Category: Recipe

Posted on by — Leave a comment

Using Ancient Grains for a Protein Punch: 10 Plant-Based Meal Prep Ideas

variety of brown nuts on brown wooden panel high angle photo

Ancient grains have been making a comeback in the world of nutrition and for good reason. These grains, which have remained largely unchanged for thousands of years, are rich in protein, fiber, and various vitamins and minerals. They are also incredibly versatile, making them perfect for plant-based meal prep.

In this article, we’ll explore ten meal prep ideas using ancient grains to pack a protein punch in your plant-based meals. Each recipe includes detailed instructions, serving size in grams, estimated macronutrients, and storage guidance.

1. Mediterranean Freekeh Salad

This Middle Eastern-inspired salad features freekeh, a high-protein ancient grain, mixed with fresh vegetables, olives, and herbs. Top it with a zesty lemon-tahini dressing for an extra burst of flavor.

  • Serving Size: 350g
  • Macros (per serving): 450 calories, 15g protein, 60g carbs, 20g fat
  • Preparation time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days.

2. Creamy Millet Porridge with Berries and Almonds

Millet is a versatile and gluten-free ancient grain that makes a delicious breakfast porridge. Cook it with your favorite plant-based milk and sweetener, then top with fresh berries and a sprinkle of almonds.

  • Serving Size: 250g
  • Macros (per serving): 350 calories, 10g protein, 55g carbs, 12g fat
  • Preparation time: 20 minutes
  • Best time to eat: Breakfast
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Best reheated before serving.

3. Spelt and Lentil Veggie Burgers

For a protein-packed burger alternative, combine cooked spelt and lentils with your choice of vegetables and seasonings. Shape the mixture into patties, then pan-fry or bake them for a delicious and nutritious meal.

  • Serving Size: 150g (per burger)
  • Macros (per serving): 300 calories, 15g protein, 50g carbs, 6g fat
  • Preparation time: 40 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store cooked patties in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months. Reheat before serving.

4. Farro and Roasted Vegetable Salad with Pesto

In this hearty salad, farro, an ancient grain rich in protein, is combined with roasted vegetables and tossed in a flavorful homemade pesto.

  • Serving Size: 350g
  • Macros (per serving): 500 calories, 18g protein, 70g carbs, 20g fat
  • Preparation time: 45 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days.

5. Teff and Almond Butter Breakfast Cookies

These wholesome breakfast cookies are made with teff flour, almond butter, and a mix of nuts and seeds for a protein-rich and portable breakfast option.

  • Serving Size: 80g (per cookie)
  • Macros (per serving): 300 calories, 10g protein, 35g carbs, 15g fat
  • Preparation time: 30 minutes
  • Best time to eat: Breakfast or snack
  • Storage instructions: Store in an airtight container at room temperature for up to 5 days or freeze for up to 3 months.

6. Amaranth Stuffed Bell Peppers

These vibrant bell peppers are stuffed with a flavorful mixture of amaranth, black beans, corn, and spices. They’re a complete protein source and a colorful addition to your meal prep menu.

  • Serving Size: 200g (per pepper)
  • Macros (per serving): 250 calories, 10g protein, 40g carbs, 7g fat
  • Preparation time: 40 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

7. Quinoa, Chickpea, and Avocado Salad

This protein-packed salad features quinoa and chickpeas, two plant-based protein powerhouses. Tossed with avocado, fresh veggies, and a simple lemon dressing, this salad is as nutritious as it is delicious.

  • Serving Size: 350g
  • Macros (per serving): 450 calories, 18g protein, 60g carbs, 15g fat
  • Preparation time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days.

8. Kamut Pasta with Roasted Vegetables and Pesto

Kamut, an ancient type of wheat, is known for its nutty flavor and high protein content. This pasta dish combines kamut noodles with roasted vegetables and homemade pesto for a satisfying meal.

  • Serving Size: 350g
  • Macros (per serving): 500 calories, 20g protein, 70g carbs, 20g fat
  • Preparation time: 40 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Best reheated before serving.

