If you’ve been trying to eat more protein but food prices are getting expensive, here are a few cheap high-protein vegan meals I’ve been making lately using one simple pantry staple: TVP (Textured Vegetable Protein). It’s affordable, shelf-stable, and really high in protein — and I use it in easy everyday meals.
In this video, I’m sharing 3 simple ideas:
🥣 Overnight oats with TVP
🍛 Mapo tofu with TVP
🍪 TVP protein cookies
I also explain what TVP is and why I’ve been using it more for hitting my protein goals on a budget.
⏱️ Chapters
0:00 Cheap high-protein meals intro
0:35 Why I started using TVP & what is TVP?
1:19 Overnight oats with TVP
2:31 Mapo tofu with TVP
7:15 TVP cookies
Recipes Below ⬇️
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Breakfast: Makes 1 Serving: Calories: 629, 43g protein, 90g carbs, 14g fat
40g quick oats
40g dry Tvp
10g chia seeds
100g unsweetened vegan Yogurt
1/2 tsp vanilla extract (can use some lemon juice)
1 tbsp Vanilla keto pudding
Stevia for extra sweetness
200 ML milk blended with 80g frozen raspberries
100-125 ML extra water to add in.
50g smashed raspberries for middle and some fresh to Top
5g smashed graham crackers
Mapo Tofu: Makes 4 Servings: calories per serving (380g): 339, Protein: 37.3g, Carbs: 28.5g, Fat: 7.7g
2 blocks of soft silken tofu
200g dry tvp
1 cube of mushroom boullion mixed in 2-2.5 cups of hot water
2 tsp Sichuan pepper (toasted, ground)
1 tbsp chili crisp
1 tsp chili oil to fry ginger/garlic
1 tbsp minced garlic
2 tsp minced ginger
1 tbsp chili bean sauce
1-1.5 tbsp soy sauce
1-1.5 tbsp rice vinegar
1 tbsp maple syrup
1/4 chopped green onion
2 tsp corn startch mixed in 1/4 cup water
Begin by toasting Sichuan peppercorns on low to medium heat. Set aside. Mince ginger and garlic and keep aside.
Start by sautéing ginger in 1 tsp chili oil over low to medium heat for 30–60 seconds. Then add minced garlic and sauté for another 30–60 seconds.
Add drained TVP and cook for 5 minutes.
Grind the Sichuan peppercorns and add them in along with the other seasonings, mushroom bouillon, and cornstarch slurry.
Cut silken tofu into cubes and gently add them to the pot. Let it simmer on low to medium heat.
Do not over-stir, as the silken tofu will break.
Serve over white jasmine rice or on its own and enjoy as a high-protein meal.
TVP Cookies recipe is featured in my ebook. You can purchase it here to support my work:
#healthyfood #highproteinvegan #veganrecipes #tvp