Meal Prep, But Make It Doable

Graduate school has kept me busy with long classes, practice labs, homework, studying hard for exams, and seeing patients. The last thing I needed was to spend hours in the kitchen cooking meals every day.

My meal prep system isn't perfect, but anything I can make or prep beforehand saves so much time. Occasionally, I try new recipes, but I'm focusing on saving time, money, and energy. So, tried-and-true recipes win every time.

Why Simple Vegan Meal Prep Actually Works Better

I strength-train five days a week, so I'm always aiming to make filling, high-protein recipes to support my performance and recovery. My goal? To spend no more than an hour prepping or cooking. This makes the process doable, even multiple times a week.

I've tried more detailed meal prep systems with structured meals three times a day, plus snacks. Honestly, it became more exhausting than helpful. When I ditched the planned variety and stuck with what I already like, meal prep started working FOR me, not AGAINST me.

The key is to have some flexibility in how you combine the foods you prep. That way, you won't feel like you're stuck in a time loop, living the same meal day after day. If you follow me on Instagram, you'll see a reel of vegan staples everyone should have in their kitchen. It's a great reference for those who struggle to know what to buy at the grocery store.

I'll link that video here.

Essential Vegan Staples

Here are the vegan staples featured in the recipes I'll be sharing below:

• Oats (rolled, quick)

• Basmati rice (dried or microwave-ready)

• Chia seeds

• Almond milk

• Agave

• Peanut butter

• Pasta (spaghetti, penne, bow-tie pasta, rotini)

• Chickpeas

• Coconut milk

• Tofu

• Soy sauce

• Minced garlic

• Protein powder

• Onion

• Peppers

• Vanilla

• Cinnamon

• Cumin

• Curry powder

• Garlic powder

• Black pepper

• Turmeric

• Smoked paprika

• Salt

  
  

My 5 High-Protein Vegan Meals for the Week

These meals are ones I make over and over again. Not because they're life-changing, but because they work.

Meal 1: Peanut Butter Banana Protein Baked Oatmeal Bars

These oatmeal bars are so good and filling! You can even freeze them! I usually eat them for breakfast, but they also make a quick protein and carb-focused meal before a workout or a snack throughout the day.

I love peanut butter and bananas, so that's my go-to flavor combination. But feel free to mix it up! You can make these oatmeal bars with berries, coconut, chocolate, or whatever flavors you enjoy best.

I usually add vanilla or chocolate vegan protein powder to boost the protein content. But if you don't like the texture or taste, feel free to leave it out. You can find the baked oatmeal bars recipe in one of my previous blog articles: What I've Been Trying and Loving Recently: Vegan Edition.

Credit: allthingsmama.com

Meal 2: Protein Vegan Pancakes with Mixed Berry Compote

I’ve always preferred waffles over pancakes, but I don’t have a waffle maker, so pancakes it is! These pancakes are light, fluffy, and high in protein!

You can flavor your pancakes with the vegan protein powder you choose (chocolate, vanilla, etc.) or use a combination of spices to create flavors like pumpkin spice or apple pie. I usually use vegan chocolate protein powder, add peanut butter, then sprinkle in cinnamon and nutmeg to spice it up.

Instead of buying maple syrup or fruit in syrup for my topping, I whip up a fresh, sweet, and slightly tart mixed berry compote to pour over my pancakes. I buy a large bag of frozen mixed berries that I can also use for smoothies. Plus, I use the berry compote in other meals, like with chia seed pudding and granola, or even as a topping for my baked oatmeal bars.

You can find the basic vegan pancake recipe in one of my previous blog articles: What I've Been Trying and Loving Recently: Vegan Edition.

Credit: easypeasyfoodie.com

Meal 3: Tofu Scramble with Peppers and Mushrooms

Tofu scramble has always been a core part of my meal prep routine. It's just so versatile! I typically use a whole block for the scramble, but adjust based on what works for you.

To up my veggie intake, I add onions, bell peppers, mushrooms, and occasionally spinach. If you’re not a fan of spinach, you can also use kale or arugula. Feeling a bit fancy? Toss in some cherry tomatoes!

Tofu is bland on its own, so the key to a good tofu scramble is the spices you choose. Lately, I’ve been adding vegetable bouillon dissolved in water after the tofu goes in the skillet. This lets it soak up even more flavor.

