Meal prep has become increasingly popular in recent years as people aim to eat healthier, save time, and reduce food waste. It involves preparing meals in advance and storing them for later consumption. For vegans, meal prep is especially important as it can be challenging to find high-protein plant-based meals on the go. With the help of an air fryer, meal prep can be made even easier and more efficient.
Why Meal Prep?
Meal prep offers a range of benefits, including:
Time-saving: With meal prep, you can prepare meals in advance, reducing the time spent cooking during the week. This is particularly helpful for busy individuals who may not have the time to cook every day.
Healthier meals: When you meal prep, you have greater control over the ingredients in your meals, making it easier to ensure you are consuming a balanced and nutritious diet.
Cost-effective: By preparing meals in advance, you can reduce the amount of food waste and save money by buying ingredients in bulk.
The Importance of Protein for Vegans
Protein is an essential macronutrient that plays a critical role in building and repairing tissues, maintaining muscle mass, and supporting a healthy immune system. For vegans, it can be challenging to consume adequate protein as most plant-based sources are not complete proteins, meaning they do not contain all nine essential amino acids.
To meet their protein requirements, vegans should consume a variety of protein-rich foods, such as beans, lentils, tofu, nuts, and seeds. By incorporating these foods into their meals and snacks, vegans can ensure they are consuming sufficient amounts of protein to support their overall health and well-being.
How an Air Fryer Helps with Meal Prep
An air fryer is a kitchen appliance that uses hot air to cook food, resulting in crispy and delicious meals without the need for excessive oil. For vegans, an air fryer can be a valuable tool for meal prep, as it can cook a range of high-protein plant-based foods quickly and efficiently.
For example, air fryer tofu is an easy and protein-rich addition to any meal. Simply marinate the tofu in a mixture of soy sauce and spices and air fry for 15-20 minutes until crispy. Similarly, chickpeas, lentil burgers, and buffalo cauliflower wings can all be prepared in an air fryer, making meal prep more convenient and hassle-free.
5 Recipe Ideas for Vegan Mel Prep, which are high in Protein and can be made using an air fryer
Air Fryer Tofu
Ingredients:
14 oz (400 g) firm tofu
1 tbsp soy sauce
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp black pepper
Macronutrient breakdown (per serving):
Protein: 17g
Carbohydrates: 7g
Fat: 7g
Calories: 157
Alternative ingredients: Instead of soy sauce, you can use tamari or coconut aminos. You can also switch up the spices with your favorite herbs and seasonings.
Cooking time: 15-20 minutes
Best time to eat: This high-protein meal is perfect for lunch or dinner, as it provides a good balance of protein, carbs, and fat.
Crispy Chickpeas
Ingredients:
1 can (15 oz) chickpeas
1 tbsp olive oil
1/2 tsp garlic powder
1/2 tsp paprika
1/4 tsp salt
Macronutrient breakdown (per serving):
Protein: 7g
Carbohydrates: 21g
Fat: 4g
Calories: 135
Alternative ingredients: Instead of chickpeas, you can use any type of beans or legumes you prefer. You can also add different spices or seasonings, such as cumin, chili powder, or nutritional yeast.
Cooking time: 15-20 minutes
Best time to eat: These crispy chickpeas make a great protein-packed snack or can be added to salads for extra crunch.
Vegan Buffalo Cauliflower Wings
Ingredients:
1 head cauliflower
1/2 cup almond milk
1/2 cup flour
1 tsp garlic powder
1 tsp paprika
Salt and pepper to taste
Vegan buffalo sauce
Vegan ranch dressing
Macronutrient breakdown (per serving):
Protein: 5g
Carbohydrates: 20g
Fat: 2g
Calories: 108
Alternative ingredients: Instead of cauliflower, you can use broccoli or zucchini. You can also make your own vegan buffalo sauce by combining hot sauce with melted vegan butter or coconut oil.
Cooking time: 15-20 minutes
Best time to eat: These vegan buffalo cauliflower wings are perfect as a game-day snack or as a side dish for a dinner party.
Air Fryer Lentil Burgers
Ingredients:
1 cup cooked lentils
1/2 cup rolled oats
1/2 onion, diced
1 tsp garlic powder
Salt and pepper to taste
Macronutrient breakdown (per serving):
Protein: 11g
Carbohydrates: 21g
Fat: 2g
Calories: 136
Alternative ingredients: Instead of lentils, you can use chickpeas, black beans, or any type of cooked beans or legumes. You can also add different veggies, such as grated carrots or zucchini.
Cooking time: 10-15 minutes
Best time to eat: These air fryer lentil burgers are perfect for a quick and easy lunch or dinner, and they pair well with sweet potato fries or a side salad.
