5-Day High-Protein Vegan Meal Prep for Weight Loss
To find more tasty high-protein vegan recipes, check out our vegan meal prep, vegan wraps, protein powder, high-protein vegan meals, silken tofu, and Beyond Meat recipe roundups.
High-Protein Vegan Meal Prep for Weight Loss
Meal prep can be a difficult and tedious task, especially if you would like to lose weight, can’t it? If you are as bored of sad salads, as me, keep reading.
In this article, you will find 5 super clean, high-protein meal combinations that are full of flavors.
You don’t have to be a vegan chef to create these. I made sure that every meal combination is super easy to prepare and doesn’t skimp on taste.
Let’s get into it! 😉
Some ‘high-protein vegan weight loss meal prep’ essentials:
1.) A smoothie with berries, oats/chia, and lemon juice.
2.) 1 cup of fruit of your choice.
2.) Some snacks are made from oat flour and nuts (you can add any unsweetened nut butter, too).
3.) Dark chocolate pieces, a handful of mixed nuts.
4.) High-protein Grains (quinoa, brown rice, barley…etc.).
5.) Tofu, beans, vegetables, legumes, hummus.
Day 1: Soy Sauce Tofu Broccoli Stir Fry, Blueberry Oat Smoothie
Breakfast:
Kiwi, Strawberries, Nuts, Dark Chocolate
Lunch:
Soy Sauce Tofu Broccoli Stir Fry and Brown Rice
Find the recipe here.
Smoothie:
Blueberry Oat Smoothie
Ingredients:
- 3/4 cup Blueberries
- 1 cup oat milk
- 2 tbsp oats
- 1 tsp chia seeds
- 2 tsp fresh lemon juice
- 2 tsp agave syrup
Method:
Put all ingredients in a blender. Blend until smooth.
Day 2: Hummus Wraps with Chocolate-Oat Protein Bites
Breakfast:
Blueberries, apple slices, Chocolate-Oat Protein bites
Ingredients:
- 100g Oat flour
- 2 tsp Cocoa powder
- Chocolate chips (to taste)
- 4 tbsp oat milk
- 1/2 ripe banana OR 1,5 tbsp nut butter
- 1,5 tbsp agave syrup
- 2 tsp Cocoa Powder for rolling (optional)
Method:
Combine all ingredients in a bowl.
Make small, bite-sized balls and roll them into cocoa powder.
Put in the fridge for 2 hours.
Lunch:
Hummus-Black Bean Wraps
Ingredients: (for 1 wrap)
- 1 high-protein tortilla wrap
- 2 tbsp hummus (I used a spicy variety)
- 2-3 tbsp black beans
- onion (to taste)
- jalapeno (to taste)
- 3 cherry tomatoes (sliced)
- salt, pepper (to taste)
Method:
Place the ingredients on the tortilla wrap, fold gently, and cut in half.
Smoothie:
Kiwi Spinach Smoothie
You can find the recipe here.
For a higher protein variety, add 2 tsp of sesame seed + 1 tsp chia seeds.
Day 3: Grilled Tofu with Brown Rice, Coconut-Almond Protein Bites
Breakfast:
Grapes, Raspberries, Coconut-Almond Protein Bites
Ingredients:
- 1/2 cup oat flour
- 1/2 cup coconut flour
- 10 tbsp coconut milk
- 1/3 cup blanched almonds
- 3 tbsp agave syrup
- Shredded coconut for rolling
Method:
Combine all ingredients in a bowl.
Make small, bite-sized balls, then roll in shredded coconut.
Put in the fridge for 2 hours.
Lunch:
“Grilled” Tofu, Brown Rice with Green Peas and Spinach
Ingredients:
- 1 block of firm Tofu
- 1 tbsp oil
- 2 tsp spice blend (your favorite)
- 1 tsp liquid smoke
- salt, pepper (to taste)
- 1 cup cooked Brown Rice
- 3 tbsp Green Peas
- Baby Spinach
Method:
Combine the oil, spice blend, liquid smoke, and other ingredients of your choice in a bowl.
Add the sliced tofu, put on the lid, and shake until the tofu is covered with the oil and spices.
This way the tofu will get “marinated”.
Fry in a pan on both sides.
Cook the brown rice with the green peas, then add the baby spinach.
Smoothie:
Cherry-Oat Smoothie
Ingredients:
- 1/2 cup cherries
- 1 cup oat milk
- 1,5 tbsp oats
- 1 tsp sesame or chia seeds
- 1 tsp fresh lemon juice
- 2 tsp agave syrup
Method:
Put all ingredients in a blender. Blend until smooth.
Day 4: Mexican Salad, Apple-Oat Protein Bites
Breakfast:
Strawberries, Cantaloupe, Apple-Oat Protein Bites
Ingredients:
- 7 tbsp oat flour
- 1 big shredded apple
- 3 tsp coconut flour
- 2 tsp agave syrup
- 2 pinch cinnamon
- 1/2 ripe banana (see if it’s needed)
- chopped walnuts (to taste)
Method:
Combine all ingredients in a bowl.
Make small, bite-sized balls.
Place in the fridge for 2 hours.
Lunch:
Mexican Salad with Tortilla Wraps and Hummus
Ingredients:
- 3 tbsp Black beans
- 3 tbsp Corn
- 3 Cherry Tomatoes
- 1/2 Avocado
- Jalapeno slices (to taste)
- 2 tbsp Spicy Hummus
- High-protein tortilla Wrap pieces
- salt, pepper (to taste)
Smoothie:
Strawberry-Chia Smoothie
Ingredients:
- 1 1/3 cup fresh strawberries
- 1/2 cup oat milk
- 3 tsp chia seeds
- 1 tsp fresh lemon juice
- 2 tsp agave syrup
Method:
Put all ingredients in a blender. Blend until smooth.
Day 5: Mediterranean Quinoa Salad, Blackberry-Oat Smoothie
Breakfast:
Grapes, Peaches, Mixed Nuts, Dark Chocolate
Lunch:
Mediterranean Quinoa Salad
Ingredients:
- 1 cup cooked Quinoa
- 3 tbsp Chickpeas
- handful of Baby Spinach
- 4 Cherry Tomatoes (sliced)
- Black&Green Olives (to taste)
- 1 tsp Olive Oil
- 1/2 tsp Balsamic Vinegar
- 1/2 tsp Dried Basil
- salt, pepper
Method:
Combine all ingredients in a bowl.
Smoothie:
Blackberry-Oat Smoothie
Ingredients:
- 3/4 cup Blackberries
- 1 cup Oat Milk
- 2 tbsp Oats
- 1 tsp fresh Lemon Juice
- 2 tsp Agave Syrup
Method:
Put all ingredients in a blender. Blend until smooth.
Did you try this high-protein vegan meal prep for weight loss?
Please share your thoughts with me in the comments below!
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