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10 Plant-Based Meal Prep Ideas for Weight Loss

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Embarking on a weight loss journey can feel daunting, particularly when it comes to planning and preparing meals. Yet, the benefits of a plant-based diet for weight loss are increasingly recognized. High in fiber and low in saturated fats, plant-based meals can help you feel full and satisfied while consuming fewer calories.

Adopting a plant-based diet doesn’t mean you have to sacrifice flavor or variety. There are a myriad of delicious, satisfying plant-based dishes that can aid in weight loss while keeping your taste buds excited. Here are 10 plant-based meal prep ideas, tailored to support your weight loss journey. Each recipe provides a breakdown of serving size, estimated macronutrients, and practical meal prep information, along with an engaging description of the cooking process.

1. Roasted Vegetable Quinoa Salad

Begin by roasting a colorful array of vegetables like bell peppers, zucchini, and cherry tomatoes, until they’re tender and slightly charred. While your veggies are roasting, cook your quinoa until it’s fluffy. Combine the roasted veggies and quinoa, then toss with a light lemon and olive oil dressing. This salad is as pleasing to the eye as it is to the palate, and it’s packed with fiber to keep you feeling full.

  • Serving Size: 300g
  • Macros (per serving): 300 calories, 10g protein, 45g carbs, 10g 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 served cold.

2. Vegan Vegetable Stir Fry with Tofu

This is a simple, versatile dish that allows you to use whatever vegetables you have on hand. Begin by pressing and cubing your tofu, then pan-fry until golden brown. Set the tofu aside and stir-fry a mix of your favorite veggies — try bell peppers, broccoli, snap peas, and carrots. Return the tofu to the pan, add your choice of low-sodium soy sauce or teriyaki sauce, and stir to combine.

  • Serving Size: 300g
  • Macros (per serving): 300 calories, 20g 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 4 days. Best reheated before serving.

3. Sweet Potato and Black Bean Chili

This hearty, fiber-rich chili is sure to satisfy. Start by sautéing onions, garlic, and bell peppers. Add diced sweet potatoes and cook until slightly softened. Stir in black beans, canned tomatoes, and a blend of spices (try cumin, chili powder, and smoked paprika). Let the chili simmer until everything is tender and the flavors have melded together.

  • Serving Size: 350g
  • Macros (per serving): 400 calories, 15g protein, 60g carbs, 8g 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 5 days. Best reheated before serving.

4. Lentil and Vegetable Curry

Begin by sautéing onions, garlic, and ginger until they’re aromatic. Stir in a blend of spices like turmeric, cumin, coriander, and garam masala. Add lentils, a mix of vegetables (try cauliflower, peas, and carrots), and a can of lite coconut milk. Let the curry simmer until the vegetables are tender and the lentils are cooked through.

  • Serving Size: 350g
  • Macros (per serving): 400 calories, 20g protein, 55g carbs, 10g 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.

5. Vegan Stuffed Bell Peppers

For these flavorful stuffed peppers, start by prepping your bell peppers – cut off their tops, remove the seeds, and set them aside. Cook a mixture of quinoa and black beans, seasoned with your favorite spices. Stir in diced tomatoes and corn, then spoon this mixture into your bell peppers. Bake until the peppers are tender.

  • Serving Size: 300g
  • Macros (per serving): 300 calories, 12g protein, 50g carbs, 5g 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.

6. Vegan Lentil Bolognese with Zucchini Noodles

This dish is a lighter, plant-based twist on a classic Italian favorite. Start by sautéing onions, carrots, and celery until soft. Stir in garlic, then add lentils, canned tomatoes, and vegetable broth. Let the mixture simmer until the lentils are tender. Meanwhile, spiralize your zucchini into noodles. Serve the lentil Bolognese over the zucchini noodles, and finish with a sprinkle of nutritional yeast.

  • Serving Size: 300g
  • Macros (per serving): 300 calories, 20g protein, 40g carbs, 7g 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.

7. Vegan Sushi Bowl with Edamame and Avocado

Start with a base of sushi rice or cauliflower rice for a lower-carb option. Top with shelled edamame, sliced avocado, cucumber, and shredded carrots. Add a sprinkle of sesame seeds and a drizzle of low-sodium soy sauce or tamari. For added protein, include some baked tofu cubes.

  • Serving Size: 350g
  • Macros (per serving): 400 calories, 20g protein, 50g carbs, 12g 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.

8. Vegan Chickpea Salad Wraps

Mash canned chickpeas with vegan mayo, mustard, and a sprinkle of dill. Stir in diced celery and onions for added crunch. Serve this chickpea salad in a whole-grain wrap or a large lettuce leaf, with a side of your favorite raw veggies.

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

9. Vegan Greek Salad with Tofu Feta

Marinate cubed tofu in a mixture of lemon juice, olive oil, and oregano to create a vegan “feta”. Meanwhile, chop cucumbers, tomatoes, red onions, and olives, and toss with a light vinaigrette. Top the salad with your tofu feta and a sprinkle of dried oregano.