Spicy Peanut Tofu Bowl
Ingredients:
14 oz (400 g) firm tofu
2 tbsp peanut butter
1 tbsp soy sauce
1 tbsp sriracha
1 tbsp lime juice
1 cup cooked brown rice
2 cups steamed broccoli
Macronutrient breakdown (per serving):
Protein: 23g
Carbohydrates: 44g
Fat: 16g
Calories: 376
Alternative ingredients: Instead of tofu, you can use tempeh or seitan. You can also switch up the veggies, such as adding carrots or bell peppers, and use quinoa instead of brown rice.
Cooking time: 15-20 minutes
Best time to eat: This spicy peanut tofu bowl makes a satisfying and filling dinner, as it contains a good balance of protein, carbs, and healthy fats. It’s also a great meal to fuel you after a workout.
Meal
Macros (per serving)
Serving Size
Cooking Time
Best Time to Consume
Air Fryer Tofu
Protein: 17g
2-3 oz
15-20 min
Lunch or Dinner
Carbs: 7g
Fat: 7g
Calories: 157
Crispy Chickpeas
Protein: 7g
1/2 cup
15-20 min
Snack or Salad Topping
Carbs: 21g
Fat: 4g
Calories: 135
Vegan Buffalo Cauliflower
Protein: 5g
1 cup
15-20 min
Snack or Side Dish
Wings
Carbs: 20g
Fat: 2g
Calories: 108
Air Fryer Lentil Burgers
Protein: 11g
1 burger
10-15 min
Lunch or Dinner
Carbs: 21g
Fat: 2g
Calories: 136
Spicy Peanut Tofu Bowl
Protein: 23g
1 bowl
15-20 min
Dinner or Post-Workout
Carbs: 44g
Fat: 16g
Calories: 376
Macro and Cooking information for the 5 high-protein vegan meal prep ideas using an air fryer
Meal prep is an excellent way for vegans to ensure they are consuming a balanced and nutritious diet. By incorporating high-protein plant-based foods into their meals and snacks, vegans can meet their protein requirements and support their overall health. With the help of an air fryer, meal prep can be made even easier, making it a valuable tool for anyone looking to save time and eat healthier.
The mango, also known as the “King of Fruits”, is a tropical fruit that is beloved by millions around the world. There are many reasons why mango holds this regal title, from its delicious taste to its health benefits and cultural significance. In this post, we’ll explore why mango truly deserves to be called the King of Fruits.
Firstly, let’s talk about its taste. Mango has a sweet, juicy flavor that is difficult to resist. Whether eaten fresh, dried or in a smoothie, its tropical taste is sure to transport your taste buds to a faraway paradise. The aroma alone is enough to make your mouth water, and the succulent flesh of a ripe mango is truly a sensory delight. Its juicy sweetness is complemented by a subtle tang that gives it a unique and unforgettable flavor.
But mango’s appeal goes beyond just taste. It is also packed with nutrients that can provide many health benefits. For example, it is rich in vitamins A and C, which are important for maintaining healthy skin, eyes, and immune function. Mangoes are also a good source of fiber, which can aid in digestion and help you feel full. And let’s not forget about the antioxidants, which can help protect against cancer and other chronic diseases.
In addition to its taste and health benefits, mango also holds cultural significance in many parts of the world. In India, mango is considered a symbol of love and is often given as a gift during the summer months when the fruit is in season. In the Philippines, mango is a popular ingredient in many dishes, including desserts, and is celebrated during the annual Mango Festival. And in many Latin American countries, mango is used to make refreshing drinks and is enjoyed as a snack during the hot summer months.
Finally, mango’s regal title as the King of Fruits is also due to its sheer popularity. It is one of the most widely consumed fruits in the world and for good reason. Its delicious taste, health benefits, and cultural significance make it a beloved fruit that is enjoyed by people of all ages and backgrounds.
They truly deserve to be called the King of Fruits. Its sweet and juicy flavor, health benefits, cultural significance, and popularity make it a fruit fit for royalty. So the next time you bite into a succulent mango, remember that you are savoring the taste of the King of Fruits.
Why are Mangos important in Diet, Specially for Vegans and Vegetarians?
Mangoes are not only a delicious and satisfying fruit, but they are also packed with nutrients that can provide many health benefits. For vegans and vegetarians, mangoes can be an important addition to their diets for several reasons.
Firstly, mangoes are a good source of fiber, which is important for maintaining healthy digestion and preventing constipation. This is especially important for vegans and vegetarians who may consume a lot of plant-based foods that are high in fiber but can sometimes be harder to digest. Consuming mangoes regularly can help ensure that the digestive system is functioning properly and efficiently.
Secondly, mangoes are rich in vitamins A and C, which are essential for maintaining healthy skin, eyes, and immune function. Vitamin A is important for skin health and can help protect against acne, while vitamin C is a powerful antioxidant that can boost the immune system and protect against illness. These vitamins can be especially important for vegans and vegetarians who may not consume as much of these nutrients from animal-based sources.
