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Using Tempeh Instead of Beef: 10 Plant-Based High Protein Meal Prep Ideas

traditional asian soy product in ceramic plate

Beef is a protein-rich staple in many diets, but for those following a plant-based lifestyle or simply trying to reduce their meat intake, finding an equally satisfying and nutritious substitute can be challenging. That’s where tempeh comes in.

Hailing from Indonesia, tempeh is a fermented soy product that’s packed with protein, fiber, and a variety of essential nutrients. It has a firm, meaty texture that holds up well in a range of dishes, making it a perfect substitute for beef.

If you’re new to cooking with tempeh, here are some tips to help you get started:

  • Steaming or simmering tempeh for about 10 minutes before using it in a recipe can help to remove its slightly bitter taste.
  • Tempeh absorbs marinades and sauces well, so don’t be afraid to get creative with flavors.
  • Because it’s fermented, tempeh is more easily digestible than other soy products, making it a great choice for those with sensitive digestion.

Now, let’s move onto the delicious high-protein meal prep ideas!

1. Tempeh ‘Beef’ Stir-Fry

Tempeh soaks up flavors remarkably well, making it an excellent choice for a saucy, veggie-packed stir-fry.

  • Serving Size: 400g
  • Macros (per serving): 450 calories, 28g protein, 40g carbs, 20g fat
  • Preparation time: 35 minutes
  • Cooking instructions: Start by steaming your tempeh for about 10 minutes to remove any bitterness. Then, cube the tempeh and toss it in soy sauce, sesame oil, and a dash of rice vinegar. Heat some oil in a large pan or wok, then add the tempeh, along with a mix of your favorite stir-fry veggies — bell peppers, broccoli, and snow peas are all great choices. Stir-fry until the veggies are tender and the tempeh is well-coated in sauce. Serve hot over rice or noodles.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat in the microwave or on the stovetop before serving.

2. ‘Beefy’ Tempeh Tacos

Who doesn’t love a good taco night? These tempeh ‘beef’ tacos are sure to satisfy your craving for something savory and spicy.

  • Serving Size: 3 tacos (approx. 300g)
  • Macros (per serving): 380 calories, 24g protein, 30g carbs, 20g fat
  • Preparation time: 30 minutes
  • Cooking instructions: Begin by crumbling your tempeh into a hot pan with a little oil. Once it starts to brown, add a mix of traditional taco seasonings like cumin, chili powder, and garlic powder. You can also stir in a bit of salsa for extra flavor. Cook until the tempeh is crispy and well-seasoned, then spoon it onto warm corn tortillas. Top with lettuce, diced tomatoes, avocado slices, and a squeeze of fresh lime.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the cooked tempeh and prepped veggies separately in the fridge for up to 3 days. Assemble the tacos just before serving.

3. Tempeh ‘Beef’ and Broccoli

A plant-based take on a classic Chinese dish, this tempeh ‘beef’ and broccoli delivers plenty of protein and heartwarming comfort.

  • Serving Size: 350g
  • Macros (per serving): 400 calories, 26g protein, 40g carbs, 16g fat
  • Preparation time: 35 minutes
  • Cooking instructions: First, steam your tempeh and cut it into thin strips. Sauté these in a hot pan with some oil until they’re brown and crispy. Set these aside and, in the same pan, stir-fry your broccoli florets until they’re vibrant and just tender. For the sauce, mix soy sauce, a touch of brown sugar, and a slurry of cornstarch and water. Pour this over the broccoli, add the tempeh back in, and toss everything together until it’s well-coated and the sauce has thickened. Serve hot over a bed of steamed rice.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stovetop before serving.

4. BBQ Tempeh ‘Beef’ Sandwiches

Perfect for picnics or a casual lunch, these BBQ tempeh ‘beef’ sandwiches are bursting with smoky-sweet flavor.

  • Serving Size: 1 sandwich (approx. 200g)
  • Macros (per serving): 320 calories, 20g protein, 40g carbs, 10g fat
  • Preparation time: 30 minutes
  • Cooking instructions: Slice your tempeh and marinate it in your favorite BBQ sauce for at least 30 minutes (the longer, the better!). In a pan, cook the tempeh slices until they’re caramelized and sticky. Build your sandwiches with a hearty bread, adding layers of the BBQ tempeh, crisp lettuce, juicy tomato slices, and perhaps some tangy pickles. For an added crunch, serve with a side of sweet potato chips or a simple slaw.
  • Best time to eat: Lunch
  • Storage instructions: Store the cooked tempeh separately from the bread and veggies in the fridge for up to 3 days. Assemble the sandwiches just before serving.

