Discover how to create easy, no prep, high protein vegan meal prep for a whole week! With 150 grams of protein, this meal prep is perfect for anyone looking to eat healthy and delicious vegan meals without spending hours in the kitchen.
High-Protein No-Cook Vegan Meal Prep (150g Protein Total)
Macros: ~40% protein, 30% carbs, 30% fat
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Breakfast: High-Protein Yogurt Bowl with Granola & Banana
Protein: ~38g
Ingredients:
• 1 cup soy yogurt (12g protein)
• 1 scoop vegan protein powder (20g protein)
• ¼ cup high-protein granola (4g protein)
• 1 tbsp chia seeds (3g protein, healthy fats)
• ½ tbsp peanut butter (2g protein, healthy fats)
• ½ banana, sliced
Instructions:
1. Mix yogurt and protein powder until smooth.
2. Top with granola, chia seeds, peanut butter, and banana.
3. Store in the fridge until ready to eat.
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Lunch: Chickpea & Edamame Mediterranean Wrap with Lemon Herb Dressing
Protein: ~40g
Ingredients:
• ½ cup cooked brown rice (3g protein, carb source)
• 1 can (15 oz) chickpeas, drained & mashed (24g protein)
• ½ cup edamame beans (9g protein)
• ½ avocado, mashed (2g protein, healthy fats)
• 1 tbsp hemp seeds (3g protein, healthy fats)
• 1 whole wheat wrap (5g protein)
Lemon Herb Dressing:
• 1 tbsp lemon juice
• ½ tsp garlic powder
• ½ tsp dried oregano
• ½ tsp dried basil
• ½ tsp onion powder
• ½ tsp smoked paprika
• Salt & pepper to taste
Instructions:
1. Mix chickpeas, brown rice, edamame, avocado, and hemp seeds.
2. In a small bowl, whisk together the dressing ingredients.
3. Toss the dressing into the chickpea mixture.
4. Spread onto the wrap, roll up, and store in a meal prep container.
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Dinner: Lentil & Brown Rice Spicy Southwest Salad
Protein: ~42g
Ingredients:
• ½ cup cooked brown rice (3g protein, carb source)
• 1 cup cooked lentils (18g protein)
• ½ cup edamame (9g protein)
• 2 tbsp pumpkin seeds (5g protein, healthy fats)
• ½ avocado, diced (2g protein, healthy fats)
• 1 tbsp nutritional yeast (5g protein)
Spicy Southwest Dressing:
• 1 tbsp lime juice
• ½ tsp cumin
• ½ tsp smoked paprika
• ½ tsp chili powder
• ½ tsp garlic powder
• ½ tsp cayenne pepper (optional for extra heat)
• Salt & pepper to taste
Instructions:
1. Mix lentils, brown rice, edamame, pumpkin seeds, and avocado.
2. In a small bowl, whisk together the dressing ingredients.
3. Toss the dressing into the salad.
4. Store in the fridge until ready to eat.
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Snack: High-Protein Peanut Butter Chia Energy Bites
Protein: ~30g (for 3 bites)
Ingredients:
• 1 scoop vegan protein powder (20g protein)
• 2 tbsp peanut butter (8g protein, healthy fats)
• 1 tbsp chia seeds (3g protein, healthy fats)
• ¼ cup rolled oats (3g protein, carb source)
• 1 tbsp maple syrup (for sweetness)
• 1 tbsp soy milk (1g protein, to bind)
Instructions:
1. Mix all ingredients in a bowl until a dough forms.
2. Roll into bite-sized balls (~3 per serving).
3. Store in an airtight container in the fridge for up to a week.
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Total Macros (~150g Protein, 40%P / 30%C / 30%F)
This no-cook, high-protein vegan meal prep plan is designed for efficiency, variety, and balanced nutrition. Enjoy!