Cozy High-Protein Meal Prep (Vegan!)

ByJanelle Carss

In this Cozy High-Protein Meal Prep we’re making three full days of breakfasts, lunches and dinners, plus a decadent-yet-nutritious dessert! All 100% plant-based, high-protein and oh so cozy to keep you warm this fall and winter.

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Watch the full video on my YouTube that shows all the steps to complete this Cozy High-Protein Meal Prep! And don’t forget to subscribe!

Overview

Sometimes you’ve only got an hour and a half to prep a bunch of food for the week, which doesn’t seem like a lot of time, but with the magical power of multi-tasking, it’s more than possible with this Cozy High-Protein Meal Prep!

Meal prep looks different for me throughout the year: in the summer, I opt for something like my No-Cooking High Protein Meal Prep, or sometimes I’m craving a particular cuisine. In which case I might whip up one of my Italian, Greek, Lebanese, or Hawaiian meal preps.

But in the cold and chilly fall and winter I need all the things that are cozy. Hearty, stick-to-your-ribs, hug-in-a-bowl kind of meals. Plus they’ve got to be healthy, fibre-packed and high in protein! So out come the lentils, beans, tofu, greens and lots of veggies.

What’s on the Menu?

Here’s a quick rundown of the plant-based meals you’ll be making in this cozy high-protein meal prep:

  • BREAKFAST | Tofu Waffles & Cranberry Chia Jam: Simple yet effective, a healthy (and filling) way to start the day!
  • LUNCH | Balsamic Chick’n Bowls: The most gorgeous fall bowl ever, with golden quinoa and perfectly roasted veg.
  • DINNER | Yellow Thai Pumpkin Curry: Warming, spicy and lusciously creamy. The definition of ‘hug in a bowl‘.
  • DESSERT | Healthy Protein Brownies: The only, and I mean only, brownie recipe you will ever make again in your life.

Macros breakdown

  • Breakfast: 394 cal, 39g protein, 19g carbs, 19g fats
  • Lunch: 573 cal, 31g protein, 50g carbs, 29g fats
  • Dinner: 562 cal, 28g protein, 71g carbs, 20g fat
  • Dessert: 217 cal, 10g protein, 28g carbs, 8g fats
  • Total Calories: 1750
  • Total Protein: 107 grams

How to Get ‘er done

For this Cozy High-Protein Meal Prep, we’re not necessarily prepping the recipes in chronological order, but rather multi-tasking so we can get as much done as possible in the least amount of time. All you gotta do is follow along with the instructions in the recipe card below!

In the recipe card below I’ve organized all the ingredients you’ll need for each recipe. Now, go put on some tunes and have some fun in the kitchen!

Janelle Carss

Cozy High-Protein Meal Prep (Vegan!)

In this Cozy High-Protein Meal Prep we’re making three full days of breakfasts, lunches and dinners, plus a decadent-yet-nutritious dessert! All 100% plant-based, high-protein and oh so cozy to keep you warm this fall and winter.
Print Recipe Pin Recipe
Prep Time 1 hour 30 minutes
Servings: 3 full days for 2 people
Course: Breakfast, Dessert, Dinner, Lunch, Main Course
Cuisine: Canadian, Thai
Calories: 1750
Ingredients Method Video