  • Serving Size: 300g
  • Macros (per serving): 300 calories, 15g protein, 25g carbs, 15g fat
  • Cooking time: 30 minutes (plus time for marinating)
  • 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.

10. Vegan Cauliflower Fried Rice

This is a lighter take on classic fried rice. Start by pulsing cauliflower in a food processor until it resembles rice. Sauté onions, garlic, and carrots until soft, then add the cauliflower rice, peas, and low-sodium soy sauce. Stir-fry until everything is well combined and heated through. For added protein, stir in some baked tofu cubes.

  • Serving Size: 300g
  • Macros (per serving): 300 calories, 15g 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 4 days. Best reheated before serving.

With these ten plant-based meal prep ideas, you’ll have a variety of delicious, healthy options to support your weight loss journey. The beauty of these recipes is not just in their simplicity, but also their adaptability. Feel free to add or substitute ingredients based on your preference, ensuring you never tire of eating healthily.

Thank you for taking the time to explore these meal prep ideas. We’re confident that you’ll find them both enjoyable to prepare and delicious to consume. If you try any of these recipes or have any of your own favorites, we would love to hear about your experience. Please feel free to leave a comment below. We hope you’ll share this article with others who might find it beneficial. Remember, every journey begins with a single step, and every healthy meal contributes to your weight loss success.

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10 Low-Carb, Plant-Based Meal Prep Ideas

bowl of vegetable salad

Adopting a low-carb, plant-based diet can be incredibly beneficial for your health. It combines the benefits of a plant-based diet — high in fiber, vitamins, and minerals and low in saturated fat — with the potential benefits of a low-carb approach, such as weight loss, improved blood sugar control, and enhanced cognitive performance.

However, meal planning can be a bit challenging when you’re trying to balance these two dietary approaches. Many plant-based proteins, like beans and whole grains, also come with a substantial amount of carbohydrates. The key lies in choosing high-protein, low-carb plant foods and complementing them with an array of non-starchy vegetables.

Here are 10 gourmet, low-carb, plant-based meal prep ideas that are high in protein and flavor without an excess of carbs. Each recipe includes detailed instructions, serving size, macronutrients, and essential meal prep information.

1. Tofu Stir-Fry with Non-Starchy Vegetables

Start this stir-fry by pressing your tofu to remove excess moisture, then cut it into cubes. In a large wok or skillet, heat a bit of olive oil and add your tofu, allowing it to brown on all sides. While your tofu is cooking, chop a medley of non-starchy vegetables — bell peppers for sweetness, broccoli for a satisfying crunch, and snap peas for a bit of fresh, green flavor. Once your tofu is browned, add in the vegetables, stirring frequently. Season your stir-fry with soy sauce, fresh minced garlic, and a sprinkle of ground ginger. Finish with a dash of sesame seeds for an added layer of flavor and texture.

  • Serving Size: 250g
  • Macros (per serving): 300 calories, 20g protein, 15g carbs, 18g 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 4 days. Best reheated before serving.

2. Mediterranean Grilled Tempeh Salad

Begin by marinating your tempeh in a blend of olive oil, lemon juice, oregano, and garlic. Allow it to soak up the flavors for at least an hour, then grill the tempeh until it’s golden and crisp. In the meantime, assemble your salad. Opt for a mix of leafy greens as the base, and add sliced cucumber, cherry tomatoes, and kalamata olives. For the dressing, whisk together tahini, lemon juice, garlic, and a bit of water to thin it out. Once your tempeh is ready, serve it atop the salad, drizzled with the tangy, creamy dressing.

  • Serving Size: 300g
  • Macros (per serving): 350 calories, 20g protein, 10g carbs, 25g fat
  • Cooking time: 30 minutes (excluding marinating time)
  • Best time to eat: Lunch
  • Storage instructions: Store salad components and dressing separately in the refrigerator for up to 4 days. Best assembled right before eating.

3. Zucchini Noodles with Almond Butter Sauce

This meal starts by making your zucchini noodles, often referred to as “zoodles.” You can use a spiralizer or a vegetable peeler to create these light, noodle-like strands. Next, prepare your almond butter sauce by blending together almond butter, soy sauce, garlic, ginger, and a splash of lime juice until smooth. Pan-fry tofu cubes in a bit of olive oil until they’re crispy on all sides. To assemble, toss your zoodles with the almond butter sauce until they’re well coated, then top with your crispy tofu cubes. This dish offers a satisfying crunch and a rich, savory flavor profile that’ll keep your taste buds guessing.

  • Serving Size: 200g
  • Macros (per serving): 350 calories, 15g protein, 12g carbs, 28g fat
  • Cooking time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store components separately in the refrigerator for up to 3 days. Best assembled right before eating.

