#caloriedeficit #mealprep #vegetarianmealprep
Struggling to hit your protein goals on a vegan diet without eating the same meal every day? In this video, I’m showing you how to prep a full day of vegan, high-protein meals (over 100g protein total!) using different ingredients for each meal. These meals are simple, balanced, and full of flavor—perfect for busy weeks, training, or recovery.
Dinner: Kung Pao Tofu with Fried Rice (~35g protein)
Ingredients:
– 400g firm tofu
– 1 cup rice (uncooked)
– 1 cup mixed veggies (peas, carrots, bell pepper, onion)
– 2 tbsp soy sauce, 1 tbsp rice vinegar, 1 tbsp Schezwan sauce, 1 tbsp cornstarch, a touch of maple syrup
-1 tbsp peanuts, dried chilies, ginger garlic paste
Steps:
1. Airfry cubed tofu (20 min, salt + pepper).
2. Cook 1 cup rice with 2 cups water.
3. Stir-fry onion, bell pepper, green onions, peanuts, chilies + aromatics.
4. Add sauces + cornstarch slurry, toss in tofu.
5. Stir-fry cooked rice with veggies + soy sauce.
Lunch: Sprouts Salad (~28g protein)
Ingredients:
– 2 cups steamed mung sprouts
– 1 boiled potato, cubed
– 1 cup mixed salad veggies (onion, bell pepper, tomato, parsley, arugula)
– ½ tsp cumin powder + ½ tsp chaat masala + lemon juice
Steps:
1. Steam mung sprouts in Instant Pot with turmeric, cumin, chili, and salt (5 min).
2. Assemble salad with sprouts, potato, arugula, and chopped veggies.
3. Dress with spices + lemon juice before eating.
Breakfast: Chocolate Protein Overnight Oats (~25g protein)
Ingredients (per jar):
– ½ cup rolled oats
– 1 tbsp chia seeds
– 1 scoop plant-based chocolate protein powder
– 1 cup plant milk
Toppings: banana, hemp seeds, chocolate chips
Steps:
1. Mix oats, chia, protein powder, and milk in jars.
2. Refrigerate overnight.
3. In the morning, stir in milk, top with banana + hemp seeds.