My Fave High Protein Vegetarian Meal Prep Ideas
Here are some of my favorite High Protein Vegetarian Meal Prep Ideas! Sometimes, I choose a day or two a week to eat only vegetarian food. With these high-protein meal prep, I feel fuller and more prepared for my week without craving meat with ingredients like tofu, lentils, eggs, and chickpeas! From quick breakfast chia bowls to some of my favorite lunch box options, you can save time and meet your protein goals!
Quick Breakfast In Minutes
Chia Pudding Granola Yogurt Bowl
This Chia Pudding Granola Yogurt Bowl is my easiest high-protein breakast ever to meal prep! I make the Strawberry Jam, Chia Seed Pudding and the Homemade Chocolate Peanut Butter Granola over the weekend. Then, whenever I need a quick breakfast, I cut some fruit, and top a bowl of Greek Yogurt with chia pudding, granola, jam, and a drizzle of honey. It’s healthy, fast, and gets me fueled especially after a run without having to think too hard!
Chia Seed Pudding (Base):
- 1/2 cup chia seeds
- 2 cups coconut milk
Granola Bowl Ingredients (Per Serving):
- 1/4 cup chia pudding
- 1/4 cup yogurt
- 2 teaspoons strawberry jam
- 1/2 banana sliced
- 1/4 cup strawberries quartered
- 1/4 cup homemade granola
- 1 tablespoon honey
Korean Marinated Mayak Eggs
There’s no quicker and tastier breakfast than a jammy Korean Mayak Egg over a bowl of hot rice. I make this Mayak Eggs ALL the time. Since it sits in the fridge, the eggs absorb more of that spicy soy marinade and gets even more better. It’s such a quick source of proteins, I can eat in 5 minutes after a run or a full day out by just pairing it with some rice and broccoli namul, or another side dish I usually have in the fridge.
- 12 Eggs
- 2 tsp salt
- 2 tbsp Vinegar
Marinade
- 6 cloves Garlic minced
- 2 Korean Green Pepper chopped
- 1 Red Chili chopped & optional
- 3 Green Onion chopped & optional
- 1 tbsp Sesame Seeds
- 1 cup Soy Sauce
- ½ cup Honey
- 1 tbsp Sesame Oil optional
- ½ cup Water
Lunchbox or Dinner Side Dishes
Coconut Chickpea Curry
Whenever I’m looking for something hearty, creamy, but still high protein, I make big batches of this Coconut Chickpea Curry. Chickpea is one of the veggies that’s ridiculously high in protein. Adding them to this curry makes them melt in your mouth! This dish can be stored in airtight containers in the fridge for 3-4 days. And, it gets better as it sits overnight! You can also portion them and put in thefreezer for 1-2 months. This curry can be reheated in a saucepan or microwave when you’re ready to eat. It’s delicious paired with rice or bread!
- 1 onion chopped
- 1 tbsp neutral oil
- 1 tbsp minced garlic
- 1/2 tbsp minced ginger
- 1/2 tbsp curry powder
- 1 tsp paprika
- 1 tsp onion powder
- 1/2 tbsp ginger powder
- 1 tsp black pepper
- 1 tbsp garam masala
- 1 can crushed tomatoes
- 1 can chickpeas 15 oz, drained and rinsed
- 1 can coconut milk
- chopped cilantro optional
Vegetarian Mapo Tofu
Vegetarian Mapo Tofu is the classic lunch box dish. It’s spicy, fragrant, and just numb enough to make you want to take another big bite with rice. This mapo tofu uses mushrooms and tofu to increase that protein content but still keep it absolutely meat-free! This tofu dish can be stored in an airtight container in the fridge for about 3-4 days. To reheat, add a little water to loosen the sauces and microwave, or use a saucepan.