Furthermore, mangoes contain several other important vitamins and minerals, such as potassium, magnesium, and folate, which can help support overall health and well-being. These nutrients can be especially important for vegans and vegetarians who may be at a higher risk for deficiencies in certain vitamins and minerals due to their dietary restrictions.
Lastly, mangoes are versatile fruit that can be used in a variety of vegan and vegetarian dishes. They can be added to smoothies, salads, and curries, or enjoyed on their own as a healthy snack. They also make a great addition to vegan desserts, such as sorbets and ice creams, providing a sweet and delicious flavor without the need for animal-based ingredients.
Mangoes can be an important addition to the diets of vegans and vegetarians due to their fiber content, vitamin and mineral content, and versatility in plant-based dishes. Adding mangoes to your diet can not only help ensure you are getting important nutrients but also provide a delicious and satisfying addition to your meals.
Mangoes are a good source of fiber, which is important for maintaining healthy digestion.
Mangoes are rich in vitamins A and C, which are essential for maintaining healthy skin, eyes, and immune function.
Mangoes contain several other important vitamins and minerals, such as potassium, magnesium, and folate, which can help support overall health and well-being.
Mangoes are a versatile fruit that can be used in a variety of vegan and vegetarian dishes.
Mangoes can be added to smoothies, salads, and curries, or enjoyed on their own as a healthy snack.
Mangoes make a great addition to vegan desserts, such as sorbets and ice creams.
Mangoes provide a sweet and delicious flavor without the need for animal-based ingredients.
Consuming mangoes regularly can help ensure that the digestive system is functioning properly and efficiently.
Mangoes can help vegans and vegetarians meet their vitamin and mineral needs, which may be harder to achieve through a plant-based diet alone.
Mangoes can provide a satisfying and delicious addition to meals for vegans and vegetarians.
10 Vegan Meal Prep Ideas using Mangoes
Thai Mango Salad: This refreshing salad is a perfect summer dish that combines fresh ingredients like mango, cucumber, and lime dressing. Ataulfo mangoes work best for this salad due to their sweetness, juiciness, and creamy texture that complement the crisp cucumber and tangy lime dressing. Ataulfo mangoes have thinner skin and are smaller in size than other mango varieties, making them easier to peel and chop. If Ataulfo mangoes are not available, Honey or Kent mangoes are good alternatives. Both have a similar texture and sweetness that work well with the salad’s other ingredients.
Mango Salsa: Mango salsa is a popular condiment that can be served with chips or used as a topping for tacos or salads. Tommy Atkins mangoes are a perfect choice for a chunky salsa as their firm texture retains shape when diced, and their mild sweetness balances well with tomato acidity and jalapeno heat. Francis or Valencia Pride mangoes can also be used in this recipe, but they are not as firm as Tommy Atkins mangoes, so the salsa may be slightly more runny.
Mango Curry: Mango curry is a flavorful dish that combines the sweetness of mangoes with savory spices and coconut milk. To add a sweet, aromatic flavor that blends well with the spicy and savory notes of the curry, Kesar mangoes are the go-to choice. Kesar mangoes are known for their deep orange color, pulpy texture, and sweet aroma. Ataulfo or Honey mangoes can also be used in this recipe, but they are not as aromatic as Kesar mangoes.
Mango Chutney: Mango chutney is a tangy-sweet condiment that can be served with samosas, pakoras, or used as a glaze for roasted vegetables. Kent mangoes are best for creating a chutney with depth of flavor due to their firm texture and tangy-sweet taste that holds up well when cooked. Kent mangoes have green-yellow skin and a sweet, juicy flesh that is ideal for making chutney. Tommy Atkins or Francis mangoes are other alternatives, but they may be slightly sweeter than Kent mangoes.
Mango Sticky Rice: Mango sticky rice is a popular Thai dessert that combines sweet sticky rice with fresh mango and coconut milk. Honey mangoes are the perfect choice for this dessert due to their sweet, juicy, and firm flesh that pairs well with sticky rice and coconut milk. Honey mangoes have a smooth, creamy texture and a bright yellow-orange color that makes them visually appealing in this recipe. Ataulfo or Francis mangoes can also be used in this recipe, but they are slightly less firm than Honey mangoes.
Mango Smoothie Bowl: Mango smoothie bowls are a healthy and delicious breakfast option that combine fresh fruit, yogurt, and granola. Haden mangoes work great for this fruity smoothie bowl due to their sweet, juicy, and creamy texture that blends well with the other ingredients. Haden mangoes have a fibrous texture and a deep orange-red color that makes them visually appealing in this recipe. Kent or Tommy Atkins mangoes are also good options, but they may be slightly less sweet than Haden mangoes.
