21 High Protein Vegan Meal Prep Ideas
There are lots of great reasons to choose vegan proteins, whether it’s to stand up for animal rights, lower your environmental impact, or save money at the grocery store. Adequate protein is crucial for muscle growth, muscle repair, and satiety and you can get all you need without eating meat, dairy, or eggs. Whether you have been vegan for years or just starting a plant-based journey, you don’t have to struggle to get protein in your diet!
Check out these vegan high protein meal prep ideas- all dietitian approved!
First up on our list of vegan protein sources is seitan. Seitan is a very versatile (and macro-friendly!) meat substitute made from gluten, the protein in wheat. Seitan dates back to 6th century China and is commonly used in Buddhist cuisine. 4 oz of seitan has about 35 g of protein for only 180 calories and is very easy to make at home. Use it in a stir-fry, wrap, or tacos, or try one of the five recipe ideas below.
Easy Homemade Seitan Recipe from vegan atlas
2. Easy Homemade Seitan Stir Fry from plant based rd
3. Vegan Seitan Fajitas from simply vegan
4. Vegan Irish Seitan Stew from the curious chickpea
5. Vegan Chicken-Style Seitan Parmesan from pasta based
Next up on our list of vegan protein sources is legumes - beans and lentils! Lentils and beans are an amazing source of fiber, protein, and micronutrients like iron, zinc, folate, potassium, and magnesium. What’s even better is the price tag- cook dried beans from scratch for the greatest savings or look for canned beans to save some time. Dried lentils cook in under 20 minutes, making them a great weeknight pantry staple. Check out these great high protein bean and lentil recipes.
6. Best Vegan Lasagna from nora cooks
7. Vegan Black Bean Burgers from well plated
8. Vegan Masoor Dal Tadka from vegan richa
9. Chickpea Cutlets from post punk kitchen
10. Hawaiian Beans and Rice from no meat athlete
Very versatile due to its subtle flavor, tofu can be the star of many dishes! Coming in a variety of textures from silken to extra firm, protein content will increase with the firmness. Consuming traditional forms of soy (like tofu, soy milk, edamame, or tempeh) does not pose health risks and actually has been correlated with cardiovascular health improvement and cancer prevention.
Tofu makes a great substitute for scrambled eggs, like this Southwestern Tofu Scramble. Split the recipe into two servings to give 30 grams of protein for 360 calories. Wrap the scramble in tortillas for an easy breakfast prep! Check out some other tofu recipes as well.
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11. Southwestern Tofu Scramble from simple veganista
12. Tofu Burrito Bowl from glue and glitter
13. Tofu Jambalaya from fat free vegan
14. One Pan Maple Teriyaki Tofu and Veggies from sweet potato soul
15. Vegan Egg Sandwich Salads from it doesn’t taste like chicken
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Originating from Indonesia, tempeh is a traditionally fermented soy food, with a dense chewy texture and nutty satisfying taste. 4 oz of tempeh provides 19 grams of protein for only 190 calories, as well as good amounts of iron, magnesium, manganese, calcium, and fiber.
Tempeh cooks quickly and tastes great with your favorite sauce, like this Teriyaki Tempeh and Broccoli. Split into three servings, this recipe provides 21g of protein for 331 calories. Add rice, quinoa, or noodles on the side to balance the meal. Check out these other great tempeh ideas as well.
16. Teriyaki Tempeh and Broccoli from eating bird food
17. Marinated Tempeh Tacos from sweet potato soul
18. Tempeh Meatballs from the new baguette
Soy curls are made from whole soybeans and have a great meaty texture. Offering 11 g of protein for 120 calories, they are super easy to prepare from their dehydrated state. Just soak in water (or broth for extra flavor), squeeze out excess liquid, and saute with your preferred sauce or seasonings.
Since they require minimal cooking, soy curls are great for quick meal preps, such as this BBQ Soy Curl Bowl with Vegan Ranch Dressing. The whole bowl provides 25 g of protein for 625 calories - plus 8 grams of fiber to keep you satisfied for longer!
19. BBQ Soy Curl Bowl with vegan ranch dressing from tasting to thrive
20. Spicy Vegan Fried Chicken Soy Curls from fat free vegan
21. Vegan General Tsos Soy Curls from vegan richa
Working with a vegan registered dietitian is a great way to have feedback, accountability, and customized support during your fitness journey, especially if you are new to plant-based eating. If you have specific questions about how much protein to eat, what supplements to take, how to structure your meal timing and workouts during the day, how to reach your health and fitness goals, a dietitian is the person for you!
About the author
Anna is a registered dietitian with a board certification in sports dietetics. Once a former 4-H farm kid, she went vegan in 2019 after learning more about factory farming and animal rights. Since then, she's competed in powerlifting and ran 3 ultramarathons. Anna is most passionate about her two cats, carbohydrates, grocery shopping, planning National Park #vanlife trips with her husband, and teaching women to how to best fuel their adventures and training with plant-based nutrition.
IG: annatee_rd