5. Tempeh ‘Beef’ Skewers

With a firm texture and ability to hold onto marinades, tempeh makes excellent skewers, perfect for grilling season.

  • Serving Size: 2 skewers (approx. 250g)
  • Macros (per serving): 360 calories, 22g protein, 30g carbs, 18g fat
  • Preparation time: 40 minutes (plus marinating time)
  • Cooking instructions: Cube your tempeh and marinate it in a flavorful blend of soy sauce, garlic, ginger, and a touch of maple syrup. After at least an hour (or overnight, if you have time), thread the tempeh cubes onto skewers, alternating with pieces of bell pepper, onion, and cherry tomatoes. Grill these until the veggies are charred and the tempeh is heated through. These skewers are perfectly served over a bed of fluffy quinoa or alongside a fresh garden salad.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the cooked skewers in an airtight container in the fridge for up to 3 days. Reheat on the grill or in the oven before serving.

6. Tempeh ‘Beef’ Stroganoff

A creamy, comforting dish perfect for colder days, this plant-based stroganoff swaps traditional beef for protein-packed tempeh.

  • Serving Size: 350g
  • Macros (per serving): 420 calories, 24g protein, 45g carbs, 18g fat
  • Preparation time: 40 minutes
  • Cooking instructions: Begin by steaming and cubing your tempeh. Sauté it in a pan with oil until browned, then remove it from the pan. In the same pan, cook sliced onions and mushrooms until softened. Add a sprinkle of flour and pour in vegetable broth, stirring to create a creamy sauce. Add the tempeh back in and let it simmer for a few minutes to absorb the flavors. Stir in a dollop of vegan sour cream and serve over egg-free egg noodles or mashed potatoes.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stovetop before serving.

7. Smoky Tempeh ‘Beef’ Chili

A bowl of chili is always a hearty, comforting meal. This version uses tempeh for a protein-packed, plant-based twist.

  • Serving Size: 400g
  • Macros (per serving): 450 calories, 30g protein, 50g carbs, 15g fat
  • Preparation time: 45 minutes
  • Cooking instructions: Crumble your tempeh into a hot pot and sauté until it starts to brown. Add diced onions, bell peppers, and garlic, cooking until they’re softened. Stir in a mix of spices like cumin, chili powder, and smoked paprika. Pour in canned diced tomatoes and kidney beans, bringing the pot to a simmer. Let it cook for about 30 minutes until the flavors have melded together. Serve with a sprinkle of green onions and a side of cornbread for a complete meal.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat in the microwave or on the stovetop before serving.

8. Tempeh ‘Beef’ Lettuce Wraps

For a lighter, low-carb option, try these tempeh ‘beef’ lettuce wraps. They’re fresh, crunchy, and full of flavor.

  • Serving Size: 4 lettuce wraps (approx. 200g)
  • Macros (per serving): 300 calories, 20g protein, 15g carbs, 18g fat
  • Preparation time: 30 minutes
  • Cooking instructions: Crumble and sauté your tempeh until it’s browned. Mix in diced onions, bell peppers, and a sauce of soy sauce, rice vinegar, and a touch of sweetener. Cook until everything is well-coated and the veggies are tender. Spoon this mixture into crisp lettuce leaves (like romaine or butter lettuce) and garnish with fresh herbs or a sprinkle of sesame seeds.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the tempeh filling separately from the lettuce in the fridge for up to 3 days. Assemble the wraps just before serving.

9. Tempeh ‘Beef’ and Peppers

A simple, quick meal that’s perfect for weeknight dinners, this tempeh ‘beef’ and peppers dish is a protein-packed alternative to the traditional beef version.

  • Serving Size: 300g
  • Macros (per serving): 350 calories, 22g protein, 40g carbs, 14g fat
  • Preparation time: 30 minutes
  • Cooking instructions: Slice your tempeh and sauté it in a hot pan until it’s browned and crispy. Remove the tempeh and add sliced bell peppers and onions to the same pan, cooking until they’re tender and slightly charred. Mix up a sauce of soy sauce, vinegar, and a touch of sweetener, and pour this over the veggies. Add the tempeh back in, tossing everything together until it’s well-coated. Serve over a bed of brown rice or quinoa.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stovetop before serving.