4. Cauliflower Rice Stuffed Bell Peppers

Begin by preheating your oven and prepping your bell peppers. Choose brightly colored peppers, cut off their tops, and remove the seeds. Next, prepare your cauliflower rice. You can buy pre-riced cauliflower or make your own by pulsing cauliflower florets in a food processor until they resemble rice grains. In a skillet, sauté onions and garlic until they’re fragrant, then add in the cauliflower rice and cook until it’s tender. Mix in cooked lentils for a protein boost, season with your favorite herbs and spices, and then stuff this mixture into your bell peppers. Bake until the peppers are tender and the tops are slightly browned.

  • Serving Size: 300g
  • Macros (per serving): 300 calories, 15g protein, 20g carbs, 14g 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 5 days. Best reheated before serving.

5. Tempeh Lettuce Wraps

Start by marinating tempeh in a mixture of soy sauce, rice vinegar, and a touch of maple syrup. After letting it soak up the flavors for at least an hour, pan-fry the tempeh until it’s crisp and caramelized. While the tempeh cooks, prep your veggies: thinly slice bell peppers, grate some carrots, and chop up a cucumber. Now, assemble your wraps. Use large, sturdy lettuce leaves (like romaine or butterhead), lay down a layer of veggies, add a few slices of tempeh, and top with a drizzle of peanut sauce.

  • Serving Size: 300g
  • Macros (per serving): 350 calories, 20g protein, 15g carbs, 20g fat
  • Cooking time: 30 minutes (excluding marinating time)
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store components separately in the refrigerator for up to 4 days. Best assembled right before eating.

6. Almond Butter Tofu Stir-Fry

Press tofu and cube it, then marinate in a mixture of almond butter, soy sauce, and lime juice. While the tofu is marinating, chop up non-starchy vegetables like bell peppers, snow peas, and broccoli. In a large pan or wok, stir-fry the tofu until it’s browned on all sides, then remove and set aside. In the same pan, stir-fry your vegetables until they’re tender-crisp. Add the tofu back in, and toss everything together to combine.

  • Serving Size: 300g
  • Macros (per serving): 375 calories, 20g protein, 18g 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 4 days. Best reheated before serving.

7. Spaghetti Squash with Vegan Pesto

Roast a spaghetti squash in the oven until it’s tender enough to shred into strands with a fork, creating a low-carb, grain-free “pasta.” While the squash roasts, make your vegan pesto by blending fresh basil, garlic, pine nuts, nutritional yeast (for a cheesy flavor without the dairy), olive oil, and a squeeze of lemon juice. When the spaghetti squash is ready, shred it into strands, toss with the vegan pesto, and top with roasted cherry tomatoes for a burst of flavor.

  • Serving Size: 300g
  • Macros (per serving): 350 calories, 10g protein, 15g carbs, 28g fat
  • Cooking time: 1 hour
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 5 days. Best reheated before serving.

8. Vegan Portobello Mushroom Fajitas

Marinate portobello mushroom slices in a blend of olive oil, lime juice, cumin, and chili powder. Sauté the mushrooms until they’re tender, then set aside. In the same pan, sauté bell peppers and onions until they’re soft and slightly caramelized. Serve the sautéed veggies and mushrooms in lettuce wraps, topped with avocado slices and a squeeze of fresh lime juice.

  • Serving Size: 300g
  • Macros (per serving): 300 calories, 10g protein, 15g carbs, 22g fat
  • Cooking time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store components separately in the refrigerator for up to 4 days. Best assembled right before eating.

9. Vegan “Egg” Salad Lettuce Wraps

Make a vegan “egg” salad by mashing tofu with vegan mayo, mustard, turmeric (for color), and black salt (which provides a sulfurous, eggy flavor). Add finely chopped celery and onions for a bit of crunch. Serve the “egg” salad in lettuce wraps, with a side of cucumber slices and cherry tomatoes.

  • Serving Size: 300g
  • Macros (per serving): 300 calories, 20g protein, 10g carbs, 20g fat
  • Cooking time: 15 minutes
  • Best time to eat: Lunch
  • Storage instructions: Store the “egg” salad in an airtight container in the refrigerator for up to 4 days. Best served cold.

10. Vegan Zucchini Lasagna

Replace traditional pasta layers with thin slices of zucchini in this low-carb take on lasagna. Make a vegan ricotta by blending firm tofu with nutritional yeast, garlic, and fresh basil. Layer the zucchini slices with the vegan ricotta, marinara sauce, and sautéed mushrooms and spinach. Bake until the zucchini is tender and the top is golden and bubbly.

  • Serving Size: 300g
  • Macros (per serving): 300 calories, 20g protein, 15g carbs, 15g fat
  • Cooking time: 1 hour
  • Best time to eat: Dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 5 days. Best reheated before serving.

These ten low-carb, plant-based meal prep ideas offer a wealth of flavors and textures while keeping your carbohydrate intake in check. Happy cooking and meal prepping!

