Description
In just one hour, I’ll walk you through how to prep three full days of high-protein vegan meals for two people. This plan packs in 100g of protein per day while keeping everything under 1800 calories.
Ingredients
Scale
Chocolate Peanut Butter Overnight Oats (Makes 6, you can half the recipe if you want fewer servings)
- 2 cups sprouted rolled oats (regular rolled oats are fine if you can’t find sprouted)
- ¼ cup + 2 tbsp chia seeds
- ¼ cup + 2 tbsp hemps seeds
- ¼ cup + 2 tbsp ground flaxseed
- ¼ cup + 2 tbsp cocoa powder
- ¾ cup peanut butter powder (PBFit is a good one)
- 3 tsp cinnamon
- ¾ tsp salt
- 5 cups soy milk (or other plant milk) (might have less protein if you use other milk)
- ¼ cup + 2 tbsp maple syrup
- 2 tbsp vanilla extract
Mediterranean Lentil Penne Pasta Salad (Makes 6, you can half the recipe if you want less servings)
- 20 oz lentil or chickpea pasta, cooked according to package directions, rinsed under cold water
- 2 cups canned chickpeas, drained and rinsed
- 1 medium/large zucchini, diced
- 4 large bell peppers (red, yellow, orange), diced
- 1 can peaches and cream corn kernels, drained
- ½ cup black olives, chopped
- 4 large green onions, finely chopped
Dressing
- ¼ cup olive oil
- juice of 6 lemons
- 2 tsp onion powder
- 1 tsp garlic powder
- 1 tsp dried basil
- 1 tsp salt
- 1 tsp black pepper
Greek Bowls
- 2 crowns broccoli, cut into florets
- 1 head cauliflower, cut into florets
Tofu Souvlaki
- 3 block extra firm tofu, pressed
- ¼ cup olive oil
- ¼ cup lemon juice
- ¼ cup water
- 8 cloves garlic, minced
- 2 tbsp dried oregano
- 2 tbsp dried basil
- 1 tbsp salt
- 2 tsp smoked paprika
- 2 tsp black pepper
Lentil Quinoa
- 1 cup dry quinoa, rinsed
- ½ cup split red lentils, rinsed
- 3 cups water or veggie broth
Lemon Tahini Dill Sauce
- 6 cloves garlic
- 6 tbsp tahini
- 6 tbsp lemon juice
- ¼ cup low-sodium soy sauce or tamari
- ¼ cup water
- black pepper to taste
Instructions
- Gather condiments & spices (1 min): Have everything ready: soy sauce, tahini, salt, pepper, paprika, dried basil, oregano, garlic powder, onion powder, and olive oil
- Prepare the souvlaki marinade (3 mins): Mince the garlic, then whisk all marinade ingredients together in a small bowl or jar.
- Marinate the tofu (3 mins): Cut tofu into 1-inch cubes. Place them in one or two containers, layering evenly. Pour the marinade over, seal, and shake gently to coat. Refrigerate for at least 30 minutes (overnight is even better for maximum flavor).
- Cook the red lentil pasta (1 min active): Bring a large pot of salted water to a boil. Add pasta, cook according to package instructions, then drain, rinse with cold water, and set aside.
- Cook the lentil quinoa (2 mins active): Rinse the lentils and quinoa. In a pot, add 3 cups water or vegetable broth, bring to a boil, then cover and simmer 20–25 minutes until liquid is absorbed and quinoa is fluffy. Let cool.
- Prep veggies & legumes (20 mins): Chop all vegetables for the pasta salad and Greek bowls. Drain and rinse canned chickpeas and corn. Keep everything separated for easier assembly.
- Cook the tofu souvlaki (3 mins prep, 30 mins cooking): Preheat oven to 425°F. Arrange tofu cubes on a lightly oiled baking tray. Bake on the top rack for 30–35 minutes, turning halfway, until golden and crispy. (Air fryer option: 400°F for about 23 minutes.)
- Steam broccoli & cauliflower (2 mins prep): Steam florets in a pot with a steamer basket or pressure cooker until fork-tender. Set aside to cool.
- Make pasta salad (8 mins): Whisk dressing ingredients in a small bowl or jar. In a large bowl, combine cooked pasta, chickpeas, bell peppers, zucchini, corn, olives, capers, green onions, and dressing. Transfer to containers and refrigerate.
- Make lemony tahini dill dressing (5 mins): In a jar or bowl, whisk dressing ingredients until smooth and creamy. Set aside.
- Prepare overnight oats (8 mins): Mix all dry ingredients in a large bowl. Add wet ingredients, stir well, and let sit 10–15 minutes to thicken. Stir again before portioning.
- Assemble Greek bowls (5–10 mins): In meal prep containers, divide lentil quinoa, steamed veggies, and tofu souvlaki. Add dressing on top or store separately to drizzle when serving.
- Store overnight oats (3 mins): Once thickened, divide oats into 6 jars or containers. Refrigerate until ready to enjoy.
- Prep Time: 1hour
- Category: vegan meal prep
- Cuisine: Canadian, Greek, Mediterranean
Nutrition
- Calories: 1770 kcal