Ingredients
  

Tofu Waffles & Chia Jam
  • 3 12-oz blocks extra firm tofu, sliced in half lengthwise
  • cooking spray
  • 4 cups fresh or frozen cranberries
  • ½ cup water
  • ½ cup orange juice
  • ¼ cup maple syrup (sub agave or date syrup)
  • 2 tsp vanilla extract
  • ¼ tsp salt
  • ¼ cup chia seeds
Balsamic Chick'n Bowls
Balsamic Soy Curls
  • 12 oz (1½ bags) Butler soy curls, rehydrated
  • ¼ cup balsamic vinegar
  • 3 tbsp soy sauce or tamari
  • 1½ tbsp olive oil
  • 1 tbsp dried basil
Sheet Pan Veggies
  • 1 large bag of frozen assorted veggies, pre-seasoned if possible
Golden Quinoa
  • 1½ cups dry quinoa, rinsed
  • 3 cups water or veggie broth
  • 3 tbsp fresh lemon juice
  • 2 tsp garlic powder
  • 1 tsp ground turmeric
  • ½ tsp kosher salt
  • ¾ tsp freshly cracked black pepper
  • ¼ tsp smoked paprika
Lemon Dijon Tahini Sauce
  • ¼ cup tahini
  • 3 tbsp freshly squeezed lemon juice
  • 2 tbsp dijon mustard
  • ¼ tsp garlic powder
  • ¼ tsp salt
  • ¼ cup water, plus more as needed to thin
Yellow Thai Pumpkin Curry
  • 4 cups sugar pumpkin/pie pumpkin, cut into 1" cubes (about 1 small pumpkin)
  • 1 400ml can coconut milk
  • 1 cup pumpkin purée
  • 1 medium onion, diced
  • 6 cloves garlic, minced
  • 2-4 tbsp yellow Thai curry paste, depending on spice preference (sub for red or green curry paste)
  • 2 cups tomato sauce
  • 1 15-oz can chickpeas, drained and rinsed
  • 1 12-oz block extra firm tofu, cut into 1" cubes
  • ⅓ cup nutritional yeast
  • salt and pepper to taste
Healthy Protein Brownies
  • 1 15-oz can black beans, drained and rinsed
  • 2 flax 'eggs' (2 tbsp ground flaxseed + 5 tbsp water, let sit for 10 minutes to thicken)
  • ¼ cup tahini (sub any drippy nut/seed butter of choice)
  • ⅓ cup maple syrup
  • 1 tsp vanilla
  • ¼ cup Complement chocolate plant-based protein powder (use code STEAMYVEGAN for 15% discount)
  • ¼ cup + 2 tbsp cacao powder (sub cocoa powder if needed)
  • ½ tsp baking powder
  • ¼ tsp baking soda
  • ¼ tsp salt
  • ¼ cup + 3 tbsp vegan semi-sweet chocolate chips