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10 Plant-Based High-Protein Meal Prep Ideas: Replacing Beef as a Protein Source

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Transitioning to a plant-based diet doesn’t mean giving up protein-rich, satisfying meals. In fact, there are a variety of plant-based alternatives that can effectively replace beef as a protein source. Here are 10 gourmet meal prep ideas that use various plant proteins instead of beef, including tofu, lentils, chickpeas, and mushrooms. Each recipe includes detailed instructions, serving size, macronutrients, and essential meal prep information.

1. Tofu Bolognese

Traditional Italian Bolognese gets a plant-based makeover with tofu as a star ingredient. Start by sautéing a base of onions, carrots, and celery. Crumble firm tofu into the pan and brown it. Add tomato paste, diced tomatoes, and Italian herbs, then simmer until the flavors meld together. Serve over whole-grain spaghetti or zucchini noodles.

  • Serving Size: 300g
  • Macros (per serving): 300 calories, 25g protein, 35g carbs, 7g 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 5 days

2. Lentil Loaf

This hearty lentil loaf, inspired by the classic meatloaf, is both satisfying and nutritious. Cook green lentils until tender, then mix with sautéed onions, garlic, and celery. Add oats, tomato paste, and your choice of herbs and spices. Form into a loaf and bake until firm and golden brown.

  • Serving Size: 200g
  • Macros (per serving): 320 calories, 18g protein, 50g carbs, 4g fat
  • Cooking time: 1 hour
  • Best time to eat: Dinner
  • Storage instructions: Refrigerate in an airtight container for up to 5 days

3. Chickpea “Beef” Stew

This warming stew, a plant-based version of traditional beef stew, uses chickpeas for a protein boost. Sauté onions, carrots, and celery, then add chickpeas, diced tomatoes, vegetable broth, and your choice of herbs. Simmer until the vegetables are tender and the flavors have combined.

  • Serving Size: 300g
  • Macros (per serving): 300 calories, 15g protein, 45g carbs, 5g fat
  • Cooking time: 40 minutes
  • Best time to eat: Dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months

4. Portobello Mushroom Burgers

These gourmet burgers use marinated portobello mushrooms as a flavorful and satisfying beef substitute. Marinate the mushrooms in balsamic vinegar, olive oil, and your preferred herbs, then grill until tender. Serve on a whole-grain bun with your favorite burger fixings.

  • Serving Size: 250g
  • Macros (per serving): 280 calories, 12g protein, 40g carbs, 8g fat
  • Cooking time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store marinated mushrooms in the refrigerator for up to 2 days. Grill just before serving.

5. Lentil and Mushroom Tacos

For a delicious twist on traditional beef tacos, try these lentil and mushroom tacos. Sauté onions, garlic, chopped mushrooms, and cooked green lentils with Mexican spices. Serve the mixture in corn tortillas with fresh salsa, avocado, and shredded lettuce.

  • Serving Size: 200g
  • Macros (per serving): 350 calories, 18g protein, 45g carbs, 10g fat
  • Cooking time: 25 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the lentil-mushroom mixture in an airtight container in the refrigerator for up to 5 days

6. Tofu and Vegetable Skewers

Drawing inspiration from Mediterranean cuisine, these skewers feature marinated tofu and a variety of colorful vegetables. Marinate cubed tofu in a blend of olive oil, lemon juice, and herbs, then thread onto skewers along with bell peppers, zucchini, and cherry tomatoes. Grill until the tofu is browned and the vegetables are tender.

  • Serving Size: 300g
  • Macros (per serving): 400 calories, 25g protein, 45g carbs, 10g fat
  • Cooking time: 30 minutes (excluding marinating time)
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store marinated tofu and vegetables separately in the refrigerator for up to 2 days before grilling

7. Chickpea and Vegetable Stir-Fry

Inspired by Asian cuisine, this stir-fry is a quick and nutritious meal option. Sauté chickpeas and your choice of vegetables (like bell peppers, broccoli, and snap peas) in a savory sauce made from soy sauce, rice vinegar, and a touch of maple syrup. Serve over steamed rice or quinoa.

  • Serving Size: 300g
  • Macros (per serving): 350 calories, 18g protein, 55g carbs, 6g fat
  • Cooking time: 25-30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3-4 days

8. Lentil “Meatballs”

These lentil “meatballs” make a delicious and protein-packed alternative to traditional meatballs. Blend cooked lentils with sautéed onions, garlic, breadcrumbs, and Italian herbs, then form into balls and bake until firm. Serve over spaghetti with marinara sauce or on a sub roll for a “meatball” sub.

  • Serving Size: 200g
  • Macros (per serving): 370 calories, 18g protein, 55g carbs, 7g fat
  • Cooking time: 40 minutes
  • Best time to eat: Dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 5 days

9. Tofu “Steak” with Chimichurri Sauce

For a gourmet plant-based meal, try tofu “steak” with chimichurri sauce. Press and slice tofu into steaks, then pan-fry until golden on both sides. Serve topped with a vibrant chimichurri sauce made from parsley, cilantro, garlic, vinegar, and olive oil.

