protein per serving.
Higher Protein Plant-Based Food Sources
It’s all about awareness when it comes to successful high protein, plant-based meal prep. Below is a table with the amount of protein per serving for high protein plant-based food sources. With knowledge of these foods, and the correct serving size, it can make the prioritization of protein much easier.
Nutritional yeast is a versatile ingredient that can be used to thicken soups, stews, sprinkle on food, and in sauces. I love to just use it with a marinade for my vegetables. It has a parmesan-like flavor and provides 5 grams of protein in just a small serving!
This post does contain Amazon affiliate links. At no additional cost to you, I receive a small compensation if a purchase is made. I only promote products I use and love!
When Is the Best Time to Meal Prep?
The best time to meal prep is the time that works for you! Pick a day that makes sense in your routine and lifestyle whether it be on Sunday or a couple days a week for a shorter amount of time.
If you’re short on time, or get tired of eating the same meals multiple days in a row – scroll to see my suggestions on component cooking.
Easy Plant-Based Meal Prep Recipes to Try
It’s interesting to me that it is actually very hard to find plant-based recipes with at least 20 grams of protein!
Here are a few super simple meals to try with at least 20 grams of protein per serving that store well in the fridge for future meals. These recipes are great for inspiration to customize your own high protein plant-based meals based on your preferences.
More recipes listed below under component cooking!
Creamy Carrot and Parsnip Soup (Life Around the Table): A vegan-friendly soup with 38 grams of protein per serving! It’s made with hearty root vegetables, cannellini beans, and a spicy harissa paste with lime juice.
Impossible Meatloaf (Earth to Veg): This is a classic meatloaf, with one twist: it’s made with Impossible Burger Meat. High in plant-based protein and perfect for a hearty dinner.
Slow Cooker Lentil Sweet Potato Chili (Delightful Adventures): There’s nothing easier than the simplicity of a one-pot meal. This recipe makes A LOT and can be cooked in the slow cooker for a low-maintenance meal prep recipe.
Basil Quinoa Meatballs (Spa Bettie): Delicious and flavorful meatballs, soft in the middle with a crispy outside. Refrigerate for 3-4 days and serve with pasta or as a meatball sandwich!
Chickpea Walnut Vegan Bolognese (Veggie Inspired): Simple to make with most pantry ingredients, and packed with 20 grams of protein from the chickpeas and walnuts. The sauce should be stored separately from the pasta- but you could easily make the sauce in advance and serve over fresh noodles on the day of.
Easy Vegan Orange Chicken (Zardy Plants): This sticky and delicious vegan orange chicken uses tofu and is incredibly easy to make. In under 25 minutes you can have a super delicious lunch or dinner when paired with some rice to soak up all that delicious sauce!
High Protein Quinoa and Lentils (Cooking for Peanuts): With the combination of two powerhouse ingredients, lentils and quinoa, this recipe is packed with protein and fiber! It’s a quick and easy one-pot meal that makes great leftovers.
For more recipes, check out these 35+ High Protein Plant-Based Meals or read 120 Grams of Protein Vegetarian Meal Plan.
Component Cooking
As someone who just can’t eat the same dinner two nights in a row, I love this idea of component cooking.
By cooking different components in advance, it eliminates some of the prep work while allowing a bit more freedom on how or when to use the ingredients. You can mix and match different grains, sauces, vegetables, protein – the sky is the limit.
This approach can work with meals like power bowls, salads, soups, and stir-fries, as long as you pay attention to those plant-based protein sources!
Grains
All of these options are easy to prepare in bulk and can be refrigerated or frozen for future meals. You could cook 2-3 options at one time and save yourself some dishes on a busy weeknight.
Pre-Chop Fruits and Vegetables
Get yourself a vegetable chopper and dice all your veggies for the week, like this Full Star Vegetable Chopper and Spiralizer. Store in separate contains in the fridge and it makes throwing together a veggie-packed meal so much easier!
Protein Sources
Another convenient advantage to plant-based meals is that many protein sources don’t necessarily have to be prepped in advance. Black beans can be drained and rinsed, edamame often comes frozen, nuts and seeds can just be added on top of a dish.
However, here are some ideas you can prep in advance:
Sauces
Here is where the variety and versatility comes in. Looking for some delicious flavor to add to your meal? It’s all about the tasty sauce. Below are some ideas with recipes to try.
Component Cooking Recipe Ideas
Chickpea Recipes
Vegan Sticky Cashew Chickpeas (Avocado Skillet): A vegan take on cashew chicken. Prep the rice in advance, chop the broccoli and bell peppers, and prepare the sauce in advance.
Eat More Veggies Autumn Harvest Bowl (Summer Yule): Roasted veggies, chickpeas and a creamy tahini sauce. Pre-chop the vegetables and make the sauce a few days before assembling.
Seitan Recipes
Vegan Steak (Zardy Plants): Tender, flavorful, and protein-packed, this Vegan Steak is easy to make and absolutely delicious. This recipe comes together in just 30 minutes and only requires a few ingredients and some spices to make a super juicy and simple seitan steak. Prep these steaks in advance and then grill them on a busy weeknight.
Homemade Seitan Stir Fry (Plant Based RD): For this recipe, you can make the homemade seitan without cooking it and store in the fridge for up to 4 days (or freeze!). You could also pre-chop the veggies in advance.
Tofu Recipes
High Protein Vegan Salad (Running on Real Food): Just prep the tempeh and tofu in advance – you could even steam the broccoli and prepare the dressing. Throw on a bed of salad and you’ve got a delicious, high protein meal.
Asian Tofu Buddha Bowl (Naturallie Plant Based): The tofu is cooked until crispy and combined with protein-packed edamame with a creamy sesame ginger dressing.
Vegan Crispy Baked Buffalo Tofu (Avocado Skillet): Drain, press and cube the tofu – which eliminates a lot of the work on the day of! You can also let tofu drain in the fridge overnight. Chop the broccoli and make the buffalo sauce for a super easy, throw together meal on a busy weeknight.
Tofu Gnocchi with Creamy Sundried Tomato Sauce (Naturallie Plant Based): Soft and fluffy gnocchi but it’s tofu! Served with a creamy tomato-based sauce.
Recipes with Lentils
High Protein Lentil Bolognese (Power Hungry): Make this delicious, high protein sauce on your meal prep day and serve with a higher protein or fiber noodle.
High Protein Vegan Lentil and Bean Salad (Hurry the Food Up): Inspiring you to make a large batch of lentils to keep on hand for easy meals like this!
Meal Prep Storage Guidelines
To prevent foodborne illness, most already prepared meals should be consumed with 4 days of cooking them. This goes for the cooked ingredients for component cooking as well. Therefore, if you know you will be eating a certain meal or component later in the week- it is best to freeze it and then reheat it!
Pre-chopped vegetables and fruits can be stored for a longer period of time.
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Enjoy!
I hope you enjoyed this guide on how to prioritize protein while following a more plant-based diet! This post is inspiration for me as well, as I am trying to incorporate more meatless meals into my life (much to my husband’s dismay).
I will be trying to incorporate cooking some different components on Sundays, and I am excited to try some of these recipes! Which recipe are you most excited to try?
