Meal Prep, But Make It Doable: My High-Protein Vegan Rotation

Alexa Birch
5 days ago
6 min read

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 make new recipes, but I'm focusing on saving time, money, and energy so that tried-and-true recipes will win every time.

Why Simple Vegan Meal Prep Actually Works Better

I strength-train 5 days a week, so I'm always aiming to make filling, high-protein recipes to support my performance and recovery.

My goal isn't to spend more than 30-45 minutes 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 with snacks, but 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 so that you don't feel like you're the main character in Groundhog Day.

If you follow me on Instagram, I have a reel of vegan staples that everyone should have in their kitchen, which is a great reference for those who struggle to know what to buy at the grocery store.

I'll link that video here.

These 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
Cumin
Smoked paprika
Salt

My 5 High-Protein Vegan Meals for the Week

These are the meals I will 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 so filling! You can freeze them as well!

I usually eat them for breakfast, but they can be eaten before you work out as a quick protein and carb-focused meal or as a snack throughout the day.

I love peanut butter and bananas, so that is my go-to flavor combination, but 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 up the protein content, but feel free to leave it out if you don't like the texture or taste.

The baked oatmeal bars recipe can be found in one of my previous blog articles: What I've Been Trying and Loving Recently: Vegan Edition

Stack of oatmeal bars on a white plate with banana slices, drizzled with honey on a bright kitchen table. — Credit: allthingsmama.com

Meal 2: Protein Vegan Pancakes with Mixed Berry Compote

I have 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.) and/or use a combination of spices to make flavors like pumpkin spice or apple pie.

I usually use chocolate vegan protein powder, add peanut butter, and then cinnamon and nutmeg to spice it up.

I don't buy maple syrup or fruit in syrup for my topping, but I make a fresh, sweet, and slightly tart mixed berry compote to pour over my golden stacks.

I buy a large bag of frozen mixed berries that I can also use for smoothies. 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.

The basic vegan pancake recipe can be found in one of my previous blog articles: What I've Been Trying and Loving Recently: Vegan Edition

Stack of pancakes topped with berry sauce, raspberries, and blackberries on a white plate. — 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'll add onions, bell peppers, mushrooms, and occasionally spinach. If you don't like spinach, you can also use kale or arugula.

If you're feeling a bit fancy, you can add cherry tomatoes.

Tofu is bland on its own, so the key to a good tofu scramble is the spices you choose. Lately, I've also been adding vegetable bouillon dissolved in water after the tofu goes in the skillet to let 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. Then add the leafy greens right before finishing.

The tofu scramble recipe can be found here: Tofu Veggie Scramble

Plate of scrambled tofu with mushrooms and cherry tomatoes, toast on top, plus toast and halved tomatoes on blue plates — Credit: veggieinspired.com

Meal 4: Air-fried Tofu with Quinoa and Broccoli

I have been trying to cook several different recipes with my air fryer to reduce the amount of 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 said previously, tofu is bland on its own, so it relies on spices, broths, marinades, or sauces for its flavor.

When I'm making tofu, my go-to sauce 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: https://www.spendwithpennies.com/ginger-soy-marinade/, https://theliveinkitchen.com/balsamic-tofu/, https://www.budgetbytes.com/honey-sriracha-tofu/, https://naturallieplantbased.com/lemon-pepper-tofu/, https://jessicainthekitchen.com/teriyaki-tofu-recipe/

Sesame tofu and broccoli quinoa bowl with green onions in a white bowl, chopsticks on the side, on a light cloth backdrop — 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. I was recently experimenting and decided to add some butter beans I had leftover from a previous recipe.

It was so good! It added creaminess and some thickness to the curry.

I also like to make things easier for me 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 eat 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 cup 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

Creamy orange curry in a black skillet, topped with cilantro and a lime slice, with rice and herbs on a rustic table — 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. Remember: the goal isn't to have every meal perfectly planned, but to make smart (cheap) and easy choices when I'm 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.