9. Buckwheat Pancakes with Berry Compote

Start your day with these fluffy buckwheat pancakes topped with a homemade berry compote. Buckwheat, despite its name, is not a type of wheat but a gluten-free seed that’s high in protein.

  • Serving Size: 200g
  • Macros (per serving): 400 calories, 15g protein, 55g carbs, 15g fat
  • Preparation time: 30 minutes
  • Best time to eat: Breakfast
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Reheat before serving.

10. Sorghum and Black Bean Chili

This hearty chili features sorghum, an ancient grain that adds a chewy texture and protein boost. Combined with black beans and a mix of spices, it’s a warming and nutritious meal.

  • Serving Size: 350g
  • Macros (per serving): 450 calories, 15g protein, 70g carbs, 10g fat
  • Preparation time: 45 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

Ancient grains are a fantastic way to add variety, nutrition, and a protein punch to your plant-based meals. Their unique flavors and textures can bring a whole new level of excitement to your meal prep routine. Don’t be afraid to experiment with different grains and discover your favorites. As always, feel free to modify these recipes according to your dietary needs and taste preferences.

We hope these meal prep ideas inspire you to incorporate more ancient grains into your diet. If you have any favorite recipes or ways to use these grains, please share them in the comments below. We love hearing from our readers! And if you found this article helpful, consider sharing it with other plant-based eaters in your life. Happy meal prepping!

Posted on by — Leave a comment

The Power of Nuts and Seeds: 10 Plant-Based Meal Prep Ideas

closeup photo of four brown wooden spatulas with seds

Nuts and seeds are the unsung heroes of the plant-based diet. These tiny nutritional powerhouses pack a punch when it comes to protein, healthy fats, fiber, and a variety of essential vitamins and minerals. Their versatility makes them an excellent ingredient for a range of dishes, from breakfasts and snacks to main courses and desserts.

In this article, we’ll dive into ten meal prep ideas that showcase the power of nuts and seeds. Each recipe comes with a detailed process, serving size in grams, estimated macronutrients, and useful storage instructions.

1. Chia Seed Pudding with Mixed Berries

Start your day with a protein-rich chia seed pudding. Simply mix chia seeds with your favorite plant-based milk, a touch of sweetener, and let it sit overnight. Top it with mixed berries and a sprinkle of your favorite nuts before serving.

  • Serving Size: 200g
  • Macros (per serving): 250 calories, 8g protein, 30g carbs, 12g fat
  • Preparation time: 10 minutes (plus overnight soaking)
  • Best time to eat: Breakfast or snack
  • Storage instructions: Store in an airtight container in the refrigerator for up to 5 days.

2. Quinoa Salad with Almonds and Sunflower Seeds

This hearty salad features quinoa, a complete plant-based protein, mixed with a variety of vegetables, and topped with toasted almonds and sunflower seeds. Dress it with a simple lemon-tahini dressing for added flavor.

  • Serving Size: 350g
  • Macros (per serving): 500 calories, 18g protein, 60g carbs, 23g fat
  • Preparation time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days.

3. Spicy Lentil Tacos with Pumpkin Seed Salsa

In this unique dish, lentils are spiced and cooked until tender, then served in taco shells with a fresh salsa made from pumpkin seeds, tomatoes, and cilantro.

  • Serving Size: 400g
  • Macros (per serving): 600 calories, 25g protein, 75g carbs, 20g fat
  • Preparation time: 40 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the lentil filling and pumpkin seed salsa separately in the refrigerator for up to 4 days. Assemble tacos just before eating.

4. Peanut Butter and Hemp Seed Granola Bars

These homemade granola bars are packed with oats, peanut butter, and hemp seeds, providing a balance of carbohydrates, protein, and healthy fats. They make a perfect on-the-go breakfast or snack.

  • Serving Size: 80g
  • Macros (per serving): 300 calories, 10g protein, 35g carbs, 15g fat
  • Preparation time: 20 minutes (plus chilling time)
  • Best time to eat: Breakfast or snack
  • Storage instructions: Store in an airtight container at room temperature for up to a week.