  • Serving Size: 250g
  • Macros (per serving): 400 calories, 25g protein, 10g carbs, 28g fat
  • Cooking time: 30 minutes
  • Best time to eat: Dinner
  • Storage instructions: Store cooked tofu and chimichurri sauce separately in the refrigerator for up to 5 days

10. Chickpea “Shepherd’s Pie”

This comforting dish is a plant-based take on the classic Shepherd’s Pie. Cook chickpeas until tender, then mash with sautéed onions, carrots, and peas. Top with creamy mashed potatoes and bake until golden.

  • Serving Size: 300g
  • Macros (per serving): 400 calories, 20g protein, 65g carbs, 8g fat
  • Cooking time: 1 hour
  • Best time to eat: Dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months

These plant-based, high-protein meal prep ideas are a delicious and satisfying way to replace beef in your diet. Happy meal prepping!

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Tempeh: 10 Plant-Based High-Protein Meal Prep Ideas Using Tempeh as a Replacement for Chicken

a person holding tempeh slices

If you’re searching for wholesome, high-protein plant-based recipes, look no further. Here, we’ve curated 10 delightful meal prep ideas that use tempeh, a traditional Indonesian soy product that makes a fantastic substitute for chicken. Each recipe includes detailed cooking instructions, the dish’s origin, alternate ingredients, and essential meal prep information.

1. Tempeh Stir-Fry

Originating from Asia, stir-fries are a quick, nutritious, and flexible meal option. For this recipe, sauté cubes of tempeh until golden, then add your choice of colorful vegetables. Toss everything in a savory sauce made from soy sauce, rice vinegar, and a touch of maple syrup. Serve over steamed rice or quinoa.

  • Macros (per serving): 20g protein, 55g carbs, 10g fat
  • Alternate ingredient: Use tamari instead of soy sauce for a gluten-free version
  • Cooking time: 25-30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Refrigerate in an airtight container for up to 3-4 days

2. Tempeh Tacos

Borrowing from Mexican cuisine, these tacos offer a delightful plant-based twist. Crumble and sauté tempeh with a flavorful blend of Mexican spices. Spoon the mixture into corn tortillas and top with fresh salsa, avocado, and shredded lettuce.

  • Macros (per serving): 18g protein, 45g carbs, 8g fat
  • Alternate ingredient: Use lettuce wraps for a lower-carb option
  • Cooking time: 20-25 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the tempeh filling separately in an airtight container in the fridge for up to 5 days. Assemble tacos just before eating.

3. Baked BBQ Tempeh

This recipe is inspired by the classic barbecue traditions of the American South. Slice tempeh into thin strips and marinate in your favorite BBQ sauce. Bake until the tempeh is firm and the edges are caramelized. Serve with a side of coleslaw and cornbread for a complete meal.

  • Macros (per serving): 19g protein, 30g carbs, 9g fat
  • Alternate ingredient: Make a homemade BBQ sauce with dates for a natural sweetener
  • Cooking time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Refrigerate for up to 5 days

4. Tempeh Sausage Crumbles

This is a versatile recipe originating from European sausage recipes. Crumble tempeh and sauté with a mixture of spices like fennel, sage, and thyme. Use these savory crumbles as a protein boost for salads, pasta, or pizza.

  • Macros (per serving): 20g protein, 10g carbs, 11g fat
  • Alternate ingredient: Add smoked paprika for a smoky flavor
  • Cooking time: 20 minutes
  • Best time to eat: Any meal
  • Storage instructions: Store in an airtight container in the fridge for up to 5 days

5. Tempeh “Chicken” Salad

Inspired by classic American deli salads, this recipe swaps chicken for tempeh. Steam and cool tempeh, then chop into bite-sized pieces. Mix with vegan mayo, chopped celery

, red onion, and a hint of mustard. Serve in a sandwich or over a bed of greens.

  • Macros (per serving): 17g protein, 20g carbs, 12g fat
  • Alternate ingredient: Add dried cranberries or grapes for a touch of sweetness
  • Cooking time: 15 minutes (excluding cooling time)
  • Best time to eat: Lunch
  • Storage instructions: Store in an airtight container in the fridge for up to 5 days

6. Tempeh Curry

Drawing on Indian flavors, this tempeh curry is a comforting meal. Sauté onions, garlic, and ginger in coconut oil, then add curry powder and other spices to taste. Stir in cubed tempeh and coconut milk, then simmer until the flavors meld together.