Mango Quinoa Salad: Mango quinoa salad is a nutritious and filling dish that combines quinoa, mango, and a spicy dressing. Francis mangoes are ideal for this recipe due to their sweet and creamy flavor that complements the nuttiness of quinoa and the spiciness of the dressing. Francis mangoes have a fibrous texture and a bright yellow-orange flesh that looks visually appealing in the salad. If Francis mangoes are not available, Ataulfo or Kent mangoes can be used as alternatives. Both of these mangoes have a similar texture and sweetness that work well with the other ingredients in the salad.
Mango Coconut Curry Soup: Mango coconut curry soup is a creamy and flavorful soup that combines the sweetness of mango with coconut milk and curry spices. To add a sweet and tropical flavor to the soup, Alphonso mangoes are the perfect choice. Alphonso mangoes have a unique floral aroma and a creamy, juicy texture that complements the creamy coconut milk in the soup. If Alphonso mangoes are not available, Kesar or Honey mangoes can be used as alternatives. Both of these mangoes have a similar aroma and texture that work well in this recipe.
Mango Lassi: Mango lassi is a refreshing Indian drink that combines fresh mango with yogurt and spices. For a rich and creamy lassi, Chaunsa mangoes are the ideal choice. Chaunsa mangoes have a smooth and creamy texture and a sweet, floral taste that complements the tanginess of the yogurt. If Chaunsa mangoes are not available, Tommy Atkins or Kent mangoes can be used as alternatives. Both of these mangoes have a similar texture and sweetness that work well in this recipe.
Mango Popsicles: Mango popsicles are a perfect summer treat that combines fresh mango with coconut milk and a touch of lime. For a creamy and smooth popsicle, Keitt mangoes are the ideal choice. Keitt mangoes have a fibrous texture and a sweet, juicy taste that pairs well with creamy coconut milk. If Keitt mangoes are not available, Ataulfo or Honey mangoes can be used as alternatives. Both of these mangoes have a similar texture and sweetness that work well in this recipe.
Here is a table showing the macronutrient values for each of the 10 vegan meal prep ideas using different breeds of mangoes available in America, along with the serving size in grams:
Dish
Breed of Mango
Serving Size (g)
Calories
Protein (g)
Carbs (g)
Fat (g)
Mango Salsa
Tommy Atkins
100
64
1.1
15.9
0.4
Mango Smoothie Bowl
Keitt
250
253
7.1
48.9
4.3
Mango Sticky Rice
Ataulfo
150
260
3.5
58.4
2.4
Mango Black Bean Salad
Kent
200
245
8.7
35.9
9.3
Mango Tofu Stir-Fry
Honey
250
300
11.5
38.6
11.2
Mango Chia Pudding
Keitt
100
149
3.1
19.1
7.1
Mango Quinoa Salad
Haden
200
266
7.7
46.9
5.1
Mango Coconut Curry Soup
Alphonso
250
280
4.2
25.4
20.4
Mango Lassi
Chaunsa
300
254
6.8
44.4
5.6
Mango Popsicles
Keitt
50
58
0.9
12.5
1.3
macronutrient values for each of the 10 vegan meal prep ideas using different breeds of mangoes
Note: These values are estimated and may vary depending on the exact ingredients used and serving sizes.
Here is a table showing the micronutrient values for each of the 10 vegan meal prep ideas using different breeds of mangoes available in America, along with the serving size in grams:
Dish
Breed of Mango
Serving Size (g)
Vitamin A (IU)
Vitamin C (mg)
Calcium (mg)
Iron (mg)
Mango Salsa
Tommy Atkins
100
520
21
12
0.3
Mango Smoothie Bowl
Keitt
250
225
74
199
2.3
Mango Sticky Rice
Ataulfo
150
1147
40
38
2.7
Mango Black Bean Salad
Kent
200
935
34
50
2.8
Mango Tofu Stir-Fry
Honey
250
504
59
186
4.9
Mango Chia Pudding
Keitt
100
300
30
163
2.6
Mango Quinoa Salad
Haden
200
192
57
55
2.7
Mango Coconut Curry Soup
Alphonso
250
157
55
45
1.8
Mango Lassi
Chaunsa
300
1097
82
361
1.5
Mango Popsicles
Keitt
50
25
6
15
0.2
micronutrient values for each of the 10 vegan meal prep ideas using different breeds of mangoes
Note: These values are estimated and may vary depending on the exact ingredients used and serving sizes.
In this post, we’ve explored the many reasons why mangoes are a delicious and nutritious addition to any vegan meal prep plan. From their high fiber content and rich vitamin and mineral profile to their versatility in a variety of dishes, mangoes are truly the king of fruits.
For vegans and vegetarians, mangoes can be especially important for ensuring a well-rounded and nutrient-dense diet. With their high levels of vitamins A and C, as well as other important nutrients like potassium and magnesium, mangoes can help support healthy skin, eyes, immune function, and overall well-being.
