The Ultimate Vegan Meal Prep

The Ultimate Vegan Meal Prep: 120 Grams of Plant Protein in Just One Hour

Meal prepping can be quite intimidating, especially when attempting to get complete, high-protein vegan meals without any supplement involvement. Well, this is your guide on how you could meal prep in just an hour for the whole week. Every single day is loaded with 120 grams of plant protein, 2,000 calories, and a complete micronutrient profile with no supplements. Let’s dive into it!

Why This Vegan Meal Prep Works

1. Efficiency: The entire prep process takes only one hour, which is perfect for those who want to spend less time in the kitchen.
2. High Protein: Each day delivers 120 grams of plant-based protein from whole foods, essential for muscle building and fat loss.
3. No Supplements: This plan meets all vitamin and mineral needs, including commonly deficient nutrients like calcium, iron, and B12.
4. Adjustable Calories: The daily 2,000-calorie target can be adjusted based on your fitness goals.

Breakfast: Berry and Cream Overnight Oats

Ingredients (Per Serving):

• 1/2 cup (40g) oats
• 1/2 cup (112g) plant-based Greek yogurt (e.g., Kite Hill)
• 1 tbsp (20g) maple syrup
• 1 tsp (3g) ground cinnamon
• 1/2 cup frozen mixed berries
• 2 tbsp (20g) hemp seeds
• 2 tbsp (16g) sunflower seeds
• 3/4 cup (180ml) unsweetened soy milk

Instructions:

1. Line up seven containers and add the oats, yogurt, maple syrup, and cinnamon.
2. Top with frozen berries, hemp seeds, and sunflower seeds.
3. Add soy milk, mix well, cover, and refrigerate.
4. Enjoy cold or warm in the microwave.

Lunch: Greek-style Lentil Pasta Salad

Ingredients (Per Serving):

• 1.5 cups (57g) baby kale
• 1 box (198g) chickpea pasta (e.g., Bonza)
• 1/2 onion, chopped
• 1/2 bell pepper, chopped
• 1/2 cucumber, chopped
• 1/4 cup (42g) cherry tomatoes
• 1/4 cup (200g) canned lentils, rinsed and drained
• 2 tbsp (40g) olives
• 2 tbsp (16g) sunflower seeds
• 1/4 tsp iodized salt
• Black pepper to taste

Instructions:

1. Boil the pasta according to package instructions, rinse under cold water, and drain.
2. Divide baby kale into seven containers.
3. Mix chopped vegetables in a large bowl, and divide evenly among containers.
4. Add pasta, lentils, olives, sunflower seeds, salt, and pepper to each container.
5. Optional: Add balsamic vinegar when ready to eat.

Tips for Freshness:

• To get rid of extra moisture from vegetables, use a salad spinner.
• Kale should be stored separately for use in later meals.
• To absorb moisture, cover the vegetables with a paper towel.

Dinner: Slow Cooker Tempeh Chili

Ingredients (Per Serving):

• 1/3 package tempeh, crumbled
• 1/4 onion, finely chopped
• 1/2 bell pepper, chopped
• 1/2 large carrot, chopped
• 1 clove garlic, minced
• 1/4 can (85g) kidney beans, rinsed and drained
• 1/4 can (85g) black beans, rinsed and drained
• 1/4 can (396g) fire-roasted diced tomatoes
• 1/2 cup (118ml) water

Seasonings:

• 1/2 tbsp chili powder
• 1/4 tsp garlic powder
• 1/4 tsp cumin
• 1/4 tsp chipotle powder
• 1/4 tsp iodized salt
• Black pepper to taste

Instructions:

1. Add all ingredients to a slow cooker.
2. Cook for 3–4 hours on high or 6–8 hours on low.
3. After that, separate the chili into seven containers.
4. Add cherry tomatoes, green onions, and fresh cilantro as garnish., green onions, and cherry tomatoes.

Snacks: Popcorn & Cantaloupe

Ingredients:

• 14 cups (133g) popcorn
• 14 tbsp (112g) nutritional yeast
• 7 cups (483g) cantaloupe

Instructions:

1. Divide popcorn into containers and evenly sprinkle nutritional yeast.
2. Chop cantaloupe into bite-sized pieces and store in containers.
3. Nutritional yeast adds a cheesy flavor and provides B12.

Nutritional Breakdown

Daily Totals:

• Calories: ~2,000
• Protein: 120g
• Micronutrients: Meets or exceeds daily needs for calcium, iron, B12, and more.

Key Highlights:

• Calcium: Soy milk, tempeh, and kale provide ample calcium.
• Iron: Lentils, chickpea pasta, and beans ensure sufficient iron intake.
• Vitamin B12: Fortified nutritional yeast and soy milk cover daily needs.
• Vitamin D: Can be obtained from the sun or from fortified foods.

Customizing Your Plan

• Adjust portion sizes to fit your calorie needs.
• Use the Vegan Nutrition Calculator on TheVeganJim.com to tailor your macros.
• Opt for a 4-day meal prep to maintain freshness.

This vegan meal prep is the game-changer for saving you time, helping you hit nutritional goals, and feeling satisfied with plants. Whether you are a seasoned vegan or just getting going, this is going to get you set for success. Head to our free plant-based nutrition course, The Plant-Powered Body, for all the tips and recipes.