High Protein Vegan Meal Prep
Here are ideas for simple and delicious meal prep that will keep you healthy and satisfied.
Time to read: 10 mins | Time to make: varies | Yields: about 4 servings
Breakfast: Peach Vanilla Overnight Oats
Enjoy the deliciously creamy Peach Vanilla Overnight Oats, made with ripe peaches, non-dairy milk, almond butter, and vanilla, blended and poured over oats, flaxseed meal, and plant-based protein. Simply refrigerate overnight and top with yogurt, granola, or nuts for a quick, nutritious breakfast. For more information check detailed recipe here.
Ingredients
4 ripe peaches
4 cups (960 ml) non-dairy milk
2 tbsp almond butter
pinch of salt
2 teaspoons vanilla extract
2 cups (160 g) rolled oats
4 tablespoons flax seed meal
4 scoops (40 g) plant-based protein - vanilla
Method
Prepare the Peaches: Quarter the peaches.
Make the Peach Milk: In a high-speed blender, add the non-dairy milk, peaches, almond butter, vanilla, and a pinch of salt. If you desire additional sweetness, add a tablespoon or two of maple syrup. Blend on high for about a minute or until the mixture becomes smooth, peach and vanilla-infused milk.
Combine Ingredients: Prepare four 16 oz jars or containers with lids. Add the rolled oats, flaxseed meal, and plant-based protein to the jars. Pour the peach milk over the dry ingredients. Stir until everything is thoroughly combined. The mixture may look slightly liquid, but the oats will absorb the liquid overnight.
Store the jars in the fridge for at least 4 hours, ideally overnight.
Before serving, add some non-dairy yogurt if desired. Top with crunchy granola or toasted nuts for added texture.
Lunch: Tofu Scramble
Perfect breakfast idea if you are looking for a hearty, savory breakfast. Onions, spinach, and warm spices give this dish lots of flavors. Served on toast with mashed avocado makes a top vegan breakfast. For more information, check out detailed recipe here.
Ingredients
1 (16oz or 453g) block of firm or extra firm tofu
2 teaspoons olive oil
1/2 medium onion, chopped
2 handfuls of spinach, roughly chopped
Seasoning mixture:
1 tablespoon (16 g) tahini
½ cup (120 ml) unsweetened almond milk
½ tablespoon soy sauce
¼ teaspoon ground turmeric
½ teaspoon garlic powder
½ teaspoon cumin
¼ teaspoon paprika
¼ teaspoon cayenne
½ teaspoon Himalayan salt
Freshly cracked black pepper
2 tablespoons (14 g) nutritional yeast
Method
In a small bowl, whisk together all ingredients for the seasoning mixture. For best results, whisk all ingredients except milk and then gradually add milk.
Crumble the pressed tofu with your hands into chunks.
Heat the oil in a medium skillet over medium-high. Add onion and a little bit of salt and cook for 5-8 minutes until soft and translucent. Then add tofu chunks and cook until golden brown and crisp on the edges, about 8 minutes.
Lower the heat to medium. Add the seasoning mixture and cook, stirring and continuing to break up the tofu, until absorbed, about 2 minutes. Add spinach and allow it to wilt for one minute.
Serve with rice and beans or toasted bread with your favorite spread.
Leftovers can be stored in the fridge and reheated in the microwave.
Snack: Peanut Butter Protein Bars
These bars have a wonderful chocolate flavor and the natural sweetness of dates. Their soft and wonderful texture is enriched with creamy peanut butter in every bite. For more information, check the original recipe here.
Ingredients
Bars
1 cup (100 g) rolled oats
20 Medjool dates, pitted
4 tablespoons (25 g) cacao powder
1 scoop plant-based protein powder
3 tablespoons (40 g) coconut oil
pinch of salt
Filling
3 tablespoons peanut butter
1 teaspoon coconut oil
2 tablespoons peanuts
1 tablespoon cacao nibs
Topping
4 tablespoons (60 g) dark chocolate chips
Chopped peanuts
Method
Place filling ingredients in a food processor and blend for a few minutes until the ingredients come together and the peanuts break down into smaller pieces. Transfer to a small bowl and set aside.
In the same food processor bowl, add oats, dates, cacao, protein, oil, and salt. Blend for a few minutes until the mixture reaches a dough-like consistency.
Take 2/3 of the mix and fill the bottoms of the rectangular molds. For each bar take small log from the mix and press it on the bottom of the mold. Then, using your finger, make an indent lengthwise. Make sure that all sides stay taller since we will use them to seal the tops of the bars. Fill up the bars with the peanut butter mix.
Now, set this aside, preferably in the fridge, until we make the tops. Take the remaining 1/3 of the mix and place it between two sheets of parchment paper. Roll it out to ¼ in thickness and then cut it into 8 rectangles.
Now, take each rectangle and use it as a lid for our filled-up bars. Use a spoon to press along the sides to seal the bottom and top. Transfer to a freezer for 30 minutes. You can leave bars as they are or cover them with melted dark chocolate and sprinkle some peanuts.
Dinner: Tahini Pasta Salad
This meal is perfect for warm summer days. The preparation is fast and simple, and the taste is so wonderful and refreshing. The pasta is vegan and added oil-free, but tahini makes it very creamy and satiating. For more information, check the original recipe here.
Ingredients
10 oz (250 g) shells pasta (chickpea pasta)
1 large can chickpeas (400 g cooked and drained)
1 large bell pepper, chopped
1 large tomato, chopped
1 spring onion, chopped
A little fresh parsley, chopped
4 tablespoons red pepper dip (Ajvar)
5 tablespoons tahini
1 lemon, juice
1/2 teaspoon chili
1 teaspoon salt
Black pepper
Sprinkling:
4 tablespoons seeds (sunflower and pumpkin)
Method
Cook the pasta according to the instructions on the package. Rinse with cold water and strain.
In a large bowl, combine pasta and the rest of the ingredients except the seeds and mix well. Taste and add spices or more tahini to taste. Sprinkle with seeds that you previously toasted a little in a dry pan.
If any is left over, keep it in the fridge. It is also great the next day.
High Protein Vegan Meal Prep
