Vegan High-Protein Meal Prep for the Week
One of the biggest challenges for vegans isn’t just eating plant-based - it’s making sure meals are high in protein and easy to grab when life gets busy. That’s where meal prep comes in. In this guide, you’ll get a full week’s worth of high-protein vegan meal prep ideas that are simple, affordable, and delicious.
Why Vegan High-Protein Meal Prep Works
Convenience: Spend a few hours prepping instead of cooking daily.
Protein-packed: Keeps you full and supports muscle and energy.
Cost-effective: Buying ingredients in bulk and minimizing waste.
Variety: Using different recipes prevents boredom while ensuring balanced nutrition.
Not vegan? No worries - our hub post Special Diets Made Simple covers keto, paleo, gluten-free, and more.
How Much Protein Do Vegans Need?
For most adults, aim for 0.8–1g of protein per kg of body weight.
Example: A 150 lb (68 kg) person may need 55–80g protein daily.
By prepping high-protein meals, you can easily reach those numbers without relying on supplements.
High-Protein Vegan Staples to Prep
Here are some of the best foods to base your weekly plan on:
Tofu & Tempeh → 10–15g per serving
Lentils, Chickpeas, Black Beans → 15–18g per cup
Quinoa → 8g per cup
Edamame → 17g per cup
Nuts & Seeds (almonds, hemp, chia) → 5–9g per ounce
Oats → 5g per ½ cup
For a deep dive into options, check out The Best Plant-Based Protein Sources.
Sample Vegan High-Protein Meal Prep Plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | |||
| Tuesday | |||
| Wednesday | |||
| Thursday | |||
| Friday | |||
| Saturday | |||
| Sunday |
And because no meal plan is complete without something sweet, we’ve added a few vegan desserts to brighten and sweeten your day!
Linking to Other Vegan Resources
For easy dinner inspo, try 10 Easy Vegan Dinner Recipes (No Fancy Ingredients).
To make your meals protein-packed without stress, don’t miss The Best Plant-Based Protein Sources.
Meal Prep + Other Diet Styles
If you’re also going low-carb, swap quinoa or rice for cauliflower rice and pair with snacks from Low-Carb Snacks That Actually Taste Good.
If you need gluten-free, rely on naturally GF staples like lentils, quinoa, and chickpeas - see Gluten-Free Baking Basics for bonus recipe ideas.
Vegan meal prep doesn’t have to mean boring salads or carb-heavy meals. This vegan, high-protein meal prep plan is simple, varied, and powerful - designed to keep you energized all week with minimal cooking. With recipes tailored for easy batching, you'll save time, stay full, and enjoy every bite.
For more plant-based help, explore:
Or see the bigger picture in Special Diets Made Simple
FAQ: Vegan High-Protein Meal Prep for the Week
1. How do vegans get enough protein when meal prepping?
Vegans can get plenty of protein from legumes (lentils, chickpeas, black beans), tofu, tempeh, seitan, nuts, seeds, and high-protein grains like quinoa. Combining these ingredients throughout the week ensures you meet your protein needs.
2. Can you freeze vegan meal prep?
Yes! Most vegan meals (curries, soups, pasta, and grain bowls) freeze well. Store in airtight containers, label with the date, and freeze for up to 2–3 months. Avoid freezing high-water vegetables like cucumbers or lettuce.
3. How long does vegan meal prep last in the fridge?
Generally, cooked vegan meals last 4–5 days in the fridge if stored properly in airtight containers. If you’re prepping for longer than 5 days, freeze some portions to avoid waste.
4. Can I lose weight with vegan high-protein meal prep?
Yes! Prepping balanced meals with protein, fiber, and healthy fats helps control cravings and portion sizes. Stick to whole, minimally processed foods, and adjust calorie intake based on your goals.
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