No-Cooking High-Protein Vegan Meal Prep #2

ByJanelle Carss

In my 2nd No-Cooking High-Protein Vegan Meal Prep we’ll be making a cool and summery breakfast, lunch, dinner AND indulgent dessert – 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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Watch the full video on my YouTube that shows all the steps to complete this No-Cooking High-Protein Vegan Meal Prep! And don’t forget to subscribe!

Overview

In this no-cooking high-protein vegan meal prep we’ll be whipping up breakfast, lunch, dinner and an indulgent-yet-nutritious dessert!

Like I mentioned in my first no-cooking meal prep blog… I doubt anyone enjoys cooking during a heat wave… I sure don’t! When it’s 1000° outside 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 sun is trying to kill you 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 | Crunchy Muesli: The heartier, chunkier cousin of overnight oats, but with extra goodies.
  • LUNCH | Curried Chickpea Salad: A little spicy, with a ton of crunchy veg in a creamy curried dressing.
  • DINNER | Protein Gazpacho with Tofu Feta: A refreshing cold soup with tangy chunks of tofu feta.
  • DESSERT | Chocolate Cheesecake Cups: Decadence with a punch of protein thanks to some sneaky tofu.

Macros breakdown

  • Breakfast: 470 cal, 22g protein, 48g carbs, 22g fats
  • Lunch: 490 cal, 29g protein, 63g carbs, 16g fats
  • Dinner: 488 cal, 36g protein, 24g carbs, 28g fat
  • Snack: 297 cal, 14g protein, 24g carbs, 19g fats
  • Total Calories: 1743
  • Total Protein: 102 grams

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 under 2 hours! 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!

Janelle Carss

No-Cooking High-Protein Vegan Meal Prep #2

In my 2nd No-Cooking High-Protein Vegan Meal Prep we’ll be making a cool and summery breakfast, lunch, dinner AND indulgent dessert – 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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Prep Time 1 hour 30 minutes
Total Time 1 hour 30 minutes
Servings: 3 full days for 2 people
Course: Breakfast, Dessert, Dinner, Lunch, Snack
Cuisine: Canadian
Ingredients Method

Ingredients
  

Morning Muesli
  • 2 cups sprouted rolled oats (gluten-free if needed)
  • ¼ cup raw or roasted pepitas
  • ¼ cup chopped hazelnuts or almonds
  • ¼ cup chia seeds
  • ¼ cup hemp seeds
  • ½ cup unsweetened dried coconut pieces
  • ½ cup dried cranberries
  • ¼ tsp pink Himalayan salt
  • 4 scoops Sprout Living Vanilla Protein Powder (use code STEAMYVEGAN20 for 20% discount)
  • 3 cups soy milk (or your preferred milk alternative)
  • ¾ cup greek-style nondairy protein yogurt
Curried Chickpea Salad
  • 6 cups canned chickpeas, drained and rinsed
  • 1 12-oz block extra firm tofu
  • 1 large white or yellow onion, finely diced
  • 2 large crisp apples, diced
  • 2 celery stalks, finely diced
  • 2 medium carrots, grated
  • 4 cloves garlic, minced
  • ½ cup nutritional yeast
  • 1 cup vegan sour cream
  • 2 tbsp fresh lemon juice
  • 3 tbsp curry powder
  • 3 tbsp maple syrup
  • 1 tbsp dijon mustard
  • 1 tsp kosher salt
  • ½ tsp black pepper
High-Protein Gazpacho
  • 2 large English cucumbers, peeled and seeds removed
  • 2 lbs very ripe Roma tomatoes, core and seeds removed
  • 4 green onions, roughly. chopped
  • 1 small ripe avocado
  • 1 block silken tofu
  • ½ cup nutritional yeast
  • 4 cloves garlic
  • ¼ cup tahini
  • juice of 2 limes
  • 2 tbsp sherry vinegar or red wine vinegar
  • 2 cups fresh herbs (basil, cilantro, dill, parsley), coarsely chopped
  • 2 cups water
  • chopped veggies for garnish (cherry tomatoes, cucumber, dill, basil, etc.)
Tofu Feta
  • 1 12 oz block firm or extra firm tofu, lightly pressed
  • 1 tbsp white miso paste
  • 1 tbsp olive oil
  • 1 tbsp apple cider vinegar
  • ¼ cup water
  • ½ tsp dried basil
  • ½ tsp dried oregano
  • ¼ tsp salt
  • black pepper to taste
No-Bake Chocolate Cheesecake Cups
  • 1 12 oz block extra firm tofu
  • ½ cup cashews, soaked (overnight or in boiling hot water 1 hour)
  • ½ cup melted semi-sweet or dark chocolate chips
  • ¾ cup cocoa powder, sifted
  • 2 tbsp tahini
  • 2 tbsp fresh lemon juice
  • 2 to 6 tbsp soy milk (or your preferred milk alternative)
  • 1 tsp vanilla extract

Method
 

Morning Muesli
  1. In a large bowl, combine all the dry ingredients together until well incorporated. Pour in the milk and add the yogurt, then stir into the dry ingredients until well combined. Let sit for 10 to 15 minutes to thicken slightly.
  2. Divide evenly between 6 jars or containers, then seal the lids and let soak in the fridge overnight. In the morning top with fresh seasonal fruit and/or more yogurt, and enjoy!
Curried Chickpea Salad
  1. In a small bowl whisk together the sour cream, lemon juice, garlic, curry powder, maple syrup, dijon mustard, salt and pepper until combined into a thick dressing. Set aside to chill while you prepare the other ingredients.
  2. To a large mixing bowl combine the chickpeas, onion, apple, celery, and carrot. Pour over the dressing and mix again to combine, then taste and adjust seasonings to your liking. Enjoy right away or serve chilled. Is great in wraps and sandwiches, too!
High-Protein Gazpacho
  1. Combine all ingredients in a high speed blender, minus garnishes and blend until smooth, about 5 minutes. You may need to blend the ingredients in two batches if your blender isn’t large enough – just transfer first batch into a large bowl, then add the second batch and stir together to combine. Taste and season with salt, pepper, and more vinegar if needed. Cover and refrigerate until chilled.
  2. When serving, garnish with halved cherry tomatoes or finely chopped cucumber, fresh herbs and a drizzle of olive oil if you like.
Tofu Feta
  1. Cut the tofu into small cubes and combine all marinade ingredients in a small bowl or jar. Place tofu cubes in a sealable container and pour over marinade. Seal the lid and give it a shake to coat the tofu. Let marinate in fridge overnight.
  2. Serve over a bowl of chilled gazpacho and enjoy!
No-Bake Chocolate Cheesecake Cups
  1. Melt the chocolate chips in the microwave in 30 second intervals, stirring in between each interval. Then, Into the bowl of a food processor, add all the ingredients and blend on high speed until smooth. You may need to stop and scrape down the sides a few times and add more plant milk 1 tbsp at a time to help it blend.
  2. Divide the chocolate cheesecake into 6 small jars (about ⅔ cups each), seal with a lid and refrigerate overnight. Optionally garnish with fresh berries, yogurt, or coconut shreds and enjoy!

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!

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