  • Macros (per serving): 18g protein, 40g carbs, 15g fat
  • Alternate ingredient: Add diced sweet potatoes or spinach for extra nutrients
  • Cooking time: 35-40 minutes
  • Best time to eat: Dinner
  • Storage instructions: Refrigerate for up to 5 days or freeze for up to 3 months

7. Tempeh Reuben Sandwich

Inspired by the classic Reuben sandwich, this version features tempeh as the star. Marinate tempeh slices in a tangy blend of pickle brine, mustard, and garlic. Pan-fry until golden brown, then serve on rye bread with sauerkraut, vegan Swiss cheese, and Thousand Island dressing.

  • Macros (per serving): 22g protein, 45g carbs, 12g fat
  • Alternate ingredient: Use whole-grain bread for added fiber
  • Cooking time: 25 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store cooked tempeh and assembled ingredients separately in the fridge for up to 5 days

8. Tempeh and Vegetable Skewers

Inspired by Mediterranean cuisine, these skewers are perfect for grilling season. Marinate cubed tempeh and vegetables like bell peppers, zucchini, and cherry tomatoes in a blend of olive oil, lemon juice, and herbs. Thread onto skewers and grill until charred and tender.

  • Macros (per serving): 20g protein, 25g carbs, 12g fat
  • Alternate ingredient: Add mushrooms or red onion for extra flavor
  • Cooking time: 30 minutes (excluding marinating time)
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store marinated tempeh and vegetables separately in the fridge for up to 2 days before grilling

9. Tempeh Stroganoff

A plant-based take on the Russian classic, this dish features tempeh in a creamy sauce. Sauté cubed tempeh, onions, and garlic in olive oil. Add vegetable broth, vegan sour cream, and Dijon mustard, then simmer until the flavors meld together. Serve over egg-free noodles or rice.

  • Macros (per serving): 19g protein, 50g carbs, 15g fat
  • Alternate ingredient: Use a cashew cream base for a nuttier flavor
  • Cooking time: 30 minutes
  • Best time to eat: Dinner
  • Storage instructions: Refrigerate for up to 5 days or freeze for up to 3 months

10. Tempeh Banh Mi

A Vietnamese-inspired sandwich, the Banh Mi features a delicious combination of flavors

and textures. Marinate tempeh slices in a mixture of soy sauce, rice vinegar, and sesame oil, then pan-fry until crisp. Assemble in a baguette with pickled vegetables, fresh cilantro, and spicy vegan mayo.

  • Macros (per serving): 21g protein, 60g carbs, 10g fat
  • Alternate ingredient: Use a gluten-free baguette for a gluten-free version
  • Cooking time: 30 minutes
  • Best time to eat: Lunch
  • Storage instructions: Store cooked tempeh and assembled ingredients separately in the fridge for up to 5 days.

Remember, these macronutrient estimates may vary depending on the exact ingredients used and portion sizes. Always adjust according to your specific dietary needs and preferences.

Embrace the protein-packed power of tempeh and enjoy these gourmet plant-based meals throughout your week. Happy meal prepping!

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10 Plant-Based High Protein Meal Prep Ideas – Using Lentils Instead of Chicken

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The world of food is no longer just about taste and satiety. It’s a world that also delves into health, environment, and ethics, where food not only satiates our hunger but also nourishes our body, mind, and soul. A rising trend that reflects this evolved outlook is plant-based eating. Central to this narrative is the practice of meal prep and the diligent management of protein intake, particularly for vegans. A star player in this scene is an unassuming yet versatile ingredient – the humble lentil. Come, let’s embark on this gourmet journey to learn more.

The Art of Meal Prep in a Plant-Based Paradigm

Preparing meals ahead of time, or ‘meal prep,’ is an art and a science. It’s about organizing, planning, and creating meals in advance to save time, money, and effort, while ensuring that you stay committed to your dietary goals. With the busy lifestyles that many of us lead, it’s no wonder that meal prep has become such a popular trend.

In the context of a plant-based diet, meal prep takes on an even more important role. It serves as a vehicle to achieve the balance and variety that are crucial to meet nutritional needs. A well-planned meal prep routine can ensure that your fridge and pantry are always stocked with ready-to-go plant-based meals and snacks, saving you from last-minute unhealthy choices.

Meal prep begins with planning. You need to know what you’ll eat for the week, the ingredients you’ll need, and when you’ll cook. It can be as simple as pre-chopping veggies, cooking grains and legumes in bulk, or as elaborate as preparing full meals that are ready to heat and eat.

Plant-based meal prep also involves a certain level of creativity. You’re working with a cornucopia of fruits, vegetables, grains, nuts, and legumes, each with its own flavor profile and texture. You might have a grain bowl with quinoa, roasted chickpeas, and a rainbow of veggies one day, and a hearty lentil stew the next. The possibilities are endless.

The Protein Predicament and Plant-Based Eating

One of the most common concerns about plant-based diets is meeting protein requirements. Protein is an essential macronutrient that plays a critical role in virtually all biological processes, including cell repair and immune function.

For those following a vegan or vegetarian diet, getting enough protein requires a bit more planning. While it’s a myth that plant-based diets can’t provide enough protein, it is true that plant-based proteins are often incomplete, meaning they lack one or more essential amino acids.