5. Creamy Cashew Alfredo with Whole Wheat Pasta

In this vegan twist on a classic Italian dish, cashews are soaked and blended to create a creamy Alfredo sauce, served over whole wheat pasta for added protein. Top with a sprinkle of nutritional yeast and crushed walnuts for a cheesy flavor and extra crunch.

  • Serving Size: 350g
  • Macros (per serving): 550 calories, 20g protein, 80g carbs, 20g fat
  • Preparation time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Best reheated before serving.

6. Walnut Taco “Meat” Lettuce Wraps

This innovative take on tacos uses walnuts pulsed with a mix of spices to create a taco “meat”. Served in crisp lettuce cups and topped with a fresh tomato and avocado salsa, these wraps are a light yet protein-rich meal option.

  • Serving Size: 350g
  • Macros (per serving): 450 calories, 12g protein, 25g carbs, 35g fat
  • Preparation time: 20 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the walnut taco “meat” and salsa separately in the refrigerator for up to 4 days. Assemble the lettuce wraps just before eating.

7. Sesame Tofu Stir-fry with Flaxseed Sauce

This dish features pan-seared tofu tossed in a flavorful stir-fry with your favorite veggies. The sauce is made from ground flaxseed, soy sauce, and a touch of maple syrup for a savory, protein-packed meal.

  • Serving Size: 350g
  • Macros (per serving): 500 calories, 25g protein, 45g carbs, 25g fat
  • Preparation time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Best reheated before serving.

8. Almond Butter Banana Protein Smoothie

Kickstart your day with this protein-packed smoothie. Blend ripe bananas with almond butter, plant-based milk, a scoop of your favorite plant-based protein powder, and a handful of spinach for a nutrient-dense breakfast.

  • Serving Size: 300g
  • Macros (per serving): 400 calories, 25g protein, 45g carbs, 15g fat
  • Preparation time: 10 minutes
  • Best time to eat: Breakfast
  • Storage instructions: Best consumed immediately after preparation. If necessary, can be stored in a sealed container in the refrigerator for up to 24 hours.

9. Vegan “Cheese” Sauce with Nutritional Yeast and Sunflower Seeds

This creamy, vegan “cheese” sauce is perfect for pasta, nachos, or as a dip. Blend sunflower seeds with nutritional yeast, lemon juice, and spices until smooth. It’s a versatile sauce that adds protein and flavor to any dish.

  • Serving Size: 100g
  • Macros (per serving): 200 calories, 8g protein, 10g carbs, 15g fat
  • Preparation time: 15 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 5 days.

10. Chai Spiced Oatmeal with Pistachios and Pumpkin Seeds

Warm up your mornings with a comforting bowl of chai-spiced oatmeal. Top with a handful of protein-rich pistachios and pumpkin seeds for added crunch and nutrition.

  • Serving Size: 250g
  • Macros (per serving): 350 calories, 12g protein, 55g carbs, 10g fat
  • Preparation time: 20 minutes
  • Best time to eat: Breakfast
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Best reheated before serving.

Nuts and seeds are an incredible addition to any plant-based diet, providing a significant source of protein and

healthy fats. These meal prep ideas are just the beginning – there are countless ways to incorporate nuts and seeds into your meals. Feel free to get creative and adjust these recipes to your liking.

Posted on by — Leave a comment

High-Protein Pasta Dishes: 10 Plant-Based Meal Prep Ideas

happy asian women cooking oriental noodles in kitchen

n the world of plant-based cuisine, pasta is a true champion. It’s versatile, comforting, and can be the basis for a myriad of delicious dishes. However, many people on plant-based diets worry about getting enough protein. That’s where protein-rich pasta comes into play. Made from a variety of ingredients like lentils, chickpeas, and whole wheat, these pastas provide a significant protein boost, making it easier for plant-based eaters to meet their protein needs.

In this post, we’ll explore ten high-protein pasta dishes that are perfect for plant-based meal prep. Each recipe will include detailed instructions, serving size in grams, estimated macronutrients, and practical storage tips.

1. Lentil Pasta with Roasted Veggies and Pesto

For this dish, you’ll be using pasta made from lentils, which packs a considerable protein punch. Roast a mix of your favorite veggies, prepare a homemade pesto, and toss everything together with the cooked pasta.

