High Protein Plant-Based Meal Prep for Weight Loss (Vegan-Friendly)
A strategic plant-based meal prep approach that combines legumes, whole grains, and roasted vegetables to create protein-packed bowls with 25+ grams of protein per serving. These satisfying, flavorful bowls cost less than $3 per meal and reheat beautifully throughout the week without tasting like leftovers.
Equipment
- large skillet
- baking sheet
- mixing bowl
- food containers
- fork
Ingredients
- 4 cups cooked brown rice, quinoa, or farro
- 2 cups cooked lentils or chickpeas
- 2 cups firm tofu or tempeh, cubed
- 3 cups mixed vegetables (broccoli florets, carrots, bell peppers, sweet potato)
- 2 tablespoons olive oil
- Salt and black pepper to taste
- Garlic powder
- 3 tablespoons tahini
- 2 tablespoons lemon juice
- 2 cloves minced garlic
- Water for thinning sauce
- 2 tablespoons tamari
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- Ginger to taste
Instructions
- Step 1: Cook a large batch of brown rice, quinoa, or farro according to package directions (about 4 cups cooked). Fluff with a fork and let cool slightly before dividing into containers.
- Step 2: Prepare legume protein by draining and rinsing canned beans or lentils. Season simply with salt, garlic powder, and black pepper.
- Step 3: Cut vegetables into bite-sized pieces and toss with olive oil, salt, and pepper. Roast at 425°F for 20 minutes until golden and tender.
- Step 4: Press extra-firm tofu between paper towels with weight for 15 minutes. Cut into cubes and pan-fry in oil over medium-high heat for 8-10 minutes until golden on all sides. Season generously.
- Step 5: Make sauce by whisking together tahini, lemon juice, minced garlic, and water, or combine tamari, rice vinegar, sesame oil, and ginger.
- Step 6: Divide grain among five containers and top with legumes, roasted vegetables, and tofu. Drizzle sauce over everything and store in airtight containers in refrigerator for up to five days.
Notes
Season grains while still warm for best flavor absorption. Keep sauce slightly separate or in a small container to prevent vegetables from becoming soggy throughout the week. Flavors improve overnight. Freezes well for up to two weeks. Works for vegan and non-vegan diners alike.