Furthermore, mangoes provide a satisfying and delicious addition to plant-based meals, whether they’re used in smoothies, salads, curries, or desserts. Their sweet and juicy flavor makes them an excellent substitute for animal-based ingredients in many recipes, and their versatility means they can be used in both sweet and savory dishes.
Whether you’re a vegan, vegetarian, or simply looking to incorporate more plant-based foods into your diet, mangoes are a great choice. So why not pick up some fresh mangoes on your next trip to the grocery store and start incorporating them into your meal prep plan? Your taste buds and your body will thank you.
Meal prepping is an essential aspect of healthy eating, and it is especially important for vegetarians who may struggle to find protein-rich meal options. Indian cuisine offers an array of vegetarian dishes that are not only delicious but also nutrient-dense and protein-packed. By incorporating Indian cuisine into their meal prep, vegetarians can ensure that they are getting the necessary nutrients and protein that their bodies need to thrive.
It provides a convenient and practical way to maintain a healthy diet, even when life gets busy. By planning meals in advance, vegetarians can ensure that they have a variety of tasty and nutritious meals available throughout the week. Indian cuisine offers a vast selection of vegetarian dishes, from lentil soups and chana masala to palak paneer and aloo gobi, which can be easily prepped in advance and stored for later consumption.
It can also be a great way for vegetarians to save money on groceries as they can purchase ingredients in bulk and use them to create multiple meals. Additionally, by prepping meals in advance, vegetarians can reduce food waste and minimize the need to purchase expensive and unhealthy takeout options.
Meal prepping is an excellent tool for vegetarians who want to maintain a healthy diet while enjoying delicious and nutritious meals. With the diverse range of vegetarian options available in Indian cuisine, meal prepping has never been easier or more accessible. Incorporating Indian dishes into meal prep plans can provide vegetarians with the necessary nutrients and protein their bodies need to thrive, while also offering convenience and practicality in their daily routine.
Here are 10 high-protein vegetarian meal prep ideas for Indian cuisine that are perfect for lunch or dinner:
Chana Masala: This classic North Indian dish is made with chickpeas, onions, tomatoes, and a blend of spices like cumin, coriander, and garam masala. It’s a great source of protein and fiber and can be paired with rice or bread.
Macros: One serving (200g) contains approximately 17g protein, 42g carbs, and 6g fat.
Prep time: 30 minutes
Storage: Store in an airtight container in the fridge for up to 4 days.
Palak Paneer: This popular dish is made with spinach and cottage cheese, and is a great source of protein, calcium, and iron. It’s creamy, flavorful, and pairs well with rice or bread.
Macros: One serving (200g) contains approximately 18g protein, 10g carbs, and 12g fat.
Prep time: 45 minutes
Storage: Store in an airtight container in the fridge for up to 4 days.
Tofu Tikka Masala: This vegan version of the classic chicken tikka masala is made with marinated tofu, a creamy tomato-based sauce, and a blend of spices. It’s a great source of protein and can be paired with rice or bread.
Macros: One serving (200g) contains approximately 17g protein, 15g carbs, and 12g fat.
Prep time: 1 hour
Storage: Store in an airtight container in the fridge for up to 4 days.
Lentil Dal: This classic Indian lentil dish is a great source of plant-based protein and fiber. It’s made with lentils, onions, tomatoes, and a blend of spices like cumin, turmeric, and coriander. It can be paired with rice or bread.
Macros: One serving (200g) contains approximately 14g protein, 22g carbs, and 4g fat.
Prep time: 45 minutes
Storage: Store in an airtight container in the fridge for up to 4 days.
Quinoa Vegetable Biryani: This healthy take on the classic biryani is made with quinoa, mixed vegetables, and a blend of spices. It’s a great source of protein and fiber, and is a filling and nutritious meal.
Macros: One serving (200g) contains approximately 10g protein, 30g carbs, and 7g fat.
Prep time: 1 hour
Storage: Store in an airtight container in the fridge for up to 4 days.
Tandoori Paneer Salad: This salad is made with grilled tandoori paneer (cottage cheese marinated in yogurt and spices), mixed greens, and a variety of colorful vegetables like bell peppers, cucumbers, and tomatoes.
Macros: One serving (200g) contains approximately 20g protein, 12g carbs, and 8g fat.
Prep time: 30 minutes
Storage: Store the paneer separately from the salad in an airtight container in the fridge for up to 4 days.
Aloo Gobi: This classic North Indian dish is made with potatoes, cauliflower, and a blend of spices like cumin, turmeric, and coriander. It’s a great source of protein and can be paired with rice or bread.
Macros: One serving (200g) contains approximately 6g protein, 27g carbs, and 8g fat.