However, by eating a variety of plant-based protein sources, it’s entirely possible to get all the essential amino acids your body needs. This is where the concept of protein complementarity comes in, which involves combining different plant-based proteins to create a complete protein profile.

For example, grains are low in the amino acid lysine, while legumes are rich in it. By consuming both, you can ensure that you’re getting all the essential amino acids. A classic example of this is the traditional dish of rice and beans.

The Gourmet Guide to Lentils: Types, Origins, and Uses

Enter lentils, a type of legume that is a protein powerhouse and a vegan’s best friend. They are also rich in fiber, iron, and folate, making them an excellent addition to a balanced diet. But lentils aren’t just nutritious, they’re also incredibly versatile and have a gourmet potential that is often overlooked.

Lentils come in various colors and sizes, each with its own unique flavor and texture. Here are a few:

  1. Green Lentils: These have a slightly peppery flavor and maintain a firm texture even after cooking, making them perfect for salads and side dishes. Originating in Europe, they’re often used in French cuisine.
  2. Brown Lentils: The most common type, brown lentils have a mild, earthy flavor and soft texture. They’re great for soups and stews and originate from the Near East, the birthplace of many legumes.
  3. Red and Yellow Lentils: These lentils are sweet and nutty, and they cook quickly, turning creamy when cooked. They’re the stars of Indian and Middle Eastern cuisines, often used in dals and curries.
  4. Black Beluga Lentils: Named for their resemblance to beluga caviar, these lentils have a deep, earthy flavor and hold their shape well. They’re native to North America and are ideal for gourmet dishes.
  5. Puy Lentils: These are a type of green lentils that hail from the Puy region in France. They have a slightly more pronounced flavor and are often more expensive due to their AOC (Appellation d’Origine Contrôlée) status.

Lentils are a testament to the versatility and nutritional prowess of plant-based foods. They can be cooked into comforting soups, used in hearty salads, blended into flavorful spreads, or served as a protein-rich base for a variety of dishes.

Here are 10 delectable high-protein meal prep ideas that use lentils as a flavorful and nutritious alternative to chicken. For each recipe, we’ve included detailed cooking instructions, estimated macros, alternate ingredients, cooking time, the best time to eat, storage instructions, and other helpful tips.

1. Lentil Bolognese

To prepare this dish, start by sautéing onions, garlic, celery, and carrots in olive oil until they soften. Add cooked green lentils, canned tomatoes, and your preferred herbs like basil and oregano. Let it simmer until the flavors meld together. Serve this hearty sauce over your choice of pasta, and sprinkle with nutritional yeast or vegan Parmesan for a cheesy flavor without the dairy.

  • Macros (per serving): 18g protein, 55g carbs, 8g fat
  • Alternate ingredient: Use whole-grain pasta or spaghetti squash for added fiber
  • Cooking time: 45 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Refrigerate for up to 5 days or freeze for up to 3 months

2. Lentil Stuffed Peppers

Begin by halving and deseeding bell peppers. Prepare a filling of cooked brown lentils, onions, garlic, diced tomatoes, and your choice of spices. Fill each pepper half with the lentil mixture, then bake until the peppers are tender.

  • Macros (per serving): 15g protein, 45g carbs, 6g fat
  • Alternate ingredient: Substitute bell peppers with hollowed-out zucchini or eggplant
  • Cooking time: 50 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 4 days

3. Lentil Loaf

Mix cooked green lentils with onions, carrots, celery, breadcrumbs, and your choice of herbs and spices. Press the mixture into a loaf pan and bake until firm and golden brown. You can even top it with a tangy tomato glaze for extra flavor.

  • Macros (per serving): 20g protein, 35g carbs, 5g fat
  • Alternate ingredient: Substitute breadcrumbs with oatmeal for a gluten-free option
  • Cooking time: 1 hour
  • Best time to eat: Dinner
  • Storage instructions: Refrigerate for up to 5 days or freeze individual slices for up to 3 months

4. Lentil and Vegetable Stir-Fry

Sauté cooked green lentils with your favorite stir-fry veggies in a wok or large pan. Add a savory sauce made from soy sauce, rice vinegar, and a touch of maple syrup, then serve over brown rice or quinoa.

  • Macros (per serving): 18g protein, 60g carbs, 10g fat
  • Alternate ingredient: Use tamari instead of soy sauce for a gluten-free version
  • Cooking time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 3 days

5. Lentil Curry

Sauté onions, garlic, and ginger in coconut oil, then add curry powder and other spices to taste. Stir in red lentils and coconut

milk, then simmer until the lentils are tender and the flavors have combined.