  • Serving Size: 350g
  • Macros (per serving): 500 calories, 22g protein, 70g carbs, 15g fat
  • Cooking time: 45 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

2. Chickpea Pasta Primavera

Chickpea pasta is another excellent protein source. For this dish, sauté a selection of colorful spring vegetables and toss with cooked chickpea pasta and a light lemony sauce.

  • Serving Size: 350g
  • Macros (per serving): 520 calories, 26g protein, 75g carbs, 15g fat
  • Cooking time: 35 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

3. Whole Wheat Spaghetti with Vegan Bolognese

Whole wheat spaghetti provides more protein than its white counterpart. Pair it with a vegan Bolognese sauce made from lentils or textured vegetable protein for a satisfying, protein-rich meal.

  • Serving Size: 400g
  • Macros (per serving): 600 calories, 25g protein, 90g carbs, 15g fat
  • Cooking time: 50 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

4. Quinoa Pasta with Vegan Alfredo Sauce

Quinoa pasta is a great gluten-free, high-protein option. Pair it with a creamy vegan Alfredo sauce made from cashews and nutritional yeast for a decadent, high-protein dish.

  • Serving Size: 350g
  • Macros (per serving): 550 calories, 20g protein, 80g carbs, 20g fat
  • Cooking time: 40 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Best reheated before serving.

5. Black Bean Pasta with Vegan Pesto and Roasted Tomatoes

Black bean pasta is incredibly high in protein and has a unique, hearty flavor. Pair it with a vibrant vegan pesto and sweet roasted tomatoes for a flavorful, nutrient-packed meal.

  • Serving Size: 350g
  • Macros (per serving): 600 calories, 30g protein, 75g carbs, 20g fat
  • Cooking time: 40 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

6. Edamame Spaghetti Aglio e Olio

Edamame spaghetti is another high-protein, gluten-free pasta option. Prepare a traditional Italian aglio e olio sauce with garlic, olive oil, and chili flakes, then toss with the cooked spaghetti for a simple, flavorful dish.

  • Serving Size: 350g
  • Macros (per serving): 580 calories, 28g protein, 65g carbs, 25g fat
  • Cooking time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Best reheated before serving.

7. Red Lentil Penne with Vegan Vodka Sauce

Red lentil penne is a protein-rich pasta option that holds up well to hearty sauces. Prepare a vegan vodka sauce using cashew cream, and toss it with the cooked penne for a comforting, high-protein meal.

  • Serving Size: 350g
  • Macros (per serving): 550 calories, 26g protein, 75g carbs, 18g fat
  • Cooking time: 45 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

8. Buckwheat Soba Noodles with Peanut Sauce

Buckwheat soba noodles are a high-protein, gluten-free pasta option. Toss them with a savory peanut sauce and your favorite veggies for a flavorful, protein-packed dish.

  • Serving Size: 350g
  • Macros (per serving): 550 calories, 20g protein, 75g carbs, 20g fat
  • Cooking time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

9. Spelt Spaghetti with Vegan Carbonara Sauce

Spelled spaghetti is a whole-grain pasta that provides a good amount of protein. Prepare a vegan carbonara sauce using silken tofu and nutritional yeast, then toss it with the cooked spaghetti for a creamy, protein-rich dish.

  • Serving Size: 400g
  • Macros (per serving): 600 calories, 24g protein, 85g carbs, 18g fat
  • Cooking time: 40 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Best reheated before serving.

10. Green Pea Pasta with Vegan Pesto and Grilled Veggies

Green pea pasta is a colorful, protein-rich pasta option. Pair it with a vibrant vegan pesto and grilled veggies for a nutritious, high-protein dish.

  • Serving Size: 350g
  • Macros (per serving): 530 calories, 25g protein, 70g carbs, 18g fat
  • Cooking time: 40 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

    Pasta dishes can be both comforting and protein-packed, especially when you choose the right types of pasta. These plant-based, high-protein pasta dishes offer variety and nutritional value, ensuring that your meal prep never gets boring. Enjoy creating these recipes, and remember, the kitchen is a place for creativity – feel free to make these dishes your own.

