High Protein Vegan Recipes & Meal Prep Ideas

If you’re trying to follow a plant-based diet and still want to get enough protein, you’re not alone. More people are choosing vegan diets for health, environmental, or ethical reasons. Because of this, the need for high–protein vegan recipes is growing. For ideas on vegan meal prep, quick weekday dinners, or high–protein meals, this article has everything you need.

From easy high protein vegan meals to vegan recipes with protein powder, we’ll explore how to meet your protein needs the tasty way.

We will keep it simple and casual. This way, you can enjoy cooking and eating for better health.

Protein is essential for building muscle, repairing tissue, and supporting metabolism. But if you’re vegan, you may wonder: can plants truly provide enough protein?

Yes, they can. Foods like lentils, tofu, tempeh, chickpeas, edamame, nuts, seeds, and whole grains offer excellent sources of plant protein. Add in vegan recipes with protein powder (like pea or rice protein), and your meals can easily hit high protein goals.

For active people, a good target is 0.8–1 gram of protein per pound of body weight, depending on your fitness level and goals.

Before we dive into recipes, here are some of the top vegan protein sources:

Protein: ~20g per cup (cooked)

Why It’s Great: Absorbs flavor well; ideal for stir-fries, grilling, and baking.

Protein: ~30g per cup

Why It’s Great: Fermented and gut-friendly; great for sandwiches, bowls, and pan-frying.

Protein: ~18g per cooked cup

Why It’s Great: Budget-friendly and perfect for soups, stews, and curries.

Protein: ~15g per cooked cup

Why It’s Great: Great for hummus, salads, roasting, or curry.

Protein: ~15g per cooked cup

Why It’s Great: Versatile in tacos, chili, or mixed into quinoa bowls.

Protein: ~8g per cooked cup

Why It’s Great: A complete protein grain that’s easy to use as a base for salads or bowls.

Protein: ~21g per 3 oz

Why It’s Great: Meaty texture and one of the highest vegan protein sources. Great for stir-fries or sandwiches.

Protein: ~17g per cup (cooked)

Why It’s Great: Snackable or toss in salads, soups, or bowls.

Protein: ~10g per 3 tbsp

Why It’s Great: Add to smoothies, oatmeal, or sprinkle over salads for an easy protein boost.

• Protein: ~30g
• Calories: ~500
• Carbs: ~40g
• Fat: ~25g
• Highlights: Balanced and fiber-rich, great post-workout option.

• Protein: ~24g
• Calories: ~450
• Carbs: ~50g
• Fat: ~18g
• Highlights: Comforting, iron-rich, and ideal for batch cooking.

• Protein: ~35g
• Calories: ~420
• Carbs: ~20g
• Fat: ~15g
• Highlights: Extremely high in protein with minimal carbs. Great for lean muscle.

• Protein: ~20g
• Calories: ~400
• Carbs: ~35g
• Fat: ~16g
• Highlights: Quick lunch, heart-healthy, and incredibly satisfying.

• Protein: ~30g
• Calories: ~480
• Carbs: ~45g
• Fat: ~18g
• Highlights: Fiber-packed and perfect for freezing.

• Protein: ~25–30g
• Calories: ~450
• Carbs: ~35g
• Fat: ~20g
• Highlights: Refreshing and energizing—ideal for mornings or post-workout.

• Protein: ~22g
• Calories: ~400
• Carbs: ~45g
• Fat: ~12g
• Highlights: Great for portion control and meal prep.

• Protein: ~28g
• Calories: ~500
• Carbs: ~50g
• Fat: ~18g
• Highlights: Comfort food that delivers on nutrition.

• Protein: ~25g
• Calories: ~470
• Carbs: ~40g
• Fat: ~22g
• Highlights: Balanced macronutrients and filling.

• Protein: ~30g
• Calories: ~510
• Carbs: ~45g
• Fat: ~20g
• Highlights: Perfect for on-the-go or lunchboxes.

• Protein: ~22g
• Calories: ~460
• Carbs: ~42g
• Fat: ~16g
• Highlights: Gluten-free option, creamy and comforting.

• Protein: ~28g
• Calories: ~440
• Carbs: ~30g
• Fat: ~22g
• Highlights: High in protein and iron, great for morning fuel.

• Protein: ~20g
• Calories: ~390
• Carbs: ~35g
• Fat: ~14g
• Highlights: Sweet, energizing beginning to your day.