Method
 

  1. Make the tofu waffles: Begin by getting your waffle iron preheating and lightly spraying the grills with oil. Slice the 3 blocks of tofu in half lengthwise so that you have 6 thinner rectangles. 
    Once the waffle iron is hot, place 2 slices of tofu inside and firmly close the iron, using the clip if it has one. If not, place a heavy cutting board on top to press the tofu down firmly. Depending on the size of your waffle iron you could possibly fit 4 slices of tofu inside. 
    Cook the tofu for 10 to 13 minutes, or until it has become golden and crispy on both sides. Remove, re-oil the iron if needed and repeat until all the tofu has been cooked. Set aside each tofu waffle to cool on a cooling rack.
  2. Make the cranberry chia jam: While the tofu waffles are cooking, get started on the chia jam. To a medium sized saucepan, add the fresh or frozen cranberries, water, orange juice, maple syrup, vanilla extract and salt. 
    Stir to combine, cover and bring to a rapid simmer over medium heat. Stir occasionally to prevent the bottom from burning. Once simmering, stir and mash the cranberries occasionally as they soften to release more liquid into the jam. 
    After about 12 minutes, after the cranberries have all mostly broken down (some whole ones are fine) and you have a fairly liquidy jam, remove from the heat and stir in the chia seeds. Allow them to thicken the jam for about 15 minutes, stirring occasionally as it cools. Transfer to a glass jar or container and store in the fridge.
  3. Make the components for the Balsamic Chick’n Bowls: Preheat your oven to 400°F, set the racks to the top and middle, and grab two large baking trays. Get a full kettle of water boiling, too.
    Pour 1½ bags (12 oz) of dry Soy Curls into a large heat-safe bowl and once boiled, pour over enough hot water to cover them by an inch or so. Let them soak and rehydrate for 10 minutes. 
    Meanwhile, lightly oil a sheet pan, crack open a large bag of your choice of frozen mixed vegetables, and add about 8 to 10 cups of them onto the pan (or however much you can fit without the veggies being overcrowded). If they’re not pre-seasoned, lightly spray with oil and toss with a few pinches of salt and pepper. Set aside for a couple minutes.
    Once the soy curls are rehydrated, drain them over the sink into a colander, then replace in the same bowl. Add the balsamic vinegar, olive oil, soy sauce and basil and toss well to combine. Lightly oil the second sheet pan and arranged the soy curls in an even layer.
    Place the frozen veggies and soy curls in the oven and roast for 40 to 45 minutes, until both are golden brown with slightly crisped edges. Make sure to toss the veggies and soy curls halfway through cooking time and to alternate the sheet pans on the wire racks.
  4. Make the Golden Quinoa: While the veggies and soy curls roast, prepare the quinoa: In a large saucepan combine the veggie broth, quinoa and salt and bring to a rapid simmer, then reduce the heat to low. Simmer for 18 to 22 minutes, until the quinoa is fully cooked and can be fluffed up with a fork.
    Once cooked, remove from the heat, and stir in the lemon juice and spices, until everything is well combined and no lumps of the spices remain. Set aside to cool while you move on to the brownies.
  5. Make the protein brownies: Once the veggies and soy curls are removed from the oven, reduce the heat to 350°F and line a 9×9 baking tray with parchment paper.
    Add all the ingredients except the chocolate chips into the bowl of your food processor and blend on high-speed until a really thick brownie batter forms. If your food processor is having a hard time processing, add a couple tbsp of cold water at a time until it starts blending better.
    Remove the blade from the food processor and stir in the chocolate chips, reserving a couple tbsp for the topping. Spread the brownie batter into a smooth even layer in your baking tray, sprinkle the top with chocolate chips and bake for 25 to 30 minutes, until the top looks a bit crackled.
    Let cool in the pan for 10 minutes, then lifting it up from the edges of the parchment paper, transfer it to a cooling rack to cool a further 10 to 15 minutes before slicing. 
  6. Make the yellow Thai pumpkin curry: Wash the sugar pumpkin, cut in half and remove the seeds and the stem. Chop the pumpkin and tofu into 1” cubes, chop the onion, and mince the garlic.
    Grab a large sauté pan and warm up 1 tbsp coconut oil or ¼ cup water over medium heat until hot. Sauté the onion, garlic and curry paste for 3 minutes, until the onions are softened and fragrant. Add the coconut milk, pumpkin purée, and tomato sauce and stir to combine. 
    Add the pumpkin, chickpeas and tofu and stir again to combine in the sauce. Bring to a rapid simmer, then reduce heat to medium-low, cooking for about 20 minutes or until the pumpkin is fork-tender.
    Season with salt and pepper to taste, then ladle into bowls, serve with rice or grain of choice and enjoy!
  7. Make the lemon dijon tahini sauce: In a jar combine the tahini, lemon juice, dijon mustard, onion powder, salt and water until it’s a smooth creamy sauce, adding more water as needed to thin out as desired. 

Video

Let’s Get Cozy

If you want to try out one of my favourite plant-based protein powders that I used in the protein brownies recipe from Complement, you can get 15% off with my code STEAMYVEGAN and shop my link here. Their ingredients are some of the cleanest I’ve ever seen in a protein powder, the texture is delightfully smooth and their flavours are delicious!

If you enjoyed this meal prep you should definitely check out my other meal preps!

Lastly, if you made any of these recipes and decide to share them on Facebook or Instagram, don’t forget to tag me @SteamyVegan and use hashtag #SteamyVegan! I seriously love seeing what you’re cooking up! Plus make sure to check me out on YouTube — I have HUNDREDS of recipe videos to give you limitless plant-based inspiration!

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