Vegan Protein Meal Prep for Beginners — Hit Your Protein Goals All Week
Meal prep is the single most effective tool for hitting your protein goals on a vegan diet consistently. One Sunday session of 60 to 90 minutes sets you up for the entire week. Here's exactly what to make.
Why Protein Meal Prep Matters on a Vegan Diet
Getting adequate protein on a plant-based diet requires more planning than on an omnivore diet. Plant protein sources tend to be lower in protein per gram and require variety to cover all essential amino acids. Without planning it's easy to reach the end of the day significantly under your target.
The Sunday Prep List
Overnight oats — make 5 portions at once
Add 60g of oats, one serving of That Protein Blissful Raw Cacao or Nutty Peanut Butter and 200ml of almond milk to each of 5 jars. Stir, seal and refrigerate. Breakfast sorted for the entire week. Each jar delivers approximately 25g of protein.
Full recipe at thatprotein.com/blogs/recipes/overnight-oats-recipe
Protein balls — make a double batch
A double batch makes 28 balls — enough for two snacks a day all week.
Full recipe at thatprotein.com/blogs/recipes/simple-hemp-baobab-protein-ball-recipe
Tofu and vegetable tray bake — make 4 portions
Press and cube 400g of firm tofu. Toss with olive oil, soy sauce, smoked paprika and black pepper. Spread on a baking tray with chopped courgette, bell pepper and cherry tomatoes. Roast at 200 degrees for 25 minutes. Divide into 4 containers with cooked brown rice or quinoa. Each portion delivers approximately 22g of protein.
Edamame and quinoa salad — make 4 portions
Cook 300g of quinoa. Allow to cool. Toss with 200g of defrosted edamame, cucumber, cherry tomatoes, spring onion tops, olive oil and lemon juice. Season well. Divide into 4 containers. Each portion delivers approximately 18g of protein.
Tempeh stir fry — make 2 portions
Slice 200g of tempeh and pan fry in sesame oil until golden. Add tamari, ginger and a splash of rice vinegar. Serve over brown rice with steamed green beans.
Your Weekly Protein at a Glance
Breakfast — overnight oats: 25g. Mid morning — 2 protein balls: 10g. Lunch — tofu tray bake or edamame quinoa salad: 20g. Afternoon — That Protein shake with almond milk: 20g. Dinner — tempeh stir fry: 22g.
Daily total: approximately 97g — well above the 1.2 to 1.4g per kg target for a moderately active 70kg woman.
Browse the full That Protein range at thatprotein.com — free UK delivery on orders over £40.
Disclaimer: This article is for informational purposes only and does not constitute medical or dietetic advice.