• Protein: ~30g
• Calories: ~500
• Carbs: ~45g
• Fat: ~20g
• Highlights: Sweet and savory, great for meal prep.

• Protein: ~25g
• Calories: ~420
• Carbs: ~38g
• Fat: ~15g
• Highlights: Make-ahead breakfast, balanced and satisfying.

Meal prepping is a lifesaver, especially when you’re busy. These vegan meal prep recipes are easy to batch cook and store in the fridge or freezer.

• Includes: Tempeh, quinoa, steamed broccoli, carrots, hummus
• Protein: ~30g per box

• Add protein powder, oats, almond milk, chia seeds, and berries
• Protein: ~20g

• Freeze in containers for up to 3 months
• Protein: ~25g

• Prep trays with tofu, zucchini, sweet potatoes, and chickpeas
• Protein: ~28g per tray

• Stuff tortillas with rice, black beans, corn, and vegan cheese
• Protein: ~30g each

• Pasta + edamame + olives + cherry tomatoes + vinaigrette
• Protein: ~22g per serving

Protein powder isn’t just for shakes — it can power up your everyday meals. These recipes are quick, versatile, and ideal for fitness-focused vegan diets.

How to Make:

• Blend: ½ cup oats + 1 banana + ¾ cup almond milk + 1 tsp baking powder + 1 scoop protein powder (vanilla or unflavored).
• Cook on nonstick skillet until bubbles form and edges lift.

Why it’s great: A muscle-building breakfast that feels indulgent yet fuels your day.

Nutrition (per serving): ~20g protein | ~300–350 calories

How to Make:

• Mix: 1 cup oats + ½ cup peanut butter + 1 scoop protein powder + ¼ cup maple syrup.
• Press into a pan and chill, or bake at 350°F for 12–15 mins.

Why it’s great: Homemade, customizable, and no additives.

Nutrition (per bar): ~15g protein | ~250–300 calories

How to Make:

• Stir: 2 tbsp chia seeds + ¾ cup almond milk + 1 scoop protein powder.
• Chill overnight, then top with fruit, seeds, or granola.

Why it’s great: Slow-digesting and rich in omega-3s and protein.

Nutrition: ~20g protein | ~250–300 calories

How to Make:

• Combine: ½ cup oats + ¾ cup almond milk + 1 scoop vegan protein powder + 1 tbsp ground flax + cinnamon.
• Store in a jar overnight.

Why it’s great: Meal-prep friendly, balanced, and filling.

Nutrition: ~25g protein | ~350 calories

How to Make:

• Take your regular banana muffin recipe and mix in 1–2 scoops of protein powder.
• Reduce flour slightly if needed. Bake normally.

Why it’s great: Turns a snack into a muscle-friendly treat.

Nutrition (per muffin): ~10–12g protein | ~180–220 calories

Whether you’re cutting or bulking, dinner is where you can tailor your calories without sacrificing protein.

• Ingredients: Zucchini noodles, tofu cubes, garlic, soy sauce, sesame oil

• Prep Tip: Spiralize zucchini and stir-fry quickly with tofu.

• Protein: ~20g
• Calories: ~200–250
• Why: Light yet filling and ideal for fat loss.

• Ingredients: Napa cabbage, firm tofu, veggie broth, garlic, ginger

• Prep Tip: Simmer cabbage and tofu in seasoned broth.

• Protein: ~18g
• Calories: ~150
• Why: Low calorie and comforting. Great for cold nights or meal prep.

• Ingredients: Chickpeas, cucumber, tomatoes, lemon, parsley

• Prep Tip: Toss all together and chill. Add vegan feta or tahini for extra flavor.

• Protein: ~20g
• Calories: ~300
• Why: Fresh, nutrient-dense, and fiber-rich.

• Ingredients: Banana, oats, almond milk, peanut butter, protein powder

• Tip: Add ice and blend until thick.

• Protein: ~30g
• Calories: ~600+
• Why: Great for post-workout or bulking phases.

• Ingredients: Whole grain pasta sheets, lentil tomato ragu, cashew cream

• Prep Tip: Bake in layers like traditional lasagna.

• Protein: ~30g
• Calories: ~500–700
• Why: Rich and hearty, ideal for satisfying bigger appetites.

• Ingredients: Elbow macaroni, cashew cheese sauce, seitan, nutritional yeast.

• Prep Tip: Bake with breadcrumbs on top for a crispy finish.

• Protein: ~25g

• Calories: ~400–600

Why: Comfort food that’s both creamy and filling, perfect for a cozy night in.