10. Tempeh ‘Beef’ Tacos

Celebrate Taco Tuesday with these high-protein, plant-based tacos filled with flavorful tempeh ‘beef’.

  • Serving Size: 2 tacos (approx. 200g)
  • Macros (per serving): 360 calories, 20g protein, 45g carbs, 12g fat
  • Preparation time: 30 minutes
  • Cooking instructions: Crumble your tempeh and sauté it in a pan with taco seasoning until it’s browned and fragrant. Warm your tortillas and fill them with the tempeh, then top with your favorite taco fillings – think diced tomatoes, shredded lettuce, avocado slices, and a drizzle of vegan sour cream or guacamole. You could also add some black beans or corn for extra fiber.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the cooked tempeh separately from the tortillas and toppings in the fridge for up to 3 days. Assemble the tacos just before serving.

This concludes our exploration of tempeh as a high-protein beef substitute in 10 diverse, delectable meal prep ideas. We hope this post has inspired you to try out tempeh in your next meal prep! As always, feel free to share your experiences and variations in the comments below, and don’t hesitate to share this post with your friends who might find it useful. Stay tuned for the next post in our series, where we’ll be venturing into another exciting plant-based protein source. Happy cooking!

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Using Tofu Instead of Pork: 10 Plant-Based High Protein Meal Prep Ideas

photo of tofu with soy sauce and sesame seeds

Replacing traditional sources of animal protein with plant-based alternatives has become increasingly popular, and tofu stands as a powerful contender in this arena. Made from condensed soy milk that is pressed into solid white blocks, tofu boasts a robust protein content that rivals its meat counterparts.

The malleability of tofu is another appealing attribute; it absorbs flavors readily, making it a versatile ingredient in a range of dishes. When it comes to replacing pork in your meals, tofu can be the perfect stand-in. Here are 10 inspiring meal prep ideas that use tofu as a pork substitute.

1. Crispy Tofu Stir-Fry

Swap out the pork for tofu in this colorful stir-fry, bursting with fresh vegetables and a tangy sauce.

  • Serving Size: 300g
  • Macros (per serving): 260 calories, 20g protein, 25g carbs, 8g fat
  • Preparation time: 30 minutes
  • Cooking instructions: Start by pressing your tofu to remove excess water, then cut it into cubes. Sauté the tofu in a non-stick pan until golden brown. Remove and set aside. In the same pan, add your preferred vegetables like bell peppers, broccoli, and snap peas, stir-frying until just tender. Return the tofu to the pan, add your favorite stir-fry sauce, and toss until everything is well-coated and heated through.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Reheat before serving.

2. Tofu ‘Pork’ Tacos

A fun and delicious meal, these tofu ‘pork’ tacos are a fantastic way to switch up your Taco Tuesday routine.

  • Serving Size: 3 tacos (approx. 200g)
  • Macros (per serving): 310 calories, 21g protein, 35g carbs, 10g fat
  • Preparation time: 30 minutes
  • Cooking instructions: Crumble your pressed tofu into a non-stick pan and cook until slightly crispy. Add a mixture of chili powder, cumin, and smoked paprika to mimic traditional pork taco seasoning. Serve the tofu mixture in tortillas and top with your favorite taco toppings like lettuce, tomato, avocado, and a sprinkle of vegan cheese.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the tofu mixture in an airtight container in the refrigerator for up to 4 days. Assemble tacos just before serving.

3. Tofu ‘Pork’ Fried Rice

This dish is a hearty, protein-packed, one-pan wonder, perfect for a quick weeknight dinner.

  • Serving Size: 300g
  • Macros (per serving): 350 calories, 24g protein, 40g carbs, 9g fat
  • Preparation time: 40 minutes
  • Cooking instructions: Scramble tofu in a hot non-stick pan until it resembles the consistency of ground pork. Set aside. In the same pan, stir-fry a mix of your favorite vegetables, like peas, carrots, and bell peppers. Add day-old rice, and stir until well combined. Return the scrambled tofu to the pan, and add soy sauce and green onions. Stir until heated through.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Reheat before serving.

4. BBQ Tofu ‘Pork’ Sandwich

Satisfy your barbecue cravings with this flavorful tofu ‘pork’ sandwich. Smoky, tangy, and loaded with protein, it’s sure to be a hit.

