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100g Vegan Protein

100g Vegan Protein Meal Plan

You can get 100g of vegan protein in this meal plan covering my go-to vegan breakfast, lunch and dinner!
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Course: Breakfast, Main Course
Cuisine: Vegan
Keyword: high protein, meal prep
Cook Time: 28 minutes
Total Time: 28 minutes
Servings: 1
Calories: 1721kcal

Equipment

  • Large Pan to cook breakfast, lunch and dinner
  • Knife
  • Spatula
  • Measuring cups and spoons
  • Large Pot to cook pasta
  • Strainer or tongs

Ingredients

Vegan Protein Breakfast

  • 1 tsp oil
  • 4 slices tempeh plain, around 55g
  • 1/4 block Tofu extra-firm
  • 2 tbsp Scrambled Tofu Seasoning
  • 1 tomato chopped
  • 1 slice whole wheat bread
  • 15 baby carrots
  • 2 tbsp hummus

Vegan Protein Lunch

  • 1/2 tsp oil
  • 1/4 block Tofu extra-firm or medium-firm tofu, cut into rectangular slices
  • 1 cup broccoli chopped into bite-sized pieces
  • 1/2 cup edamame beans frozen or thawed
  • 1 cup cooked rice brown or white leftover rice or cooked beforehand
  • 1 tbsp soy sauce
  • 1/2 tsp toasted sesame oil
  • 1/4 tsp Kala Namak aka black salt. You can also use regular salt
  • vegan kimchi optional on the side

Vegan Protein Dinner

  • 1/4 cup Red Lentils dried, split lentils
  • 1/2 cup water
  • 85 g High protein pasta or any other pasta of choice
  • 1 cup tomato sauce
  • 1/2 tsp Italian seasoning optional
  • salt and pepper to taste, optional
  • Asparagus optional as side

Instructions

Vegan Protein Breakfast

  • Heat oil on a non-stick pan on medium-high heat and add plain tempeh slices on one-third of the pan (4 slices depending on the size of the pan).
  • On another third, place your crumbled tofu and on the final third section of pan, add chopped tomatoes.
  • Cook these separately for a couple of minutes or until most of the water has evaporated from the tofu and starts to get a little golden. Then, combine the tofu and tomatoes.
  • Add Scrambled Tofu Seasoning to the tofu and tomato mix to make our scrambled tofu.
  • Once scrambled tofu is cooked to your liking, set it aside on a plate and let the tempeh cook a bit longer, if needed.
  • Once the tempeh becomes golden brown on both sides, turn the heat to a low and add your teriyaki sauce (I have a recipe for homemade teriyaki sauce in my e-book if you’re interested in making it). Next, flip it over a few times to let the teriyaki absorb into the tempeh.
  • Now plate and top your scrambled tofu with green onions and/or ketchup.
  • Serve with a side of toast, baby carrots with hummus or other vegetables or fruit.

Vegan Protein Lunch

  • Heat oil on a non-stick pan on medium-high heat and add in slices of tofu on one side.
  • Move tofu to one-third of the pan, then add in edamame beans (if frozen) and also broccoli. We’re going to lightly cook the broccoli and simply cook edamame beans until they are just thawed.
  • Meanwhile, add cooked rice, soy sauce and toasted sesame oil in a serving bowl and mix well.
  • Once broccoli and edamame beans are ready, add those into the bowl along with the rice. Tofu will probably take longer to cook.
  • Cook the tofu on each side until nicely golden on both sides (around 4-5 minutes on each side).
  • Once tofu is cooked, top each piece with a sprinkling of kala namak (for an eggy taste) or regular salt. Feel free to flavour your tofu with other seasonings as well, but since the rice is already flavoured, it isn’t necessary.
  • Top the rice bowl with tofu and serve with vegan kimchi (optional). Enjoy as a healthy, high protein and delicious bowl.

Vegan Protein Dinner

  • Add red split lentils into a non-stick pan along with water, on medium-high heat. Let this cook for around 5-10 minutes until mostly softened, stirring frequently.
  • Meanwhile, cook your pasta in a pot with boiling water according to the pasta instructions. Use a high protein pasta if you want to make this higher in protein like I do! Optionally, you can also throw in asparagus and cook it on top of the pasta (like I do when I’m lazy!)
  • Once the lentils have softened mostly, add pasta sauce of your choice and mix well. Cook this together on medium heat until lentils have completely softened, adding small splashes of water, if needed. Feel free to add italian seasoning or any seasoning as you wish!
  • Once pasta is cooked, drain and add the pasta into the sauce and mix well.
  • Add salt and pepper to taste and any other seasonings, if desired. Enjoy.

Nutrition

Calories: 1721kcal | Carbohydrates: 227g | Protein: 100g | Fat: 47g | Saturated Fat: 3g | Polyunsaturated Fat: 12g | Monounsaturated Fat: 10g | Trans Fat: 1g | Sodium: 3041mg | Potassium: 3106mg | Fiber: 41g | Sugar: 27g | Vitamin A: 23380IU | Vitamin C: 126mg | Calcium: 531mg | Iron: 16mg