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Janelle Carss

1 Hour High-Protein Vegan Meal Prep

Today I’m going to show you how to prep three days worth of high-protein vegan meals for two people in just one hour! With this meal prep you’ll hit 100g of protein per day, and come in under 1800 calories.
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Prep Time 1 hour
Servings: 3 people
Course: Breakfast, Dinner, Lunch
Cuisine: Canadian, Greek, Mediterranean
Calories: 1770
Ingredients Method

Ingredients
  

Chocolate Peanut Butter Overnight Oats (Makes 6, you can half the recipe if you want less servings)
  • 2 cups sprouted rolled oats (regular rolled oats are fine if you can’t find sprouted)
  • ¼ cup + 2 tbsp chia seeds
  • ¼ cup + 2 tbsp hemps seeds
  • ¼ cup + 2 tbsp ground flaxseed
  • ¼ cup + 2 tbsp cocoa powder
  • ¾ cup peanut butter powder (PBFit is a good one)
  • 3 tsp cinnamon
  • ¾ tsp salt
  • 5 cups soy milk (or other plant milk) (might have less protein if you use other milk)
  • ¼ cup + 2 tbsp maple syrup
  • 2 tbsp vanilla extract
Mediterranean Lentil Penne Pasta Salad (Makes 6, you can half the recipe if you want less servings)
  • 20 oz lentil or chickpea pasta, cooked according to package directions, rinsed under cold water
  • 2 cups canned chickpeas, drained and rinsed
  • 1 medium/large zucchini, diced
  • 4 large bell peppers (red, yellow, orange), diced
  • 1 can peaches and cream corn kernels, drained
  • ½ cup black olives, chopped
  • 4 large green onions, finely chopped
Dressing
  • ¼ cup olive oil
  • juice of 6 lemons
  • 2 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp dried basil
  • 1 tsp salt
  • 1 tsp black pepper
Greek Bowls
  • 2 crowns broccoli, cut into florets
  • 1 head cauliflower, cut into florets
Tofu Souvlaki
  • 3 block extra firm tofu, pressed
  • ¼ cup olive oil
  • ¼ cup lemon juice
  • ¼ cup water
  • 8 cloves garlic, minced
  • 2 tbsp dried oregano
  • 2 tbsp dried basil
  • 1 tbsp salt
  • 2 tsp smoked paprika
  • 2 tsp black pepper
Lentil Quinoa
  • 1 cup dry quinoa, rinsed
  • ½ cup split red lentils, rinsed
  • 3 cups water or veggie broth
Lemon Tahini Dill Sauce
  • 6 cloves garlic
  • 6 tbsp tahini
  • 6 tbsp lemon juice
  • ¼ cup low-sodium soy sauce or tamari
  • ¼ cup water
  • black pepper to taste

Method
 

  1. Gather all condiments, spices etc [1 min]: soy sauce, tahini, salt, pepper, paprika, dried basil & oregano, garlic & onion powder, olive oil,
  2. Make the souvlaki marinade [3 mins]: Mince garlic, then whisk together all marinade ingredients in a small bowl or jar.
  3. Marinate the tofu [3 mins]: cut the blocks of tofu into roughly 1” cubes. In one or two large containers divide the tofu, arranging in a couple even layers. Pour the marinade over the tofu, seal the lid and give the container(s) a good shake. Place in the refrigerator to marinate for 30 minutes (you can also do this step the night before which I recommend to do for maximum flavour absorption!)
  4. Cook the red lentil pasta [1 min]: Fill a large pot with salted water, and bring to a boil. Add the pasta and cook according to package directions. Drain and rinse with cold water, then set aside.
  5. Cook the lentil quinoa [2 mins]: Rinse the lentils and quinoa, transfer to a pot, add 3 cups water or veggie broth, bring to a boil, lower heat and cook covered for 20 to 25 minutes until all the liquid is absorbed and the quinoa is fluffy. Set aside to cool.
  6. Chop all veggies for the pasta salad and Greek bowls, drain/rinse canned chickpeas and corn. Keep them separated for easier prep. [20 mins]
  7. Air fry or bake the tofu souvlaki (not using skewers) [3 min]: Preheat oven to 425°F and set a rack to the top slot. Arrange the tofu cubes on a large, lightly oiled baking tray. Bake on top rack for 30 to 35 minutes until golden brown, turning them over halfway through cooking. If air frying, cook for 23 minutes at 400°F.
  8. Steam the broccoli and cauliflower [2 min]: In a large pot with a steamer basket (or in a pressure cooker) steam the broccoli and cauliflower florets until fork tender. Set aside to cool.
  9. Make the pasta salad [8 mins]: In a small mixing bowl or jar combine the ingredients for the dressing and whisk until combined. In a large mixing bowl combine the cooked pasta, chickpeas, chopped bell peppers, zucchini, corn, olives, capers, green onions, and the dressing. Transfer to 6 individual containers or 1 or 2 larger ones, then refrigerate.
  10. Make the lemony tahini dill dressing for the Greek bowls [5 mins]: In a jar or small bowl, combine the dressing ingredients and whisk until smooth and creamy. Set aside.
  11. Make the overnight oats while the rest of the food cools [8 mins]: In a large mixing bowl, combine all the dry ingredients. Add the remaining wet ingredients and stir well to combine. Let sit for 10 to 15 minutes and then stir again to help the chia seed and flaxseed thicken better.
  12. Put food into storage containers [5 to 10mins]: In 6 individual containers, divide the lentil quinoa, steamed broccoli and cauliflower, and tofu souvlaki. Pour the dressing over or store separately in the fridge, serve when ready to eat.
  13. Store the overnight oats [3 mins]: Once the mixture has thickened slightly, divide into 6 jars or containers and store in the fridge.