  • Serving Size: 1 sandwich (approx. 200g)
  • Macros (per serving): 330 calories, 20g protein, 35g carbs, 12g fat
  • Preparation time: 1 hour
  • Cooking instructions: Press and slice your tofu, then marinate it in your favorite barbecue sauce for at least 30 minutes. Sear the marinated tofu slices in a hot pan until caramelized on both sides. Serve the barbecue tofu on a whole grain bun with a side of coleslaw for the full experience.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the cooked tofu in an airtight container in the refrigerator for up to 3 days. Assemble sandwiches just before serving.

5. Tofu ‘Pork’ and Vegetable Skewers

These skewers are fun, flavorful, and perfect for a summertime grill-out.

  • Serving Size: 2 skewers (approx. 150g)
  • Macros (per serving): 200 calories, 15g protein, 15g carbs, 8g fat
  • Preparation time: 40 minutes (plus marinating time)
  • Cooking instructions: Cut tofu into cubes and marinate in a mixture of soy sauce, garlic, and ginger. Skewer the marinated tofu cubes alternating with your favorite grilling vegetables like bell peppers, onions, and cherry tomatoes. Grill the skewers until the tofu is charred and the vegetables are tender.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the uncooked, marinated tofu and prepped vegetables separately in the refrigerator for up to 2 days. Skewer and grill just before serving.

6. Tofu ‘Pork’ Ramen

An Asian-inspired treat, this ramen bowls burst with flavor and provides ample plant-based protein.

  • Serving Size: 500g
  • Macros (per serving): 420 calories, 28g protein, 50g carbs, 12g fat
  • Preparation time: 50 minutes
  • Cooking instructions: Begin by sautéing your cubed tofu until golden, then set aside. In a large pot, sauté your favorite soup veggies, like onions, carrots, and mushrooms. Add vegetable broth, soy sauce, and a bit of miso paste. Simmer for a while to combine the flavors. Lastly, add in cooked ramen noodles and your sautéed tofu. Serve piping hot, garnished with green onions and a boiled egg, if desired.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the broth, noodles, and tofu separately in the refrigerator for up to 3 days. Reheat and combine just before serving.

7. Tofu ‘Pork’ Lettuce Wraps

These are light, refreshing, and bursting with flavor. Tofu ‘pork’ lettuce wraps make a fantastic lunch or light dinner.

  • Serving Size: 4 lettuce wraps (approx. 250g)
  • Macros (per serving): 280 calories, 20g protein, 15g carbs, 15g fat
  • Preparation time: 30 minutes
  • Cooking instructions: Start by sautéing crumbled tofu in a hot pan until it turns slightly crispy. Add a savory sauce made of soy sauce, sesame oil, and rice vinegar, then stir until the tofu is well coated. Let the mixture cool before spooning it onto crisp lettuce leaves. Top with shredded carrots, chopped peanuts, and fresh cilantro for extra crunch and flavor.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the tofu mixture separately in the refrigerator for up to 4 days. Assemble the lettuce wraps just before serving.

8. Sweet and Sour Tofu

An ideal alternative to sweet and sour pork, this dish delivers the same tangy and sweet flavor profile, using tofu as the main protein source.

  • Serving Size: 300g
  • Macros (per serving): 350 calories, 22g protein, 50g carbs, 10g fat
  • Preparation time: 40 minutes
  • Cooking instructions: First, press your tofu and cut into cubes. Coat each cube in cornstarch and pan-fry until golden. In a separate saucepan, combine ingredients for your sweet and sour sauce: pineapple juice, vinegar, ketchup, soy sauce, and a sweetener like brown sugar or maple syrup. Cook until the sauce thickens, then toss in the crispy tofu. Serve over rice with a side of stir-fried veggies.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the sweet and sour tofu separately from the rice in the refrigerator for up to 3 days. Reheat before serving.

9. Tofu ‘Pork’ and Beans

A comfort food classic, this tofu version of pork and beans provides all the flavor with none of the meat.

  • Serving Size: 350g
  • Macros (per serving): 420 calories, 28g protein, 60g carbs, 10g fat
  • Preparation time: 1 hour
  • Cooking instructions: Start by sautéing crumbled tofu in a pan until crispy. Add a homemade sauce made from tomato paste, apple cider vinegar, molasses, and a touch of brown sugar. Stir in canned beans, and let the whole thing simmer until the flavors meld together. This is a fantastic dish for slow cookers as well.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Reheat before serving.

10. Tofu ‘Pork’ Stuffed Peppers

These peppers are stuffed with a flavorful tofu ‘pork’ and quinoa mixture, making them a nutrient-dense, high-protein option that’s equally delicious.