Prep time: 45 minutes
Storage: Store in an airtight container in the fridge for up to 4 days.
Masoor Dal Makhani: This lentil dish is made with black lentils, red kidney beans, and a creamy tomato-based sauce. It’s a great source of protein and can be paired with rice or bread.
Macros: One serving (200g) contains approximately 12g protein, 22g carbs, and 8g fat.
Prep time: 1 hour
Storage: Store in an airtight container in the fridge for up to 4 days.
Veggie Kebabs: These kebabs are made with a variety of colorful vegetables like bell peppers, onions, and zucchini, marinated in a blend of yogurt and spices, and grilled to perfection. They’re a great source of protein and can be paired with rice or bread.
Macros: One serving (200g) contains approximately 6g protein, 15g carbs, and 2g fat.
Prep time: 45 minutes
Storage: Store in an airtight container in the fridge for up to 4 days.
Chole Bhature: This popular North Indian dish is made with chickpeas cooked in a spicy tomato-based sauce, and is typically served with deep-fried bread (bhature).
Macros: One serving (200g) contains approximately 8g protein, 45g carbs, and 10g fat.
Prep time: 1.5 hours
Storage: Store the chickpeas and bhature separately in airtight containers in the fridge for up to 4 days.
Here’s a table that includes the macros, calories, serving size, and prep time for the 10 Indian vegetarian meal prep ideas listed above.
Dish
Serving Size
Calories
Protein (g)
Carbs (g)
Fat (g)
Prep Time
Chana Masala
200g
190
8
22
8
1 hour
Palak Paneer
200g
180
12
14
8
45 mins
Mushroom Tikka
200g
150
10
10
7
30 mins
Lentil Soup
200g
200
13
27
3
1 hour
Tofu Saagwala
200g
180
12
16
8
45 mins
Tandoori Paneer Salad
200g
170
20
12
8
30 mins
Aloo Gobi
200g
170
6
27
8
45 mins
Masoor Dal Makhani
200g
210
12
22
8
1 hour
Veggie Kebabs
200g
90
6
15
2
45 mins
Chole Bhature
200g (100g chole + 100g bhature)
400
8
45
10
1.5 hours
macros, calories, serving size, and prep time for the 10 Indian vegetarian meal prep ideas
Note that the serving sizes may vary depending on your individual needs and preferences, and the prep time listed includes both cooking and preparation time.
Meal prepping is a practical and convenient way to maintain a healthy diet, and incorporating Indian cuisine into your meal prep can provide an array of delicious and nutrient-dense options for vegetarians. By prepping meals in advance, individuals can save time and money, reduce food waste, and ensure that they are making healthy and nutritious food choices throughout the week. With the vast selection of vegetarian dishes available in Indian cuisine, there is no shortage of options for meal prepping and planning. So whether you’re a vegetarian or just looking for ways to simplify your meal planning, incorporating Indian cuisine into your meal prep can be a game-changer in helping you achieve your health and wellness goals.
Are you tired of the same old meal prep routine? Do you find yourself struggling to come up with nutritious and delicious meals that won’t leave you feeling bored by midweek? Look no further, because we’ve got some meal prep ideas that will make your taste buds dance with joy!
We all know that protein is an important nutrient that helps keep us feeling full and satisfied throughout the day. But finding high-protein recipes that are also vegan can be a challenge. That’s why we recommend turning to Indian cuisine for some seriously tasty and nutritious options.
Chickpea curry, tofu saag, lentil soup, vegetable biryani, and masoor dal are just a few examples of high-protein lunch and dinner recipes for vegans that you can prepare in advance for the week. And the best part? These dishes are packed with flavor and spices that will make you forget you’re even meal prepping.
But don’t worry, you don’t need to be a master chef to pull off these recipes. With a little bit of prep and a lot of love, you can whip up these dishes in no time. And the best part? You’ll have coworkers drooling over your lunch and asking for the recipe.
So why not mix up your meal prep routine and give these high-protein vegan recipes a try? With a little bit of spice and a lot of flavors, you’ll never dread meal prep again.
Here are some meal prep ideas for Indian cuisine that have high-protein lunch and dinner recipes for vegans:
Chickpea Curry: Chickpeas are a great source of protein and make a delicious curry. You can prepare a large batch of chickpea curry with onions, tomatoes, and spices like cumin, coriander, and turmeric. Serve it with brown rice or quinoa for a filling meal.
Tofu Saag: Saag is a dish made with spinach and other greens, and it can be paired with tofu for a high-protein meal. You can sauté onions, garlic, and ginger in oil, add chopped spinach, and season with spices like garam masala and red chili powder. Add cubed tofu and cook until the flavors blend together.
Lentil Soup: Lentil soup is a nutritious and filling dish that can be prepared in large batches for meal prep. You can use any lentil variety such as red, green, or brown lentils, and season with spices like cumin, coriander, and turmeric. You can also add vegetables like carrots, potatoes, and tomatoes for added flavor.
