Want an easy, no-fuss way to meal prep vegan meals that are packed with plant-based protein and that meet all your nutritional needs without supplements? Look no further! In this article, I am going to show you how you can meal prep for the whole week in 1 hour and still hit your goal of 120 grams of plant protein a day, with all the necessary vitamins and minerals your body needs. Plus, these meals are all naturally nutrient-dense, requiring no protein powders or supplements. Let’s dive in!
Why Vegan Meal Prep is Important
Meal prepping is a game-changer for anyone who wants to eat healthy and maintain a balanced diet. It saves you time during the week, helps you stick to your fitness goals, and ensures you’re getting the right nutrients. Here’s what you can expect from this vegan meal prep:
- High Protein: Each meal contains 120g of plant-based protein per day, supporting muscle building and fat loss.
- Micronutrient-Rich: You’ll hit all your essential vitamins and minerals, even the ones commonly thought to be difficult to get on a vegan diet like calcium, iron, and B12.
- Time-Efficient: This entire week’s worth of meals can be prepped in just 1 hour, so you can get in and out of the kitchen quickly.
- 2000 Calories: These meals are designed to provide a daily intake of around 2000 calories, but you can easily adjust the portions to suit your specific calorie needs.
If you’re ready to get started, keep reading to see the step-by-step breakdown of the recipes and the grocery list. You can also download the full meal plan and shopping list by clicking the first link in the description!
1. Breakfast: Berry & Cream Overnight Oats
Start your day off right with berry and cream overnight oats. These oats are protein-packed, filled with healthy fats, and a great source of fiber to keep you full throughout the morning.
Ingredients:
- 40g rolled oats
- 112g Kite Hill Greek-style yogurt (or any high-protein plant-based yogurt)
- 20g maple syrup
- 3g ground cinnamon
- 100g frozen berries (blueberries, strawberries, or mixed berries)
- 20g hemp seeds
- 16g sunflower seeds
- 180ml unsweetened soy milk
Instructions:
- Prepare Containers: Line up seven containers and add 40g of oats and 112g of yogurt to each.
- Add Ingredients: To each container, add 20g maple syrup, 3g ground cinnamon, 100g frozen berries, 20g hemp seeds, and 16g sunflower seeds.
- Top with Milk: Pour 180ml unsweetened soy milk into each container.
- Store: Stir the ingredients, cover, and store them in the fridge. These oats will be ready to grab each morning!
Tip: Add the soy milk in the morning to make the oats fresher. You can also heat them up in the microwave if you prefer warm oats.
2. Lunch: Greek-Style Lentil Pasta Salad
This Greek-style lentil pasta salad is light yet packed with plant protein and fiber. It’s a great meal for keeping you energized throughout the day, and the best part is that it’s incredibly easy to make.
Ingredients:
- 396g Bonza chickpea pasta (or any legume-based pasta)
- 63g baby kale (per container)
- 1 onion, diced
- 4 bell peppers, diced
- 3 cucumbers, diced
- 2 small packages of cherry tomatoes
- 400g canned lentils (drained and rinsed)
- 40g olives (10 olives per container)
- 16g sunflower seeds
- 1 tsp iodized salt
- ½ tsp black pepper
- Balsamic vinegar (to add when ready to eat)
Instructions:
- Cook the Pasta: Bring the pasta to a boil as directed on the package, which is typically seven minutes. Rinse with cold water after draining.
- Prepare Veggies: Chop the onion, bell peppers, cucumbers, and cherry tomatoes. Add to a large mixing bowl.
- Assemble: Add 63g baby kale to each container, followed by 318g of the veggie mixture.
- Add Protein: Portion out 200g canned lentils into each container.
- Top Off: Add 40g olives and 16g sunflower seeds to each, then season with iodized salt and black pepper.
- Store: Leave out the balsamic vinegar for now, and only add it when ready to eat.
Tip: To keep the salad fresh longer, you can use a salad spinner to remove excess moisture from the veggies and pasta.
3. Dinner: Slow Cooker Tempeh Chili
This tempeh chili is hearty, flavoury, and a great source of plant-based protein. Using either the slow cooker or Instant Pot, it is one of those set-it-and-forget-it meals that gets better with time.
Ingredients:
- 3 packages of tempeh (crumbled)
- 2 onions, diced
- 1 green bell pepper, diced
- 4 large carrots, chopped
- 6 cloves garlic, minced
- 2 cans kidney beans, drained and rinsed
- 2 cans black beans, drained and rinsed
- 2 cans fire-roasted diced tomatoes
- 32g chili powder
- 6.5g garlic powder
- 4g cumin
- 2.8g chipotle powder
- 12g iodized salt
- 1.5g black pepper
- 946ml water
- Fresh cilantro, green onions, and cherry tomatoes (for garnish)
Instructions:
- Prep Ingredients: Crumble the tempeh, and chop the veggies.
- Cook: Add all ingredients (except the garnishes) to the slow cooker. Set to low for 6-8 hours or high for 3-4 hours.
- Serve: Once cooked, divide into seven containers and top with fresh cilantro, green onions, and cherry tomatoes.
Tip: This chili will thicken as it cools, so let it rest before dividing it into containers.
4. Snacks: Cantaloupe & Nutritional Yeast Popcorn
Snacking doesn’t have to be complicated. These two options—cantaloupe and nutritional yeast popcorn—are simple to prepare, packed with nutrients, and keep you feeling full.
Ingredients:
- Cantaloupe, chopped (about 483g total)
- 133g popcorn (popped)
- 16g nutritional yeast (fortified with B12)
Instructions:
- Portion the Snacks: Divide the cantaloupe into seven containers, with about 69g per container.
- Pop the Popcorn: Portion out 133g of popcorn, then sprinkle with 16g of nutritional yeast for a cheesy, protein-packed snack.
- Store: Place the snacks in containers or Ziploc bags for easy grab-and-go options.
Nutrition Breakdown: Vegan Meal Prep with 120g Protein
In total, this meal prep provides around 120g of plant-based protein per day, helping to build and preserve lean muscle. Here’s a breakdown of key nutrients you’ll get from this meal plan:
- Protein: All meals are rich in plant protein, coming from sources like tempeh, chickpea pasta, lentils, hemp seeds, and sunflower seeds.
- Calcium: The meal prep includes high-calcium ingredients like soy milk, tempeh, and kale.
- Iron: Lentils, beans, and chickpeas are all excellent sources of iron, ensuring you hit your daily iron requirements.
- Vitamin B12: Nutritional yeast and fortified soy milk provide a significant amount of B12, which is essential for vegans.
- Omega-3 Fatty Acids: Hemp seeds, chia, and flax seeds are included for a healthy dose of omega-3s.
This meal prep is not only easy to make but is also nutritionally balanced, ensuring you stay on track with your fitness and health goals.
This 7-day vegan meal prep is a no-brainer time hack for people looking to consume nutrient-dense,high-protein plant-based diets without really putting in the kitchen hours. Be it building, trying to shred off fat, or just merely wanting to stay fit into your vegan lifestyle, this meal prep plan will cover everything for you.