https://youtu.be/oqh6x5kUOMs
Video content summary: High Protein Vegan Meal Prep That Fits a Cut or a Bulk
Meal prep doesn’t need to mean bland food, long prep sessions, or a sink full of dishes. A smart high-protein vegan meal prep can be fast, flexible, and easy to repeat.
This full day of eating keeps most meals in the 20 to 40 gram protein range, while giving you simple ways to add or cut calories. The base day lands around 150 grams of carbs, 40 grams of fat, and 150 grams of protein.
Breakfast Starts With Protein Oats
The day starts with a foolproof bowl of oats. Bring water to a boil, add about 1/4 to 1/2 cup oats, then stir in roughly 1 cup of strawberries or mixed berries. While the oats cook, keep the texture loose with a little extra water.
After cooking, mix in a scoop of PlantFusion protein powder and a little PB2. That gives you a fast breakfast with plenty of protein and a familiar, easy flavor.
Easy ways to change the oats
If you need more calories, add peanut butter instead of PB2, or mix in chia seeds, pumpkin seeds, bananas, or more fruit. If you want a lighter version, use fewer oats, skip the PB2, and sweeten with stevia or a splash of almond milk.
There’s also an easy overnight version. Add everything to a mason jar or container, refrigerate it overnight, and warm it in the morning if you want.
Snacks and Lunch Stay Portable
For snacks, the focus is grab-and-go food you’ll keep eating. Bars such as Orgain, NuGo Slim, Builder, and No Cow all fit the plan. Vegan jerky works too, although fruit and veggies break things up better. Apples, bananas, and baby carrots are especially easy, and carrots pair well with hummus.
Lunch is a burrito built around sautéed peppers, onions, and beefless grounds cooked in about a teaspoon of olive oil. Brands like Boca, Gardein, and MorningStar keep protein high and fat low. Add black beans, a carb-balance tortilla, and vegan cheese shreds such as Violife.
How to make the burrito lighter or bigger
For a heavier lunch, add Beyond or Impossible beef, avocado, rice, sour cream, extra beans, or even a second burrito. For a lighter meal, skip the cheese, sour cream, avocado, and rice. You can also turn the filling into a bowl and skip the tortilla.
Dinner and Dessert Keep Things Simple
Dinner is built for low effort. Air-fry MorningStar chicken strips, heat pre-cooked rice, and serve them with broccoli topped with nutritional yeast for a cheesy, nutty finish. If you have more time, marinated tofu also works well, especially with balsamic vinegar, garlic powder, onion powder, basil, oregano, salt, and pepper.
Dessert is a high-protein chocolate mousse made with a full pack of silken tofu, 3 tablespoons cocoa powder, stevia packets, vanilla extract, and optional English toffee flavor drops. Blend until smooth, then chill for 6 to 8 hours. It makes about 3 servings. If you want it richer, add chocolate chips or fruit.
A Simple Vegan Meal Prep You Can Repeat
The best part of this plan is how easy it is to adjust. The protein stays high, while carbs and fats can move up or down based on your goal, your appetite, or how active you are that day.
If you want more structure, VeganProteins also offers one-on-one coaching, the Muscles by Brussels membership, and the 28 Day Overhaul.