Vegetable Biryani: Biryani is a rice dish that is flavored with spices like cinnamon, cardamom, and cloves. You can add vegetables like peas, carrots, and bell peppers to the rice for extra nutrition and flavor. Serve with a side of cucumber raita, which is made with yogurt and cucumber.
Masoor Dal: Masoor dal is made with red lentils and is a great source of protein and fiber. You can prepare it with onions, tomatoes, and spices like cumin, coriander, and turmeric. Serve it with brown rice or roti for a filling meal.
here’s a table including some additional nutrition information for the high protein vegan Indian cuisine meal prep ideas mentioned earlier:
Meal
Protein Source
Type of Protein
Amount per Serving
Calories
Carbohydrates
Fiber
Fat
Sodium
Chickpea Curry
Chickpeas
Plant-based
8 grams
250
36 grams
9 grams
8 grams
420 mg
Tofu Saag
Tofu
Plant-based
10 grams
220
15 grams
4 grams
15 grams
360 mg
Lentil Soup
Lentils
Plant-based
13 grams
270
39 grams
16 grams
4 grams
650 mg
Vegetable Biryani
Brown Rice
Plant-based
4 grams
320
52 grams
6 grams
8 grams
420 mg
Masoor Dal
Red Lentils
Plant-based
10 grams
200
29 grams
16 grams
2 grams
610 mg
here’s a table including some additional nutrition information for the high protein vegan Indian cuisine meal prep ideas mentioned earlier:
Note: Nutrition information is estimated and may vary depending on the recipe and serving size.
incorporating high-protein vegan Indian cuisine meal prep ideas into your weekly routine can offer numerous benefits. These meals are not only nutritious and delicious, but also easy to prepare in advance and perfect for those looking to maintain a healthy and balanced diet.
By incorporating a variety of plant-based protein sources such as chickpeas, tofu, lentils, and brown rice, you can ensure that you are getting the protein your body needs to feel full and satisfied throughout the day. Additionally, these meals are packed with fiber, vitamins, and minerals that are essential for overall health and well-being.
Meal prepping with these high-protein vegan Indian cuisine recipes also saves time and money, as you can prepare a week’s worth of meals in advance and avoid the need to dine out or order takeout. This not only helps you stay on track with your nutrition goals but also gives you more time to focus on other aspects of your life.
Hemp seeds have become increasingly popular in recent years and for good reason. They are a great source of protein, healthy fats, fiber, and various vitamins and minerals. One of the best ways to incorporate hemp seeds into your diet is by adding them to smoothies. Not only do they add a delicious nutty flavor, but they also provide a host of health benefits.
Nutrition in Hemp Seeds
Hemp seeds are a great source of plant-based protein, containing all nine essential amino acids. This makes them a fantastic option for vegetarians and vegans who may struggle to get enough protein in their diets. In addition, they are high in healthy fats, particularly omega-3 and omega-6 fatty acids, which are important for brain function and heart health. They also contain fiber, which can help to improve digestion and promote feelings of fullness.
Hemp seeds are also a good source of various vitamins and minerals, including vitamin E, potassium, magnesium, and iron. Vitamin E is a powerful antioxidant that can help to protect the body against damage from free radicals, while potassium is important for maintaining healthy blood pressure levels. Magnesium is essential for bone health, and iron is important for transporting oxygen throughout the body.
Macro Nutrient Table for Hemp Seeds (per 100g)
Nutrient
Amount
Calories
553
Protein
32g
Fat
49g
Carbohydrates
12g
Fiber
7g
Sugar
1.5g
Macro Nutrient Table for Hemp Seeds (per 100g)
Benefits of Adding Hemp Seeds to Smoothies
Adding hemp seeds to your smoothies can provide a range of health benefits. Research has shown that hemp seeds may help to reduce inflammation in the body, which is linked to various chronic diseases such as arthritis and heart disease. They may also help to improve heart health by reducing cholesterol levels and blood pressure.
In addition, the protein and fiber in hemp seeds can help to promote feelings of fullness, which may aid in weight loss efforts. One study found that people who consumed hemp protein for breakfast felt fuller and ate less at lunch compared to those who consumed a lower protein breakfast. Another study found that hemp seeds helped to reduce sugar cravings in people with a history of drug use.
How to Add Hemp Seeds to Your Smoothies
Adding hemp seeds to your smoothies is easy and can provide a range of health benefits. Here are some tips for incorporating them into your smoothie recipes:
Start with a small amount: If you’re new to hemp seeds, start with a small amount and gradually increase the amount as you get used to the flavor.
Blend well: Hemp seeds can be a bit gritty, so be sure to blend them well to ensure a smooth texture.