- 20-30 Shiitake Mushroom
- 1 lb silken tofu cut into cubes
- 1.5 tbsp Doubanjiang
- 2 Green Onion
- 1.5 tbsp Garlic minced
- 1 tbsp Soy Sauce
- 2.5 tbsp Garlic minced
- 1 tbsp Sugar
- 0.5 tbsp Ground Sichuan Peppercorn
- 1-2 cups Water or Vegetable Stock
Crispy Tofu Patties with Creamy Cilantro Sauce
These Crispy Tofu Patties make for a tasty little snack anytime after a workout, or can be a great side dish to a full meal. You can meal prep both the tofu patties and that creamy cilantro sauce, which keeps well in the fridge as well. Fully cook a big batch of these tofu patties, then freeze them in resealable bags. To reheat, you can use a pan, an oven, or an air fryer. These are great for both a quick snack and an easy lunch time protein!
- ¼ cabbage chopped
- 1 potato peeled and grated
- 450 g medium-firm or firm tofu around 1 pack, drained and pat dry
- 1 egg optional
- ¼ – ½ cup cheese shredded
- 1/2 cup cornstarch
- 1 tablespoon garlic powder
- Salt and pepper
- ¼ teaspoon paprika
Creamy cilantro sauce
- 1 bunch cilantro around 2 cups
- 1 lime
- 4 cloves Garlic
- ½ cup mayo
- Salt and pepper
Spinach Kale Pesto
This Spinach Kale Pesto uses a lot more veggies than you think! Spinach and Kale are both considered higher in proteins when it comes to leafy greens. Blended together with cottage cheese, it becomes a yummy protein-rich sauce that you can keep in the fridge in an airtight jar for 3-4 days. Make a huge batch of this pesto sauce, and you’ll have easy high protein vegetarian pasta ready to go any time you want! I also use this pesto as a spread in sandwiches, or just dip with crudités for a quick snack.
- 2 bags Spinach about 8–10 cups of spinach
- 1 bunch kale stems removed, large bunch
- 2-3 cups fresh basil leaves
- 2 cloves garlic
- 1 cup cottage cheese
- ¼ cup olive oil
- ½ cup Parmesan Cheese freshly grated
- Salt and black pepper to taste
- 1 tsp lemon juice optional, for a fresh, tangy kick. Or use zest of 1/2 lemon
Hearty Lentil Soup
This Veggie-Packed Hearty Lentil Soup is super healthy, and super easy to meal prep for the week. Soup is my easy hack for sneaking protein and fiber when I don’t feel like eating a hearty, meaty meal. Whenever Dom is craving something yummy late night, we have Lentil Soup in the fridge. It’s filling, but light on your stomach. I just make a ton, store them in little soup containers, and enjoy them over the week.
- 1 potato chopped into bite-sized chunks
- 2 carrots chopped into bite-sized chunks
- 1 onion diced
- 1/2 tbsp oil
- 1.5-2 cups dry red lentils washed
- 1 tsp minced garlic
- 1 tsp smoked paprika
- 1/2 tbsp garlic powder
- 1 tsp smoked salt
- 1/2 tbsp cumin
- 1 tsp sweet curry powder
- 6-7 cups Chicken Broth or Vegetable Broth
- Salt and Pepper to taste
Garnishes
- croutons
- red pepper flakes
- chopped parsley
- 1 slice lemon
Soft Tofu with Silky Egg Sauce
This Soft Tofu with Silky Egg Sauce satisfied even my pickiest of nieces, and she downed it with so much rice! Super tender soft tofu is mixed with a silky sauce made with egg. It is a pretty tasty way to eat more vegetables, even for kids, especially when it’s packed as tomorrow’s lunch box. Make a huge batch and keep in the fridge in an airtight container. You’ll have a healthy, high-protein veggie sauce to go with rice for the next 2-3 days. It reheats well with or without rice, just loosen it with a little water.
- 1 Pack silken tofu cut into cubes
- 1 Cup Vegetable Stock / Dashi Stock
- 1/2 Cup Mixed Vegetables corn, peas and carrots
- 1 Pack Shimeji Mushrooms
- 2 Stalks Green Onion chopped
- 3 Large Eggs
- 1 tbsp Corn Starch or Tapioca Starch (Tapioca is thicker)
- 3 tbsp Cold Water
- 1 tsp Sugar
- .5 tsp White Pepper
- .5 tsp Salt
- 2.5 tbsp Soy Sauce
