In my 3rd No-Cooking High-Protein Vegan Meal Prep we’re making an ultra-chilled breakfast, fibre-packed lunch, and a flavourful dinner – all without cooking! No ovens, air-fryers or stoves, so you can stay cool in the heat but still have days of delicious meals prepped. I’ve even got a bonus treat for you, so read on!

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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 and second no-cooking meal prep blog… when anyone says they like cooking during a heat wave… they’re LYING! When it’s 1000° outside and the sun is trying to kill me I don’t need another reason to literally melt into a puddle on my kitchen floor. If you can relate, this meal prep is for you!

So when you’re sweaty and you know it and you really don’t want to show it… make these recipes! They’re all cool, refreshing, chilly and so tasty, making the most of fresh and frozen produce while not needing to use any cooking appliances at all.

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 | Smoothie in a Bag: You heard what I said. This will save you so much time during your morning rush!
LUNCH | Big Greek Bean Salad: Combining a winning 3 bean salad with a crunchy and flavourful Greek salad.
DINNER | Chimichurri Tofu Wraps: A total miracle when it comes to using all your wilting herbs in one recipe.
BONUS DESSERT | Mango Sorbet: Who knew using as little as one frozen ingredient could bring such happiness?

Macros breakdown

Breakfast: 460 cal, 36g protein, 47g carbs, 15g fats
Lunch: 471 cal, 30g protein, 49g carbs, 20g fats
Dinner: 600 cal, 35g protein, 52g carbs, 31g fat
Bonus Dessert: 100 cal, 1g protein, 25g carbs, 0g fats

Total Calories: 1535
Total Calories with sorbet*: 1635
Total Protein: 101 grams

Bonus Dessert!

As I mentioned in the instructional YouTube video where I show how to make all these recipes, I also mentioned that a refreshing and delicious treat you can make any time of the day (that really doesn’t require meal prepping at all) is fruit sorbet! I’ve already got a fantastic 4-Ingredient Mango Sorbet recipe on the blog that you can make with just a food processor. Over the years since posting that blog, I’ve realized two things: You really only need one to two ingredients for mango sorbet (or really any fruit sorbet, that is), being frozen fruit and sweetener or other liquid (plant milk, lime/lemon juice, or maple syrup) to help it blend and enhance flavours.

I highly recommend you give homemade sorbet a try! All you need is a food processor or even a slow juicer, which makes for a totally mind-blowingly delicious and creamy sorbet. I use my Hurom H70 slow juicer to make my sorbets, and all I have to do is add frozen fruit to the hopper and process… that’s it! Then out comes lusciously creamy sorbet from the pulp extractor. Just purely insane perfection that’s meant for hot summer days!

Use my code **STEAMY10** for 10% discount on your purchase of any Hurom Slow Juicer

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 #3

In my 3rd No-Cooking High-Protein Vegan Meal Prep we’re making an ultra-chilled breakfast, fibre-packed lunch, and a flavourful dinner – all without cooking! No ovens, air-fryers or stoves, so you can stay cool in the heat but still have days of delicious meals prepped. I've even got a bonus treat for you, so read on!

Print Recipe Pin Recipe

Prep Time 1 30

Total Time 1 30

Servings: 3 full days for 2 people

Course: Breakfast, Dinner, Lunch

Cuisine: Argentinian, Canadian, Greek

Calories: 1535

Ingredients Equipment Method Video Notes

Ingredients

Minty Mango Pineapple Smoothie (measurements for each INDIVIDUAL smoothie)

¾ cup frozen pineapple chunks
¾ cup frozen mango chunks
2 packed cups spinach
2 to 4 tbsp fresh mint leaves
4 tbsp Complement unflavoured plant-based protein powder [use code STEAMYVEGAN for 15% discount]
1 tbsp hemp seeds
1 tsp chia seeds
1 tsp ground flaxseed
1½ cups unsweetened soy milk (or other plant milk)

Strawberry Cran Peach Smoothie (measurements for each INDIVIDUAL smoothie)

¾ cup frozen strawberry halves
½ cup frozen peach slices
¼ cup frozen cranberries
2 packed cups spinach or romaine lettuce (use lettuce for less green/more pink colour)
1 scoop Good Protein Strawberries & Cream plant-based protein powder [use code JANELLEC30 for 30% discount)
1 tbsp hemp seeds
1 tsp chia seeds
1 tsp ground flaxseed
1½ cups unsweetened soy milk (or other plant milk)

