5 Easy High Protein Vegan Recipes to Conquer Your Busy Week

Fuel Your Week the Plant-Based Way

We all know that Sunday evening feeling. The weekend is winding down, and the thought of figuring out what to eat for lunch every day of the coming week starts to creep in. It can feel like a chore, but what if we reframed it? Think of meal prepping not as a task, but as an act of self-care that saves you time, money, and a whole lot of stress.

This is where plant-based proteins shine. Ingredients like lentils, chickpeas, and tofu are not only easy on your wallet but are also packed with nutrients. Best of all, they have a fantastic texture and flavor that holds up perfectly in the fridge for days. You don't have to worry about your carefully prepped lunch turning sad and soggy by Tuesday.

The recipes below are designed for real, busy lives. There are no complicated techniques or ingredients you have to search three different stores for. These meals are your key to feeling energized and satisfied all week long, helping you power through meetings and deadlines without a second thought about what’s for lunch. Once you get the hang of these, you'll find a whole world of delicious options on our blog.

Recipe 1: 10-Minute Chickpea Power Bowl

This recipe is the ultimate lifesaver for those days when you have almost no time. It’s a vibrant, Mediterranean-inspired bowl that’s full of flavor and nutrients, and you don’t even have to turn on the stove. These kinds of plant based meal prep bowls are perfect for a refreshing and filling midday meal.

Ingredients:

• 1 can (15 oz) chickpeas, rinsed and drained
• 1 cup pre-cooked quinoa
• 1 cup cherry tomatoes, halved
• 1/2 English cucumber, diced
• 1/4 red onion, thinly sliced
• For the dressing: 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp dried oregano, salt, and pepper

Instructions:

1. In a small bowl or jar, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
2. In a larger bowl, combine the chickpeas, quinoa, tomatoes, cucumber, and red onion.
3. Pour the dressing over the chickpea mixture and toss gently to combine. It’s ready to eat immediately!

Meal Prep Pro-Tip: To keep everything crisp, store the chopped veggies and quinoa in an airtight container and keep the dressing in a separate small jar. When you're ready to eat, just pour and mix. It’s a perfect example of how you can get a satisfying meal in minutes. In fact, a report from Mississippi Vegan highlights that similar high-protein bowls can be made in under 10 minutes. If you love this simple approach, you'll definitely want to check out these other 3 easy vegan protein recipes you'll actually crave.

Recipe 2: Hearty Lentil and Spinach Curry

Looking for a cozy and comforting meal? This lentil curry feels like a warm hug in a bowl. One of the best things about curries is that their flavor actually develops and gets better over time, making this an ideal candidate for your high protein vegan meal prep. Plus, it’s a one-pot dish, which means minimal cleanup.

Ingredients:

• 1 tbsp coconut oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp curry powder
• 1 cup red lentils, rinsed
• 1 can (14.5 oz) diced tomatoes
• 1 can (13.5 oz) full-fat coconut milk
• 2 cups vegetable broth
• 3 cups fresh spinach

Instructions:

1. In a large pot, heat the coconut oil over medium heat. Sauté the onion until soft, about 5 minutes. Add the garlic and curry powder and cook for another minute until fragrant.
2. Stir in the rinsed lentils, diced tomatoes, coconut milk, and vegetable broth.
3. Bring to a boil, then reduce the heat and let it simmer for 20-25 minutes, or until the lentils are tender.
4. Stir in the fresh spinach until it wilts. Season with salt and pepper to taste.

Meal Prep Pro-Tip: Divide the curry into individual containers. It pairs beautifully with batch-cooked brown rice or quinoa. This curry also freezes exceptionally well, so consider making a double batch to have on hand for extra busy weeks ahead.

Recipe 3: Sheet-Pan Teriyaki Tofu and Broccoli

If you dislike doing dishes, the sheet-pan method is about to become your best friend. This recipe is a healthy, homemade version of your favorite takeout, delivering on flavor and protein without the extra cost or sodium. It’s one of our favorite vegan recipes with tofu because it’s so simple and satisfying.

Ingredients:

• 1 block (14 oz) extra-firm tofu, pressed and cubed
• 1 large head of broccoli, cut into florets
• 1/4 cup soy sauce or tamari
• 2 tbsp maple syrup
• 1 tbsp sesame oil
• Toppings: sesame seeds, sliced green onions

Instructions:

1. Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper. Pressing your tofu is key for a firm, chewy texture!
2. In a small bowl, whisk together the soy sauce, maple syrup, and sesame oil.
3. In a large bowl, gently toss the cubed tofu and broccoli florets with the teriyaki sauce until everything is evenly coated.
4. Spread the tofu and broccoli in a single layer on the prepared baking sheet.
5. Bake for 25-30 minutes, flipping halfway through, until the tofu is golden and the broccoli is tender-crisp.