We’d love to hear your thoughts about these high-protein pasta recipes. Feel free to leave a comment below sharing your experiences and favorite pasta recipes. If you found this post helpful, consider sharing it with other plant-based eaters in your life. Happy cooking!

Posted on by — Leave a comment

10 Plant-Based Meal Prep Ideas: A Focus on Fermented Foods

jars with kombucha and dark herbal beverage

Fermented foods have long been a staple in many global cuisines and for good reason. These foods are not only flavorful but also rich in probiotics, which are beneficial bacteria that support gut health. Including fermented foods in your diet can aid digestion, boost immunity, and even improve mental health. In the plant-based world, fermented foods like sauerkraut, kimchi, tempeh, miso, and kombucha provide a unique flavor profile and a host of health benefits.

Here, we present 10 plant-based meal prep ideas that spotlight fermented foods. Each recipe comes with serving size, estimated macronutrients, and practical meal prep details, along with a comprehensive description of the cooking process.

1. Tempeh Stir-Fry

Begin by marinating tempeh, a fermented soy product from Indonesia, in a flavorful sauce. Stir-fry it with colorful bell peppers, onions, and broccoli. Serve it over brown rice for a protein-rich, probiotic-packed meal.

  • Serving Size: 350g
  • Macros (per serving): 450 calories, 20g protein, 50g carbs, 20g fat
  • Cooking time: 35 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

2. Sauerkraut and Avocado Toast

For a tangy twist on the classic avocado toast, top a slice of whole-grain bread with creamy avocado, homemade sauerkraut, and a sprinkle of chili flakes. This quick and easy meal is a great way to incorporate fermented foods into your breakfast.

  • Serving Size: 150g
  • Macros (per serving): 300 calories, 10g protein, 30g carbs, 18g fat
  • Cooking time: 10 minutes
  • Best time to eat: Breakfast or snack
  • Storage instructions: Prepare the avocado and sauerkraut mixture in advance and store in an airtight container in the refrigerator for up to 2 days. Assemble the toast just before serving.

3. Miso Soup with Tofu and Seaweed

Miso, a fermented soybean paste from Japan, adds a depth of flavor to this traditional soup. Tofu and seaweed add protein and minerals, making this a balanced, umami-rich meal.

  • Serving Size: 300g
  • Macros (per serving): 150 calories, 12g protein, 15g carbs, 5g fat
  • Cooking time: 25 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Best reheated before serving.

4. Kimchi Fried Rice

Kimchi, a fermented cabbage dish from Korea, is the star of this flavorful fried rice. Cook the rice with kimchi, veggies, and a splash of soy sauce. Top with green onions and a sprinkle of sesame seeds.

  • Serving Size: 350g
  • Macros (per serving): 500 calories, 12g protein, 80g carbs, 15g fat
  • Cooking time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

5. Vegan Kombucha Pancakes

For a fun, fermented twist on pancakes, use kombucha, a fermented tea drink, in the batter. These pancakes are fluffy and slightly tangy, perfect for a healthy breakfast. Top with fresh berries and a drizzle of maple syrup.

  • Serving Size: 200g
  • Macros (per serving): 250 calories, 6g protein, 50g carbs, 4g fat
  • Cooking time: 20 minutes
  • Best time to eat: Breakfast
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Best reheated before serving.

6. Tempeh and Vegetable Skewers

Marinate tempeh and your favorite veggies in a savory sauce, then thread them onto skewers. Grill until lightly charred. These skewers are a great source of protein and can be served with a side of quinoa or brown rice.

  • Serving Size: 300g
  • Macros (per serving): 400 calories, 20g protein, 45g carbs, 15g fat
  • Cooking time: 40 minutes (including marinating time)
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

7. Miso Glazed Eggplant

Slice eggplant into thin rounds and brush with a glaze made from miso paste, rice vinegar, and sesame oil. Roast until tender and caramelized. This dish can be served as a main course or a side dish and pairs well with brown rice.

  • Serving Size: 200g
  • Macros (per serving): 200 calories, 5g protein, 30g carbs, 10g fat
  • Cooking time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Best reheated before serving.