• Ingredients: Chickpeas, quinoa, cherry tomatoes, cucumber, parsley, lemon dressing.

• Prep Tip: Let it marinate for a few hours to enhance the flavors.

• Protein: ~18g

• Calories: ~350

Why: A refreshing and protein-packed meal that’s great for lunch or dinner.

• Ingredients: Firm tofu, mixed vegetables (bell peppers, broccoli, carrots), soy sauce, sesame oil.

• Prep Tip: Press the tofu to remove excess moisture for better texture.

• Protein: ~25g

• Calories: ~400

Why: Quick to prepare and loaded with nutrients, making it a perfect weeknight dinner.

6. Black Bean and Sweet Potato Tacos

• Ingredients: Black beans, roasted sweet potatoes, corn tortillas, avocado, salsa.

• Prep Tip: Top with fresh cilantro and lime for added zest.

• Protein: ~20g

• Calories: ~450

Why: A delicious and colorful meal that’s both satisfying and nutritious.

These high-calorie vegan recipes give you plenty of protein. They also make sure you get a variety of nutrients. Whether you’re looking to fuel your workouts or simply enjoy hearty meals, these dishes are sure to please!

Great for work, school, or on-the-go — all balanced and satiating.

1. Tofu Sandwich

Ingredients: Grilled tofu, lettuce, tomato, avocado, mustard, whole grain bread

Why it’s great: Easy to assemble and full of texture and flavor.

• Protein: ~25g
• Calories: ~400–450

2. Quinoa Salad

Ingredients: Cooked quinoa, black beans, corn, diced bell peppers, cilantro, lime dressing

Why it’s great: This salad is refreshing and packed with protein, fiber, and vitamins. You can enjoy it cold or at room temperature, making it perfect for meal prep.

• Protein: ~20g

• Calories: ~350

3. Chickpea Wrap

Ingredients: Mashed chickpeas, spinach, cucumber, hummus, whole wheat wrap

Why it’s great: This wrap is not only easy to make but also incredibly filling. The combination of chickpeas and hummus provides a creamy texture that pairs well with fresh veggies.

• Protein: ~18g

• Calories: ~300

4. Lentil Soup

Ingredients: Green lentils, carrots, celery, onion, vegetable broth, spices

Why it’s great: A warm bowl of lentil soup is comforting and nutritious. High in protein and fiber, it makes a satisfying option for lunch.

• Protein: ~22g

• Calories: ~250

5. Edamame and Brown Rice Bowl

Ingredients: Shelled edamame, brown rice, steamed broccoli, sesame seeds, soy sauce

Why it’s great: This bowl is a delightful mix of textures and flavors. The edamame adds a nice crunch, while the brown rice provides a hearty base.

• Protein: ~30g

• Calories: ~400

Here’s a sample vegan meal plan focused on protein:

• Breakfast: Protein oats
• Lunch: Tempeh bowl
• Dinner: Lentil curry
• Snack: Protein bar

Second Day

• Breakfast: Smoothie with protein powder
• Lunch: Chickpea wrap
• Dinner: Vegan chili
• Snack: Hummus + veggies

Third Day

• Breakfast: Tofu scramble
• Lunch: Burrito bowl
• Dinner: Seitan stir-fry
• Snack: Trail mix

Fourth Day

• Breakfast: Chia pudding with protein powder
• Lunch: Black bean salad
• Dinner: Vegan pasta
• Snack: Roasted edamame

Fifth Day

• Breakfast: Protein pancakes
• Lunch: Quinoa bowl
• Dinner: Thai tofu curry
• Snack: Smoothie

Sixth Day

• Breakfast: Overnight oats
• Lunch: High protein sandwich
• Dinner: Vegan shepherd’s pie
• Snack: Protein muffin

Seventh Day

• Breakfast: Protein smoothie
• Lunch: Tempeh & avocado wrap
• Dinner: Vegan lasagna
• Snack: Banana + peanut butter

Following a high protein vegan diet doesn’t mean eating boring or complicated meals. With the right ingredients and easy prep methods, you can enjoy tasty vegan recipes. These meals are high in protein, help you reach your fitness goals, and keep you energized.

If you enjoy vegan meal prep ideas, you can find what you need here. You can also discover vegan recipes that use protein powder. Additionally, there are easy high–protein dinner options available.

So fire up that skillet, grab your blender, or prep those containers—vegan gains are calling.