Meal Prep Pro-Tip: Portion the teriyaki tofu and broccoli into containers with a serving of rice. Pack a small container of sesame seeds and sliced green onions to sprinkle on top just before eating. This adds a fresh, crunchy finish that makes your prepped meal feel special.

Recipe 4: Savory Black Bean Burgers

These homemade black bean burgers are a versatile powerhouse for your meal prep. Making them from scratch is not only more affordable but also much healthier than most store-bought options, since you get to control the ingredients. They are surprisingly easy to make and don't require any fancy equipment.

Ingredients:

• 1 can (15 oz) black beans, rinsed and patted dry
• 1/2 cup rolled oats or breadcrumbs
• 1/4 cup finely chopped onion
• 1 tsp cumin
• 1/2 tsp smoked paprika
• Salt and pepper to taste
• 1 tbsp olive oil for cooking

Instructions:

1. In a medium bowl, mash the black beans with a fork until they are partially broken down but still have some texture.
2. Add the oats, onion, cumin, paprika, salt, and pepper. Mix until well combined.
3. Form the mixture into 4 equal-sized patties.
4. Heat the olive oil in a skillet over medium heat. Cook the patties for 4-5 minutes per side, until golden brown and firm.

Meal Prep Variations: This is where these burgers truly shine. You can store the cooked patties and use them in multiple ways: as a classic burger on a bun, crumbled over a salad for a protein boost, or as the star of a bowl with roasted sweet potatoes and corn salsa. For those looking to maximize their protein intake, adding a scoop of a clean, plant-based supplement like our Chocolate Vegan Protein to a morning smoothie can be a great complement to these meals.

Recipe 5: Quick Peanut Tempeh Noodles

If you're new to tempeh, this is a fantastic recipe to start with. It has a hearty, firm bite that’s incredibly satisfying. This dish comes together quickly and rivals any noodle takeout, making it one of the most flexible and easy vegan recipes for work lunches.

Ingredients:

• 8 oz block of tempeh, crumbled or cubed
• 6 oz of your favorite noodles (soba, udon, or spaghetti work well)
• 1 tbsp sesame oil
• For the sauce: 1/4 cup peanut butter, 2 tbsp soy sauce, 1 tbsp maple syrup, 2-3 tbsp hot water
• Optional add-ins: shredded carrots, frozen edamame

Instructions:

1. Cook the noodles according to package directions. Drain and set aside.
2. While the noodles cook, heat the sesame oil in a skillet over medium-high heat. Add the tempeh and cook until it's golden brown and slightly crispy, about 5-7 minutes.
3. In a small bowl, whisk together the peanut butter, soy sauce, maple syrup, and hot water until you have a smooth sauce. Add more water if needed to reach your desired consistency.
4. In a large bowl, toss the cooked noodles, pan-fried tempeh, and any optional add-ins with the peanut sauce until everything is coated.

Meal Prep Pro-Tip: This dish is delicious eaten cold as a noodle salad straight from the fridge, but it also reheats well. Portion it into containers for an easy grab-and-go lunch that’s packed with flavor.

Your Guide to Successful Meal Prepping

Making meal prep a sustainable habit is all about setting yourself up for success. It doesn't have to be complicated! Here are a few simple tips to get you started:

1. Invest in Quality Containers: Glass containers are a great choice. They don’t stain, are safe for the microwave, and are better for the environment. Having a set of reliable containers makes storing and transporting your meals much easier.
2. Batch Cook Your Grains: At the start of the week, make a big pot of a neutral grain like quinoa, brown rice, or farro. This gives you a versatile base that you can pair with any of these recipes or use to build other quick meals.
3. Master Your Sauces: A great sauce can transform a simple meal. Prep dressings and sauces in small jars. A flavorful peanut sauce, vinaigrette, or curry base can turn simple steamed veggies and a protein into a delicious meal in minutes.

Recipe	Main Protein	Approx. Time	Best For...
Chickpea Power Bowl	Chickpeas	10 Minutes	The quickest lunch when you're short on time.
Lentil and Spinach Curry	Red Lentils	30 Minutes	A comforting, one-pot meal that gets better overnight.
Sheet-Pan Teriyaki Tofu	Tofu	35 Minutes	Minimal cleanup and a healthy takeout alternative.
Savory Black Bean Burgers	Black Beans	25 Minutes	A versatile protein for burgers, salads, or bowls.
Quick Peanut Tempeh Noodles	Tempeh	20 Minutes	A satisfying noodle dish that's great hot or cold.

This table provides a quick overview to help you choose the right recipe based on your schedule and cravings for the week.

Ready to give it a try? Pick one recipe that sounds good and make it this weekend. We’d love to see what you create, so feel free to share a photo on social media! And don't forget to explore our full collection of wellness products to support your healthy lifestyle.