8. Vegan Kimchi Quesadillas

Spread vegan cheese and kimchi between two tortillas, then cook until the cheese is melted and the tortillas are crispy. Cut into wedges and serve with a side of salsa. These quesadillas are a fun fusion dish that incorporate the probiotic benefits of kimchi.

  • Serving Size: 200g
  • Macros (per serving): 400 calories, 10g protein, 45g carbs, 20g fat
  • Cooking time: 15 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Best served immediately. If needed, store in an airtight container in the refrigerator for up to 2 days and reheat before serving.

9. Sauerkraut and Vegan Sausage Hot Dog

Top a vegan sausage with a generous helping of sauerkraut and your favorite condiments. Serve on a whole-grain bun for a plant-based take on a classic hot dog.

  • Serving Size: 150g
  • Macros (per serving): 300 calories, 15g protein, 30g carbs, 15g fat
  • Cooking time: 15 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Assemble the hot dog just before serving. Store the cooked sausages and sauerkraut separately in the refrigerator for up to 4 days.

10. Vegan Kombucha Smoothie

Blend kombucha with mixed berries, a banana, and a handful of spinach for a refreshing, probiotic-rich smoothie. This smoothie is a great way to start your day or to refuel after a workout.

  • Serving Size: 300g
  • Macros (per serving): 200 calories, 5g protein, 45g carbs, 1g fat
  • Cooking time: 5 minutes
  • Best time to eat: Breakfast or snack
  • Storage instructions: Best served immediately. If needed, store in an airtight container in the refrigerator for up to 1 day.

Fermented foods are a wonderful addition to a plant-based diet, providing a range of flavors and health benefits. We hope these meal prep ideas inspire you to incorporate more fermented foods into your routine. Remember, these recipes are just a starting point – feel free to experiment and create your own. We’d love to hear about your cooking adventures and how you’re incorporating fermented foods into your meal prep. Share your thoughts, ideas, and experiences in the comments below. If you found this post helpful, please share it with your friends and family. Happy cooking!

Posted on by — Leave a comment

10 Plant-Based Meal Prep Ideas: Using Quinoa as a Protein Source

grains and seeds in glass jars and on saucers

Quinoa, a South American “pseudo-cereal,” has firmly established its place in the pantheon of superfoods. This small, versatile grain is packed with protein, fiber, and a host of essential nutrients, making it a perfect cornerstone for plant-based diets. Quinoa is one of the few plant foods that serve as a complete protein source, meaning it provides all nine essential amino acids your body needs. Its fluffy texture and subtly nutty flavor make it an excellent addition to a wide range of dishes.

Here, we present 10 meal prep ideas that use quinoa as a primary protein source. Each recipe comes with a serving size, estimated macronutrients, and practical meal prep details, along with a comprehensive description of the cooking process.

1. Quinoa and Roasted Vegetable Salad

Start by roasting your favorite vegetables until tender and slightly charred. Toss these with cooked quinoa and a tangy vinaigrette. This hearty salad is as beautiful as it is nutritious, offering a satisfying crunch and an array of vibrant colors.

  • Serving Size: 300g
  • Macros (per serving): 400 calories, 15g protein, 50g carbs, 15g fat
  • Cooking time: 50 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best served cold.

2. Quinoa Stuffed Bell Peppers

For this protein-packed dish, cook quinoa with a mixture of black beans, corn, and your favorite Mexican spices. Use this mixture to stuff bell peppers and bake until tender. Top with a sprinkle of vegan cheese and fresh cilantro for an extra touch of flavor.

  • Serving Size: 350g
  • Macros (per serving): 450 calories, 20g protein, 60g carbs, 15g fat
  • Cooking time: 45 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

3. Quinoa and Chickpea Salad

This fresh, Mediterranean-inspired salad starts with a base of fluffy quinoa and protein-rich chickpeas. Add diced cucumber, cherry tomatoes, red onions, and Kalamata olives. Toss with a lemon-tahini dressing and garnish with fresh parsley.

  • Serving Size: 300g
  • Macros (per serving): 400 calories, 18g protein, 55g carbs, 14g fat
  • Cooking time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best served cold.

