90-Minute High-Protein Vegan Summer Meal Prep
In this 90-minute high-protein vegan summer meal prep I’m going to show you how to prep three days worth of summery high-protein vegan meals for two people! With this meal prep you’ll hit over 100g of protein per day, and come in under 1800 calories. We’ll be covering breakfast, lunch, dinner and even an irresistible summery dessert!
Jump to RecipeWatch the full video on my YouTube that shows all the steps to complete this 90 minute high-protein vegan summer meal prep!
Overview
In this 90-minute high-protein vegan summer meal prep we’ll be whipping up breakfast, lunch, dinner and dessert! Because life just feels deprived without dessert, no?
These healthy recipes are honestly so easy and tasty! They’re simple enough for beginner vegans but customizable enough for experienced vegans, too! I wanted to focus this meal prep on being summer-produce focused; think berries, rhubarb, purple cabbage, snap peas, bell peppers… the best that the season has to offer! Each meal is going to be really hearty, fresh and satisfying.
What’s on the Menu?
Here’s a quick rundown of the plant-based meals you’ll be making in this 90-minute high-protein vegan summer meal prep:
- PB & J Overnight Oats: Classic and creamy, and positively jacked with protein (and childhood nostalgia)
- TVP Lentil Burgers: Hearty and packed with whole food nutrition, they’re a throw-in-a-bun-and-done kinda meal
- Crunchy Asian Noodle Salad: Filled to the brim with fresh crunchy veggies, air fried tofu and tossed in a creamy Asian-inspired sauce
- Blueberry Rhubarb Crumble: exploding with juicy tartness and made with an unexpected high-protein ingredient
Macros breakdown
- Breakfast: 435 cal, 30g protein, 51g carbs, 12g fat
- Lunch: 325 cal, 24g protein, 33g carbs, 13g fat
- With burger bun & condiments*: 495 cal, 30g protein, 62g carbs, 15g fat
- Dinner: 579 cal, 35g protein, 66g carbs, 23g fat
- Dessert: 230 cal, 14g protein, 40g carbs, 2g fat
- Total Calories*: 1569
- Total Protein*: 103g
How to Get It Done in 90 Minutes
In this 90-minute high-protein vegan summer meal prep, we aren’t going to be making each recipe in a row. Instead, I’ve organized it so that we accomplish the most in the shortest amount of time. We’ll tacke the cooking/prep that takes the longest first, then moving on to the quicker tasks while other things cook. If you follow the steps I’ve outlined below I promise you’ll get through all the prep in about 90 minutes or so!
In the recipe card below I’ve organized all the ingredients you’ll need for each recipe, and outlined the steps in which to prep everything. Now, go put on some tunes and have some fun in the kitchen!
90-Minute High-Protein Vegan Summer Meal Prep
Ingredients
Method
- Prep the TVP Lentil Burgers [10 min]: Get a kettle of water boiling for the TVP. Add the tvp into a large heat-safe bowl and pour enough boiling water to cover it by 1 inch. Let it rehydrate for 5 minutes. Meanwhile, shred the carrot, rinse and drain the red lentils and gather all other ingredients for the burgers. Drain the TVP in a fine mesh sieve over the sink and press out excess water with a spatula.
- Form and cook the burger patties [10 min]: Preheat oven to 350°F and line a large baking tray with parchment. Add the TVP back into the bowl, along with all remaining burger ingredients. Mix well to combine, using your hands to squeeze the ingredients into a dough-like consistency. Evenly divide the dough into 6 equal portions (I recommend weighing it and then dividing that number by 6 for precise measurements). Form the portions into balls, place on the baking tray and gently press down to form them into patties, about ¾-1” thick. Bake for 35 to 40 minutes until golden brown and crisp around the edges. Let rest on the tray for 10 minutes before transferring to a wire rack to cool.
- Cook the ramen noodles [2 min]: While doing steps 1 thru 2, get a large pot of water boiling for the ramen noodles. Once boiling, add the ramen bricks and cook according to package directions. Then drain, and rinse in cold water until cool. Set aside while you prep the veggies.
- Air fry the tofu for noodle salad [5 min]: Once the burger patties are in the oven, chop the tofu into small cubes, add them to a large mixing bowl and toss with the soy sauce and nutritional yeast. Transfer to an air fryer basket and air fry for 20 minutes until golden and crisped. Set aside and let them cool.
- Veggie and sauce prep for noodle salad [20 min]: While the tofu air fries, shred the carrot, thinly slice the cabbage, chop the green onion, slice the bell pepper and finely chop the cilantro. Then for the sauce, mince the garlic and ginger. If you have a food processor, save prep time and use it to do most of your chopping/shredding. In a small bowl or jar combine all the sauce ingredients.
- Salad assembly [5 min]: In your largest mixing or serving bowl, combine the cooled ramen noodles, chopped veggies and sauce very well. Use your hands or large tongs. Seal the bowl with a lid or plate and let chill in the fridge.
- Make the strawberry rhubarb crisp [10 min]: Keep the oven set at 350°F and grab a 9×9 casserole dish. Chop the strawberries and rhubarb into small 1” inch pieces. Toss the fruit in the dish with the cornstarch, maple syrup, lemon juice, vanilla and salt. Set aside. In a separate mixing bowl combine the TVP, rolled oats, protein powder, cinnamon and 1 tbsp of the soy milk at a time until the powder has been absorbed. If the crumble mixture is still powdery add a little splash more of milk. Sprinkle the crumble topping over the fruit and spread into an even layer. Bake in the oven for 35 to 40 minutes until the top is golden and the fruit mixture is bubbling.
- Chia Jam for Overnight Oats [5 min]: Starting with the chia jam, add the berries to a small pot over medium heat, cover and stew them for about 10 minutes until their juice releases and has become mashable. Turn the heat to low and stir in the maple syrup, lemon juice and salt. Remove from the heat and stir in the chia seeds. Let sit to cool and thicken.
- Finishing overnight oats [5 min]: Meanwhile, in a shaker cup or blender, blend or shake together the soy milk, protein powder, PBFit, and yogurt until a thick milkshake consistency. Add the oats to a large mixing bowl and pour the liquid mix over, then mix to combine. Let the oats sit for about 10 to 15 minutes to thicken slightly.
- Put food into storage containers [5 to 8 min]: In 6 meal prep containers divide the noodle salad, and store the burger patties in a rectangular container, with a sheet of parchment between layers of patties. Keep the strawberry rhubarb crisp in the baking dish if it has a lid, or divide into 6 servings in separate containers.
- Store the overnight oats [5 min]: Grab 6 glass jars or containers for the overnight oats, then add a ¼ cup of chia jam in the bottom of each one. Divide the oats between the jars, and add another ¼ cup of jam on top. Seal each jar with a lid.
Notes
Plant Powered
If you digged this meal prep, check out my other vegan meal prep blogs!
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 videos to give you limitless plant-based inspiration!