Big Greek Bean Salad

1 15-oz can canellini beans, drained and rinsed
1 15-oz can chickpeas, drained and rinsed
1½ cups frozen shelled edamame, microwaved (or soaked in boiling water) and cooled
1 zucchini, diced
1 small red onion, diced
1½ cups red or sweet bell peppers, diced
½ cup kalamata olives, sliced
½ packed cup fresh chopped herbs (parsley, cilantro, dill, basil, etc.)
1 12-oz block extra firm tofu, cut into small cubes
2 tbsp red wine vinegar
2 tbsp fresh lemon juice
1 tbsp dijon mustard
½ tbsp maple syrup
¼ cup olive oil
¼ cup nutritional yeast
2 cloves garlic, finely minced
1 tsp Italian seasoning
½ tsp salt

Chimichurri Tofu Wraps

2 12-oz blocks extra firm tofu, cut into small cubes
1 packed cup parsley (Italian or curly), finely minced
½ packed cup cilantro, finely minced
¼ cup extra virgin olive oil
¼ cup red wine vinegar
¼ cup water
6 tbsp nutritional yeast
3 cloves garlic, finely minced
1 tsp oregano
½ tsp cumin
¼ tsp red chili flakes (or more to taste)
½ tsp salt
1 whole wheat or protein tortilla (gluten-free if needed) [6 total]
½ cup lettuce leaves [3 cups total]
½ cup chopped veggies of choice (cuc, bell pepper, carrot etc.) [3 cups total]
2 tbsp roasted red pepper hummus [¾ cup total]

Equipment

1 High-Speed Blender
6 small resealable freezer-friendly plastic bags or containers (reusable if possible) (For frozen fruit/greens)
6 small jars or reusable bags (For dry smoothie ingredients)

Method

Smoothie in a Bag

Gather all your reusable freezer bags or containers (6) and jars (6). In the freezer bags, add the 1½ cups of frozen fruit for each smoothie (refer to the 2 different smoothie recipes above), plus 2 packed cups of spinach or lettuce. Seal and store in the freezer until ready to use.
Into the small jars or plastic baggies, add the protein powder, hemp seeds, chia seeds and ground flax. Label if desired and store in pantry or on countertop until ready to use.
When ready to make a smoothie, remove one bag from the freezer plus the jar of dry ingredients. Add the 1½ cups soy milk to a high-speed blender, followed by the frozen fruit and greens. If they've frozen together in a large chunk, simply squeeze the sides of the bag or container to release and break apart into the blender. Add the dry ingredients, seal the lid and blend on high speed until smooth and thick — and it will be thick! If it's too thick for your liking (or your blender) add ½ to 1 cup of water until you've reached your desired consistency.

Big Greek Bean Salad

Chop all veggies and add to a large mixing bowl, along with the herbs, and drained and rinsed canellini beans, chickpeas and edamame.
In a small bowl or jar, combine the red wine vinegar, lemon juice, dijon mustard, maple syrup, olive oil, minced garlic, nutritional yeast, Italian seasoning and salt and whisk until emulsified. Pour over the veggies and beans and toss to thoroughly combine .
Divide into 6 meal prep containers and store in the fridge. Gently toss before eating to re-coat in the dressing.

Chimichurri Tofu Wraps

Make the chimichurri sauce: finely chop the parsley and cilantro, and mince the garlic. In a mixing bowl, combine the olive oil, vinegar, oregano, cumin, chili flakes, salt and nutritional yeast until well incorporated. Stir in the chopped herbs and garlic. If you find the mixture is more resembling coleslaw instead of a sauce, you may need to transfer to a small blender and pulse a few times to reduce it into more of a sauce-like consistency, just don't blend until completely smooth — some texture is needed!
Cut the blocks of tofu into small cubes and transfer to a large sealable container. Pour over the chimichurri sauce, close the lid and give the container a few gentle shakes, ensuring the tofu is completely coated. Marinate the tofu overnight to allow the flavours to really develop.
To make the wrap, select a whole wheat tortilla (or gluten-free if needed) and spread 2 tbsp of your favourite hummus in the centre (roasted red pepper is a good choice). Add ½ cup each of lettuce and sliced veggies of choice (bell peppers or cucumbers would be good!) plus about ⅙ of the marinated tofu. Add a drizzle of any remaining chimichurri sauce in the container, and fold into a wrap. Enjoy!

Video

Notes

The total calories if you include a serving of sorbet in your day is an approximation based off of using one cup of frozen mango, roughly 100 calories. This number will change depending on if you use a different fruit or add any other ingredients like sweeteners, plant-milks or protein powders.

Plant Powered

If you digged this meal prep, check out my first and second no-cooking meal preps or any of 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!

No-Cooking High-Protein Vegan Meal Prep #3

Overview