Here are the flavorings/spices I use:

• Onion powder

• Garlic powder

• Nutritional yeast

• Smoked paprika

• Black pepper

• Minced garlic

• Turmeric

• Cumin

• Salt

• Black salt (optional if you have it – gives it that eggy flavor)

  
  

Cook the onions, bell peppers, mushrooms, and tomatoes with the minced garlic first, then add the tofu. Add the leafy greens right before finishing.

You can find the tofu scramble recipe here: Tofu Veggie Scramble.

Credit: veggieinspired.com

Meal 4: Air-fried Tofu with Quinoa and Broccoli

I’ve been trying to cook several different recipes with my air fryer to reduce the amount of seed oil I consume. "Fried" tofu can easily be made in the air fryer, and it's hands-off enough that you can prep other meals while it cooks.

As I mentioned earlier, tofu is bland on its own, so it relies on spices, broths, marinades, or sauces for flavor. My go-to sauce for tofu is soy sauce. I always try to buy the reduced-sodium option if available to manage my sodium intake. If you’d rather avoid soy sauce altogether, you can use coconut aminos.

For the quinoa, I add salt and some vegetable broth for taste.

I’ve linked some delicious tofu marinades I use here: Ginger Soy Marinade, Balsamic Tofu, Honey Sriracha Tofu, Lemon Pepper Tofu, Teriyaki Tofu Recipe.

Credit: simplyquinoa.com

Meal 5: Chickpea and Butter Bean Curry with Spinach over Basmati Rice

I love curry, and chickpea curry is probably my favorite. Recently, I experimented with ingredients and decided to add some butter beans I had leftover from a previous recipe. It was so good! It added creaminess and thickness to the curry.

I also like to make things easier for myself and find ways to add veggies to one-pot meals, so I added spinach. While I chose to make basmati rice to eat with the curry, you can also enjoy it with toasted bread or another grain.

Ingredients

Curry

• 1 can (15 oz) chickpeas, drained + rinsed

• 1 can (15 oz) butter beans, drained + rinsed

• 1 can (14 oz) coconut milk

• 1 tbsp olive or coconut oil

• 1 yellow onion, diced

• 2 tbsp tomato paste

• 1 can (15 oz) tomato sauce

• 3-4 garlic cloves, minced

• 1 tbsp fresh ginger, grated (or ground)

• 1.5 cups frozen spinach or 4-6 cups of fresh spinach

• 1 tbsp curry powder

• 1 tsp turmeric

• 1 tsp cumin

• 1 tsp smoked paprika

• 1 tsp salt, to taste

• 1 tsp black pepper, to taste

• Juice of 1/2 lemon or lime

  
  

Basmati Rice

• 1.5 cups Basmati rice

• 3 cups water

• Salt to taste

  
  

Instructions

Cook the Basmati Rice

1. Rinse the rice under cold water until the water runs mostly clear.

2. Add rice, water, and salt to a pot.

3. Bring to a boil.

4. Reduce the heat to low, cover, and cook for 15–18 minutes.

5. Remove from heat and let sit, covered, for 10 minutes.

6. Fluff with a fork.

   
   

Make the Curry

1. Heat olive oil in a large pot over medium heat.

2. Add onion and cook for 4–5 minutes until softened.

3. Stir in garlic and ginger; cook for 30 seconds.

4. Add curry powder, cumin, smoked paprika, and turmeric; cook for 30–60 seconds until fragrant.

5. Stir in tomato paste and cook for 1–2 minutes until the sauce has browned.

6. Add tomato sauce and coconut milk; stir until smooth.

7. Add chickpeas and butter beans.

8. Simmer uncovered for 15–20 minutes, stirring occasionally.

9. Stir in spinach and cook until wilted.

10. Remove from heat and stir in lemon juice.

11. Season with salt and pepper to taste.

    
    

Optional garnishes: cilantro, chili flakes

Credit: myveganminimalist.com

Remember: consistency over variety, especially when life is busy.

If you set aside a chunk of time one day a week, you can meal prep meals for the week and still have time leftover for other important tasks. The goal isn't to have every meal perfectly planned, but to make smart (cheap) and easy choices when you're tired and hungry on a random weeknight.

This is what has been working for me.

What’s in your meal prep rotation right now? Drop it in the comments — I'm always looking for new ideas.