4. Quinoa and Lentil Soup

This hearty soup starts with a base of sautéed onions, carrots, and celery. Add garlic, diced tomatoes, vegetable broth, quinoa, and lentils. Let everything simmer until tender. The result is a comforting, protein-rich soup that’s perfect for a chilly day.

  • Serving Size: 350g
  • Macros (per serving): 400 calories, 20g protein, 60g carbs, 8g fat
  • Cooking time: 50 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to
  • 4 days. Best reheated before serving.

5. Quinoa and Black Bean Tacos

Cook quinoa and black beans with a blend of Mexican spices. Use this mixture as a filling for tacos, topping with shredded lettuce, diced tomatoes, and a dollop of guacamole. These tacos are not only protein-packed but also bursting with flavor.

  • Serving Size: 300g
  • Macros (per serving): 450 calories, 20g protein, 50g carbs, 20g fat
  • Cooking time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the quinoa and black bean mixture in an airtight container in the refrigerator for up to 4 days. Best reheated before serving. Keep the taco shells and toppings separate until ready to serve.

6. Quinoa Buddha Bowl

For this nourishing Buddha bowl, start by cooking quinoa and a selection of your favorite veggies. Arrange the quinoa, veggies, and a generous scoop of hummus in a bowl. Top with a sprinkling of sesame seeds and a drizzle of tahini dressing for a healthful, satisfying meal.

  • Serving Size: 350g
  • Macros (per serving): 500 calories, 18g protein, 70g carbs, 20g fat
  • Cooking time: 35 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best served cold.

7. Quinoa and Edamame Stir-Fry

This Asian-inspired dish starts with a base of cooked quinoa. Sauté a mixture of colorful bell peppers, onions, and edamame, then toss with the quinoa and a flavorful stir-fry sauce. Serve topped with green onions and sesame seeds.

  • Serving Size: 350g
  • Macros (per serving): 450 calories, 20g protein, 55g carbs, 15g fat
  • Cooking time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

8. Quinoa and Vegetable Pilaf

This Indian-inspired pilaf features quinoa cooked with an array of colorful vegetables and fragrant spices. The result is a dish that’s as flavorful as it is nutritious, providing a hearty dose of protein and fiber.

  • Serving Size: 300g
  • Macros (per serving): 400 calories, 15g protein, 60g carbs, 10g fat
  • Cooking time: 40 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Best reheated before serving.

9. Quinoa and Kale Salad

This nutrient-packed salad combines cooked quinoa with raw kale, cherry tomatoes, and a homemade lemon vinaigrette. For added protein and a touch of creaminess, toss in some chopped avocado.

  • Serving Size: 300g
  • Macros (per serving): 400 calories, 15g protein, 50g carbs, 15g fat
  • Cooking time: 25 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Best served cold.

10. Quinoa Breakfast Bowl

For a protein-rich start to your day, try a quinoa breakfast bowl. Cook quinoa with almond milk and a touch of vanilla, then top with your favorite fruits, nuts, and a drizzle of maple syrup. This sweet, satisfying breakfast is a great way to fuel your morning.

  • Serving Size: 300g
  • Macros (per serving): 350 calories, 15g protein, 55g carbs, 10g fat
  • Cooking time: 20 minutes
  • Best time to eat: Breakfast
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Best reheated before serving.

These ten plant-based, quinoa-centric meal prep ideas provide a variety of taste experiences and nutritional benefits. They also underscore the versatility and protein-packed nature of this South American grain. By incorporating quinoa into your meal prep routine, you’re sure to enjoy delicious, nutritious meals that support your health and wellness goals.

Remember, variety is the spice of life. Feel free to substitute any of the vegetables or protein sources mentioned in these recipes to suit your taste and dietary needs. Enjoy the process of creating these meals, knowing that each dish is a step towards a healthier, more vibrant you.

We hope this post has inspired you to try out some new plant-based, protein-rich meal ideas. We encourage you to share your thoughts, ideas, and experiences in the comments below. Let’s continue to learn, share, and grow together on this plant-based journey. If you found this post helpful, don’t forget to share it with your friends and loved ones. Happy meal prepping!