These recipes are packed with plant-based protein (20g+ per serving) and fiber to keep you satisfied for hours. They’re easy to make, delicious, and perfect for meal prep.
1. High-Protein Lentil Quinoa Bowl (28g protein)
Ingredients (1 serving):
- ½ cup cooked lentils
- ½ cup cooked quinoa
- 1 cup spinach or kale
- ½ avocado
- 2 tbsp pumpkin seeds
- Cherry tomatoes
- Lemon-tahini dressing (2 tbsp tahini + lemon juice + water)
Method: Mix everything in a bowl. Drizzle with dressing. Ready in 5 minutes if pre-cooked.
2. Tofu Stir-Fry with Broccoli (32g protein)
Ingredients:
- 200g firm tofu (pressed and cubed)
- 2 cups broccoli florets
- 1 bell pepper
- 2 tbsp soy sauce or tamari
- 1 tbsp peanut butter + garlic + ginger
- Sesame seeds
Method: Pan-fry tofu until crispy. Add veggies and sauce. Cook 8–10 minutes. Serve over rice or cauliflower rice.
3. Chickpea “Tuna” Salad Wraps (25g protein)
Ingredients:
- 1 can chickpeas (mashed)
- 2 tbsp vegan mayo or tahini
- Celery, red onion, pickles
- Lemon juice + spices
- Whole grain or lettuce wraps
Method: Mix mashed chickpeas with other ingredients. Stuff into wraps. Great for lunch.
4. Tempeh Buddha Bowl (30g protein)
Ingredients:
- 150g tempeh (cubed and baked)
- Quinoa or brown rice
- Roasted sweet potato
- Kale or spinach
- Avocado + tahini dressing
Method: Bake tempeh with soy sauce and garlic. Assemble bowl with warm grains and veggies.
5. Black Bean & Sweet Potato Tacos (27g protein)
Ingredients:
- 1 can black beans
- 1 large roasted sweet potato
- Corn tortillas
- Avocado, salsa, lime
- Spices: cumin, chili powder, garlic
Method: Warm beans with spices. Fill tortillas with sweet potato, beans, and toppings.
6. Edamame & Quinoa Salad (26g protein)
Ingredients:
- 1 cup shelled edamame
- ¾ cup cooked quinoa
- Cucumber, cherry tomatoes, red onion
- Lemon-olive oil dressing + fresh herbs
Method: Mix everything. Chill for 10 minutes for better flavor.
7. High-Protein Lentil Soup (24g protein per bowl)
Ingredients:
- 1 cup red lentils
- Carrots, celery, onion
- Garlic, cumin, turmeric
- Vegetable broth + spinach
Method: Sauté veggies, add lentils and broth. Simmer 20 minutes. Blend if desired.
Pro Tips to Stay Full Longer
- Add healthy fats (avocado, nuts, seeds, tahini) to every meal.
- Include at least 25–30g protein per meal.
- Drink water before and with meals.
- Eat slowly and mindfully.
- Snack on roasted chickpeas or edamame if needed.
These recipes are versatile — feel free to batch-prep on weekends for busy days.
Your Turn: Which recipe are you trying first? Drop the number below!
Would you like a 7-Day High-Protein Vegan Meal Plan, more 20-minute recipes, or meal prep tips? Just let me know!
