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Vegan Meal Prep (Healthy, High Protein)

Here are some delicious and healthy vegan recipes that are well-balanced!

After a few years following a vegan lifestyle, I’ve discovered that the best way for me to structure the majority of my meals is this:

  • Type of grain, preferably whole
  • Type of vegan protein such as beans, legumes, tofu, tempeh, protein powder or mock meat (at times)
  • Type(s) of vegetable(s)
  • Sometimes adding in: healthy fats

I don’t always stick to this for every meal but when I do, it really helps my satiation levels. So you will notice in my recipes, I really try to incorporate plenty of plant-based protein sources for the majority of my meals.

For instance, for the Hearts of Palm Ceviche recipe (below), I made sure to add in some chickpeas because I knew that without that, the salad would be very low calorie, low in carbs AND in protein and would not last long in my stomach! As refreshing and great as it would be as a starter or a side, I would never eat that as a full meal.

Hopefully these meals give you an idea of how you could structure your meals!

Watch the video above to see how I made this meal prep and scroll down for the recipes.

Tofu & Cashew Stir Fry

Ingredients (around 4 servings when served with rice):

  • 1 block extra firm tofu, cut into small bite sized cubes
  • 1 tsp oil
  • Vegetables, chopped:
    • 1/4 onion
    • 1.5 cups broccoli
    • 1 cup cauliflower
    • 1 stalk celery
    • 1/4 cup carrots
    • 1/2 bell pepper
  • Sauce:
    • 6 tbsp soy sauce 
    • 1 tbsp rice vinegar 
    • 2 tbsp almond or peanut butter (optional but recommended)
    • 2 tbsp maple syrup 
    • 1 tbsp ginger, minced (or 1-2 tsp ground ginger)
    • 1 tbsp garlic powder 
  • 3/4 cup raw cashews

Instructions:

  1. In a large pan or wok, heat oil on medium-high heat and cook tofu. Cook it on one side for a few minutes (about 4-5) and toss to the best of your ability to evenly cook on each side (doesn’t have to be perfect).
  2. While tofu is cooking, feel free to chop your vegetables.
  3. Once tofu is nicely golden brown, you can set the pieces aside and on the same pan/wok, start by cooking your onions and carrots.
  4. Cook for a couple of minutes (add a splash of water to speed the cooking process) and then add the rest of the vegetables.
  5. Cover and let it cook for about 5-6 minutes or until vegetables are cooked to your liking.
  6. While vegetables are cooking, combine all the sauce ingredients into a small bowl and mix well.
  7. Once vegetables are cooked, throw in the tofu, cashews and sauce and toss until everything is evenly coated.
  8. Serve with rice! This should keep in the fridge for about 4 days. You could also freeze this.

One Pot Quinoa & Eggplant Power Bowl

Ingredients (around 4-5 servings):

  • 1 cup quinoa + 2.5 cups water
  • 1.5 tsp vegetable broth powder (or use vegetable broth instead of water above)
  • 1 tsp oregano
  • 1 tsp garlic powder
  • 1/2 tsp crushed red chili peppers
  • 2 tomatoes, chopped
  • 1 can black beans, drained & rinsed
  • 2 cups chopped eggplant
  • 3/4 cup olives (optional)
  • 1 cup tomato sauce or pasta sauce
  • salt & pepper to taste

Instructions:

  1. Add all ingredients into a large pot or wok and let it come to a boil.
  2. When it comes to a boil, turn the heat down to low, cover and let it simmer for about 20 minutes or until quinoa is cooked. Check up on it to make sure it’s not drying up too much, add a little water if that’s the case.
  3. Adjust seasonings as you wish and serve!

Hearts of Palm & Chickpea Ceviche

Ingredients (around 4-5 servings):

  • 1 can hearts of palm, drained and chopped into small pieces
  • 1 can chickpeas, drained & rinsed
  • 2 tomatoes, chopped
  • 1/2 red onion, diced
  • 1 jalapeno (seeded & finely chopped)
  • 1 bell pepper, chopped into small pieces
  • 1 cucumber, chopped into small pieces
  • 1/2 bunch cilantro, finely chopped
  • Juice of 2 limes
  • 1 avocado, cut into small chunks
  • salt & pepper to taste

Instructions:

  1. Add all ingredients (minus avocado) into a large bowl and mix everything well together.
  2. Toss in avocado gently and add salt & pepper if necessary.
  3. Enjoy on it’s own, with tortilla chips, with greens or whatever you wish!
  4. This should keep in your fridge (in a tightly sealed container) for about 3-4 days.
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