No-Cooking High-Protein Vegan Meal Prep
In this No-Cooking High-Protein Vegan Meal Prep we’ll be making refreshing and summery snacks, breakfast, lunch and dinner – all without cooking! No ovens, air-fryers or stoves, so you can stay cool during a heat wave but still have lots of delicious meals prepped for the week.
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Overview
In this no-cooking high-protein vegan meal prep we’ll be whipping up breakfast, lunch, dinner and an indulgent-yet-nutritious snack!
Let’s get real for a moment: I doubt anyone enjoys cooking during a heat wave… I sure don’t! When my house is already a sauna I don’t need another reason to make it hotter by turning on my oven or stove. 🥵 If you can relate, this meal prep is for you!
So when the summer heat slaps you right in your sweaty face but you know you still gotta do some meal prepping for the week, make these recipes! They’re all cool, refreshing, chilly and so tasty, making the most of fresh summer produce while not needing to use any cooking appliances.
What’s on the Menu?
Here’s a quick rundown of the plant-based meals you’ll be making in this no-cooking high-protein vegan meal prep:
- BREAKFAST | Mango Chia Pudding: Tropical, creamy and surprisingly filling. Sunshine in a cup!
- LUNCH | Smashed Edamame Sandwiches: Savoury edamame spread packed in a veggie-loaded sandwich
- DINNER | Soy Curl Chick’n Salad: Chewy chicken-y soy curls and crunchy veggies in a creamy, zippy dressing
- SNACK | Peanut Butter Chocolate Chip Cookie Dough Balls: Feels naughty, but is nice (and packs a protein punch)
Macros breakdown
- Breakfast: 400 cal, 29g protein, 23g carbs, 21g fat
- Lunch: 404 cal, 26g protein, 49g carbs, 13g fat
- Dinner: 423 cal, 31g protein, 47g carbs, 13g fat
- Snack: 179 cal, 11g protein, 18g carbs, 9g fats
- Total Calories: 1406
- Total Protein: 97g
How to Get ‘er done
For this No-Cooking High-Protein Vegan Meal Prep, you can pretty much prep in any order of recipe that you want. Since there’s no cooking involved, each recipe shouldn’t take longer than 15 to 20 minutes to complete, so you’ll be done in about an hour or so! Which means you can get to kicking back with a cold drink in your hand 😉
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!
No-Cooking High-Protein Vegan Meal Prep
Ingredients
Method
- Make the cookie dough balls: In a small bowl, combine the peanut butter powder and water until you get a runny peanut butter consistency. Stir in the maple syrup, vanilla and salt. In a large bowl, combine the almond flour and sunflower protein powder, then fold in the peanut butter mixture. Continue stirring until you get a cookie dough consistency; if too wet, add 1 tbsp protein powder or PBFit at a time until it's thickened, if too thick, thin out with water. Fold in the chocolate chips. Chill in the fridge for 30 minutes while you continue the meal prep, then roll into 12 balls and store in a sealable container in the fridge.
- Make the mango chia pudding: Drain the blocks of silken tofu, then add to a high-speed blender, followed by all remaining ingredients. Seal with the lid and blend until completely smooth and thick. If it's having a hard time blending, add ¼ water at a time until it blends better. Divide into 6 jars or containers, and optionally top with extra mango chunks, a dollop of yogurt and shredded coconut. Feel free to add the toppings right before you eat for maximum freshness.
- Make the smashed edamame sandwiches: In a food processor, add the edamame, tahini, soy sauce, nutritional yeast, rice vinegar and garlic powder. Seal the lid and process on high speed until it's reached a thick but spreadable consistency. Some texture is fine! I personally wouldn't prep ahead of time each sandwich as the bread might get soggy in the fridge, so when making the sandwiches each day, toast 2 slices of sprouted grain bread, then spread 1 tbsp of hummus on each slice, plus a rounded ⅓ cup of the smashed edamame spread, followed by any sliced veggies and greens you like. A drizzle of sriracha is also incredible!
- Make the soy curl chick'n salad: Add the dry soy curls to a large heat-safe bowl, then pour enough boiling hot water overtop to cover completely. Set aside to rehydrate for 10 minutes. Meanwhile, whisk together all the sauce ingredients in a bowl (sour cream, pickles, nutritional yeast, dijon mustard, garlic and onion powder, salt, pepper) and diced the celery and onion. Drain the soy curls in a colander or sieve and press out any remaining water; transfer to a cutting board and roughly chop into smaller chunks. In a very large bowl, toss together the soy curls, celery and onion and the sauce until well combined. Divide into 6 meal prep containers. Enjoy chilled on it's own, with greens, in a bun or a wrap!
Video
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!