  • Serving Size: 2 stuffed peppers (approx. 300g)
  • Macros (per serving): 320 calories, 20g protein, 40g carbs, 10g fat
  • Preparation time: 1 hour
  • Cooking instructions: Start by pre-cooking your quinoa according to the package instructions. In a pan, crumble and sauté your tofu until it starts to brown. Mix in diced onions, tomatoes, and a blend of Italian seasonings. Combine this mixture with your cooked quinoa, and then spoon it into hollowed-out bell peppers. Bake until the peppers are tender and the filling is hot.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Reheat in the oven or microwave before serving.

We hope this post has given you some fresh inspiration to make tofu the star of your meal prep! Stay tuned as we continue to explore more creative plant-based meal prep ideas in the next part of this series. We’ll be delving into the power of tempeh as a protein-packed meat substitute.

Remember, we love to hear about your culinary adventures, so please share your thoughts, suggestions, and personal twists on these recipes in the comments below. We appreciate your participation in this community and look forward to your continued involvement. Happy cooking!

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

glasses with grains

Lentils, hailed for their versatility, rich nutrient profile, and hearty texture, have long been a vital staple in plant-based diets. These small yet nutritionally mighty legumes offer a significant protein punch and are packed with fiber, minerals, and vitamins. They can adeptly absorb a spectrum of flavors, fitting seamlessly into an array of dishes. They’re the perfect ingredient to reimagine traditional chicken recipes with a plant-based twist.

With that, let’s delve into the delightful culinary universe of lentils with these 10 high-protein meal prep ideas, perfect for those seeking an alternative to chicken.

1. Lentil Loaf

Reminiscent of a traditional meatloaf but with a plant-based twist, this lentil loaf is as hearty as it is healthy. Lentils, vegetables, and spices are combined, then baked to a rich, flavorful perfection.

  • Serving Size: 200g
  • Macros (per serving): 280 calories, 18g protein, 30g carbs, 7g fat
  • Preparation time: 1 hour 10 minutes
  • Cooking instructions: Start by sautéing onions, garlic, and carrots until soft. Then, mix cooked lentils, sautéed vegetables, breadcrumbs, and your choice of spices in a food processor until well combined but still slightly chunky. Press the mixture into a loaf pan and bake until firm and golden.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Reheat before serving.

2. Curried Lentil Soup

Packed with warming spices, vegetables, and protein-rich lentils, this curried lentil soup is both nourishing and comforting, perfect for any time of the day.

  • Serving Size: 300g
  • Macros (per serving): 220 calories, 13g protein, 36g carbs, 3g fat
  • Preparation time: 45 minutes
  • Cooking instructions: Sauté onions, garlic, and ginger until fragrant, then add curry powder and turmeric, stirring to coat. Add chopped tomatoes, lentils, and vegetable broth, simmering until lentils are tender. Use an immersion blender or countertop blender to puree the soup to your desired consistency, then add a squeeze of fresh lemon juice for brightness.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Reheat before serving.

3. Lentil ‘Chicken’ Salad

In this plant-based reimagining of a classic chicken salad, cooked lentils are mixed with vegan mayo, celery, onions, and spices, offering a deliciously creamy and satisfying dish.

  • Serving Size: 200g
  • Macros (per serving): 230 calories, 10g protein, 26g carbs, 10g fat
  • Preparation time: 25 minutes
  • Cooking instructions: Combine cooked lentils with diced celery, red onion, vegan mayo, Dijon mustard, apple cider vinegar, and your favorite spices. Stir until everything is well incorporated. Serve it on its own, with crackers, or as a sandwich filling.
  • 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.

4. Lentil Bolognese

A classic Italian dish reimagined. The lentils offer a meaty texture and soak up the tomato-based sauce to deliver a comforting and protein-rich dish that goes perfectly with whole wheat spaghetti.

  • Serving Size: 250g
  • Macros (per serving): 280 calories, 15g protein, 45g carbs, 5g fat
  • Preparation time: 1 hour
  • Cooking instructions: Begin by sautéing onions, garlic, and carrots until they’re soft. Add lentils, tomatoes, and vegetable broth, then simmer until the lentils are cooked. Finish with a sprinkle of fresh basil or vegan parmesan cheese before serving over your pasta of choice.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Reheat before serving.

5. Lentil Tacos

These vegan lentil tacos are loaded with flavor and packed with protein. They’re perfect for a quick lunch or a casual dinner and are sure to be a hit with everyone.