  • Macros (per serving): 18g protein, 40g carbs, 15g fat
  • Alternate ingredient: Add diced sweet potatoes or spinach for extra nutrients
  • Cooking time: 40 minutes
  • Best time to eat: Dinner
  • Storage instructions: Refrigerate for up to 5 days or freeze for up to 3 months

6. Lentil Tacos

Cook brown lentils with onions, garlic, and a blend of Mexican spices until tender. Spoon the mixture into corn tortillas and top with salsa, avocado, and shredded lettuce.

  • Macros (per serving): 16g protein, 40g carbs, 6g fat
  • Alternate ingredient: Use lettuce wraps for a lower-carb option
  • Cooking time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the lentil filling in an airtight container in the fridge for up to 5 days. Assemble tacos just before eating.

7. Mediterranean Lentil Salad

Mix cooked green lentils with chopped cucumbers, tomatoes, red onions, and parsley. Toss in a dressing made from olive oil, lemon juice, garlic, and your choice of Mediterranean spices.

  • Macros (per serving): 17g protein, 45g carbs, 10g fat
  • Alternate ingredient: Add kalamata olives or vegan feta cheese for extra flavor
  • Cooking time: 20 minutes (excluding lentil cooking time)
  • Best time to eat: Lunch
  • Storage instructions: Store in an airtight container in the fridge for up to 5 days.

8. Lentil Soup

Sauté onions, carrots, and celery in olive oil, then add vegetable broth, green lentils, and your choice of herbs. Simmer until the lentils are tender, then blend half the soup for a creamier texture.

  • Macros (per serving): 15g protein, 40g carbs, 5g fat
  • Alternate ingredient: Add diced tomatoes or spinach for extra nutrients
  • Cooking time: 45 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Refrigerate for up to 5 days or freeze for up to 3 months

9. Lentil Burgers

Blend cooked brown lentils with onions, garlic, breadcrumbs, and your preferred spices, then shape into patties and bake or pan-fry. Serve in a whole grain bun with your favorite burger toppings.

  • Macros (per serving): 18g protein, 45g carbs, 6g fat
  • Alternate ingredient: Substitute breadcrumbs with oatmeal for a gluten-free option
  • Cooking time: 30 minutes
  • Best time to eat: Lunch or dinner
  • Storage instructions: Refrigerate patties for up to 5 days or freeze for up to 3 months

10. Lentil and Vegetable Stir-Fry

Sauté cooked green lentils with your favorite stir-fry veggies in a wok or large pan. Add a savory sauce made from soy sauce, rice vinegar, and a touch of maple syrup, then serve over brown rice or quinoa.

  • Macros (per serving): 18g protein, 60g carbs, 10g fat
  • Alternate ingredient: Use tamari instead of soy sauce for a gluten-free version
  • Cooking time: 30 minutes
  • Best Time to Eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 3 days

Please note that these macronutrient estimates can vary depending on the exact ingredients used and portion sizes. Always adjust according to your specific dietary needs and preferences.

Adopting a Plant-Based Diet doesn’t mean you have to Compromise on Flavor

In conclusion, adopting a plant-based diet doesn’t mean you have to compromise on flavor, variety, or nutritional balance. Each of these lentil-based recipes showcases the versatility of this humble legume, turning it into a star ingredient in dishes that are not only packed with protein, but also rich in fiber, iron, and other essential nutrients.

The beauty of these recipes lies not only in their nutritional profile but also in their flexibility. Whether you’re a seasoned vegan, someone trying to incorporate more plant-based meals into your diet, or even a non-vegetarian looking for exciting new ways to enjoy lentils, these recipes offer something for everyone. The alternate ingredients suggested for each recipe further allow you to tweak and adjust according to your dietary preferences and nutritional needs.

What’s more, all these recipes are designed with meal prep in mind, ensuring that you can enjoy a week’s worth of nutritious and delicious meals with minimal daily cooking. The storage instructions provided for each recipe also make it easy for you to plan your meals and manage your time effectively.

Now, it’s your turn to bring these recipes to life in your kitchen. Remember, the best way to become comfortable with meal prepping is to just start. Begin with one or two recipes, then gradually expand your repertoire. Over time, you’ll find that meal prepping can save you time, reduce food waste, and help you stay on track with your nutritional goals.

As you embark on your plant-based meal prep journey, we encourage you to share your experiences. Did you try out any of these recipes? Do you have any tips or tricks for meal-prepping with lentils? How have these recipes helped you in achieving your dietary goals? Sharing your thoughts not only helps you reflect on your own experiences but also inspires others in their journey.

Lastly, if you found this guide helpful, we encourage you to share it with your friends and family. Whether they’re vegans, vegetarians, flexitarians, or just food enthusiasts, they’re sure to appreciate these flavorful and nutritious recipes. Remember, good food becomes even better when shared with loved ones.

Thank you for joining us in exploring the delicious world of lentils. We hope this guide has inspired you to see this humble legume in a new light and has equipped you with the knowledge and confidence to incorporate more plant-based meals into your diet. Here’s to a future filled with delicious, nutritious, and sustainable eating!