Pair with complementary flavors: Hemp seeds have a nutty flavor that pairs well with other flavors like berries, bananas, and chocolate.
Add to any smoothie recipe: Hemp seeds can be added to any smoothie recipe, so feel free to experiment with different combinations of fruits and vegetables.
10 Smoothie ideas with Hemp Seeds, along with their benefits:
Incorporating hemp seeds into your smoothies is an easy and delicious way to add a range of health benefits to your diet. They are a great source of plant-based protein, healthy fats, fiber, and various vitamins and minerals. Research has shown that hemp seeds may help to reduce inflammation, improve heart health, and aid in weight loss efforts. So why not give them a try in your next smoothie and enjoy the delicious taste and health benefits they provide?
Blueberry and hemp seed smoothie: Blend together frozen blueberries, Greek yogurt, hemp seeds, and honey for a delicious and nutritious smoothie. Blueberries are high in antioxidants, while hemp seeds provide protein, healthy fats, and omega-3s.
Peach and hemp seed smoothie: Combine frozen peaches, almond milk, hemp seeds, and a drizzle of honey in a blender for a sweet and refreshing smoothie. Peaches provide fiber and vitamin C, while hemp seeds add protein, healthy fats, and omega-3s.
Peanut butter and hemp seed smoothie: Blend together peanut butter, frozen banana, almond milk, hemp seeds, and a drizzle of honey for a creamy and delicious smoothie. Peanut butter provides protein and healthy fats, while the banana adds fiber and potassium.
Pineapple and hemp seed smoothie: Blend together frozen pineapple chunks, coconut milk, hemp seeds, and a splash of orange juice for a tropical treat. Pineapple is high in vitamin C and antioxidants, while hemp seeds provide protein, healthy fats, and omega-3s.
Mango and hemp seed smoothie: Blend together frozen mango chunks, Greek yogurt, hemp seeds, and honey for a sweet and tangy smoothie. Mango is high in vitamin C and fiber, while hemp seeds add protein, healthy fats, and omega-3s.
Chocolate and hemp seed smoothie: Blend together unsweetened almond milk, cocoa powder, frozen banana, hemp seeds, and a drizzle of honey for a decadent and healthy smoothie. Cocoa powder provides antioxidants and magnesium, while hemp seeds add protein, healthy fats, and omega-3s.
Green smoothie with hemp seeds: Blend together spinach, kale, frozen banana, almond milk, and hemp seeds for a nutrient-packed smoothie. Greens are high in vitamins, minerals, and antioxidants, while hemp seeds add protein, healthy fats, and omega-3s.
Strawberry and hemp seed smoothie: Blend together frozen strawberries, Greek yogurt, hemp seeds, and honey for a sweet and creamy smoothie. Strawberries are high in vitamin C and antioxidants, while hemp seeds provide protein, healthy fats, and omega-3s.
Cherry and hemp seed smoothie: Combine frozen cherries, almond milk, hemp seeds, and a drizzle of honey in a blender for a sweet and tangy smoothie. Cherries are high in antioxidants and fiber, while hemp seeds add protein, healthy fats, and omega-3s.
Apple and hemp seed smoothie: Blend together apple slices, almond milk, hemp seeds, cinnamon, and a drizzle of honey for a tasty and nutritious smoothie. Apples provide fiber and vitamin C, while hemp seeds add protein, healthy fats, and omega-3s.
Power up your day with these 10 delicious and nutritious smoothies featuring superfood hemp seeds! Find the perfect blend to suit your taste and benefit from their protein, healthy fats, fiber, and omega-3s. Check out our table for recipe ideas and the best times to enjoy them.
10 delicious and nutritious smoothies featuring superfood hemp seeds!
All of these smoothies can be enjoyed at any time of day, but some may be more beneficial at certain times:
Blueberry and hemp seed smoothie: A great way to start your day or enjoy it as a mid-day snack.
Peach and hemp seed smoothie: Best as a breakfast or mid-day snack.
Peanut butter and hemp seed smoothie: Perfect for a pre or post-workout boost.
Pineapple and hemp seed smoothie: Ideal for breakfast or as a refreshing afternoon snack.
Mango and hemp seed smoothie: A delicious breakfast or mid-day snack option.
Chocolate and hemp seed smoothie: Enjoy as a breakfast treat or satisfying snack.
Green smoothie with hemp seeds: A nutrient-packed breakfast or mid-day snack option.
Strawberry and hemp seed smoothie: Perfect for breakfast or a mid-day snack.
Cherry and hemp seed smoothie: A great way to start your day or enjoy as a mid-day snack.
Apple and hemp seed smoothie: A delicious breakfast or mid-day snack option.
By incorporating hemp seeds into your smoothies, you can boost the protein and nutrient content, which can help keep you feeling full and satisfied and support your weight loss goals.