  • Serving Size: 3 tacos (approx. 200g)
  • Macros (per serving): 320 calories, 18g protein, 46g carbs, 6g fat
  • Preparation time: 30 minutes
  • Cooking instructions: Sauté onions and garlic until fragrant, then add cooked lentils, a splash of vegetable broth, and your favorite taco seasoning. Simmer until the liquid is absorbed. Serve the lentil mixture in tortillas and top with your favorite taco toppings like lettuce, tomato, avocado, and vegan cheese.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store the cooked lentil mixture in an airtight container in the refrigerator for up to 4 days. Assemble tacos just before serving.

6. Lentil ‘Chicken’ Nuggets

These vegan ‘chicken’ nuggets are crispy on the outside, soft on the inside, and packed with protein thanks to our star ingredient – lentils.

  • Serving Size: 200g (Approx. 6 nuggets)
  • Macros (per serving): 300 calories, 19g protein, 40g carbs, 8g fat
  • Preparation time: 45 minutes
  • Cooking instructions: In a food processor, combine cooked lentils, breadcrumbs, and your choice of spices until you have a thick mixture. Shape the mixture into nuggets and bake until golden and crispy.
  • Best time to eat: Lunch, dinner, or as a snack
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Reheat in the oven for best results.

Stay tuned as we delve deeper into the world of lentils and their protein-packed potential in replacing chicken in your favorite dishes! Your feedback and sharing of these recipes are greatly appreciated!

. Lentil Stuffed Bell Peppers

Colorful bell peppers are filled with a delicious mixture of lentils, rice, and spices. A satisfying meal that looks as good as it tastes.

  • Serving Size: 2 stuffed halves (approx. 300g)
  • Macros (per serving): 310 calories, 14g protein, 58g carbs, 3g fat
  • Preparation time: 1 hour
  • Cooking instructions: Cut bell peppers in half and remove the seeds. Prepare a mixture of cooked lentils, cooked rice, sautéed onions, garlic, diced tomatoes, and your preferred spices. Stuff the bell pepper halves with the lentil mixture and bake until the peppers are tender and the filling is hot.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Reheat before serving.

8. Lentil Shepherd’s Pie

A comforting classic reinvented. This lentil shepherd’s pie is just as hearty as the original, but completely plant-based. It’s the perfect dish for a cozy evening at home.

  • Serving Size: 250g
  • Macros (per serving): 350 calories, 18g protein, 45g carbs, 12g fat
  • Preparation time: 1 hour 30 minutes
  • Cooking instructions: Sauté onions, carrots, and celery until soft. Stir in cooked lentils, vegetable broth, and your choice of herbs and spices, simmering until thickened. Top with a layer of mashed potatoes and bake until golden and bubbly.
  • Best time to eat: Dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Reheat before serving.

9. Lentil ‘Chicken’ Stir-fry

This quick and easy lentil stir-fry is packed with vegetables and a punch of protein, making it a perfect weekday meal.

  • Serving Size: 300g
  • Macros (per serving): 280 calories, 15g protein, 35g carbs, 9g fat
  • Preparation time: 30 minutes
  • Cooking instructions: Stir-fry a mixture of your favorite vegetables, such as bell peppers, broccoli, and snap peas. Add cooked lentils and your choice of sauce, stirring until everything is well coated and heated through.
  • Best time to eat: Lunch or dinner
  • Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Reheat before serving.

10. Lentil ‘Chicken’ Wraps

These protein-packed wraps are filled with a flavorful lentil mixture, crisp lettuce, and fresh vegetables, making for a refreshing and satisfying meal.

  • Serving Size: 1 wrap (approx. 200g)
  • Macros (per serving): 290 calories, 15g protein, 40g carbs, 8g fat
  • Preparation time: 20 minutes
  • Cooking instructions: Sauté onions and garlic until fragrant, then add cooked lentils and your favorite spices. Simmer until all flavors are well combined. Fill a wrap with the lentil mixture, lettuce, tomatoes, cucumber, and a dollop of vegan yogurt.
  • Best time to eat: Lunch
  • Storage instructions: Prepare the lentil mixture in advance and store in the refrigerator for up to 3 days. Assemble wraps just before serving.

I hope these meal ideas inspire you to incorporate more lentils into your diet! Stay tuned for our next post in the series where we’ll explore another plant-based protein source. As always, feel free to share your own creations and comments below. Together, we can create a vibrant community of health-conscious, plant-based food lovers!

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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!

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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.