diet

Vegan Meal Prep: The Top 5 Protein Sources

Vegan meal prep

When it comes to meal prepping it is key to make sure you incorporate foods that help you to hit all three types of macronutrients, proteins, carbs & fats. Eating dishes with a good balance of these means you are much more likely to feel satiated and remain fuller for longer.  If you’re new to a plant-based diet, or just want to try out some veganised recipes you may be concerned about how to reach your daily protein goals. There are in fact lots of different brilliant sources of plant-based proteins, some of which you may already be unknowingly eating. We’ve rounded up the top 5 protein sources for vegan meal prep, basing our list on the following criteria: length of storage, versatility and protein value.

 

Create Diverse Vegan Meal Prep Using Tofu 

Tofu is one of the best sources of plant proteins at 18.46 grams per cup. It is also incredibly versatile making it a great option for vegan meal prep. It can be a good meat substitute in many different meal types as you can fry it, baked it, bread it and scrambled. Meaning you can create different meat-like textures. When preparing tofu for meal prep you may want to first press as much water as you can out of the tofu to improve its texture. You can do this by placing it in some kitchen roll, and pressing it under something weighted such as a heavy pan. After which your tofu is ready to be prepared as you’d like. 

 

Lentils, the most cost effective protein?

Lentils are in our top pick for vegan meal prep proteins as they are considered one of the healthiest and best value foods that you can purchase. As a source of protein, carbohydrates and fibre, adding these legumes to any meal will help you hit two of your three macronutrients. Incorporating a cup of lentils in your vegan meal prep will provide you with 17.86 grams of protein! You can store them in the fridge for up to 7 days, and in the freezer for over 6 months! Some of the best lentil recipes include dahls, spicy lentil soups and veganised bolognese.  Alternatively use them just cooked and mixed into a salad.

 

Peas Please!

Pea protein is often used in powder form as a replacement for animal product protein powders. Peas similarly to lentils are considered legumes. This means they also contain essential amino acids and are high in protein. If you’re looking to cook vegan meal prep then peas can be a great addition to boost your protein. You can add them into a host of dishes as they can be eaten both raw and cooked. Throw them into a lunch time salad, curry’s, vegetable burgers. Or you can even use them as a replacement for avocados to create a high protein “guac”. Peas should last for up to 7 days in the refrigerator, and store particularly well in the freezer meaning they are great for longer length meal prep! There is also no issue when it comes to reheating peas. So they can be great if you are travelling with your meal prep. 

 

Chickpeas, Your Vegan Meal Prep Essential 

One of the more popular vegan protein sources, chickpeas, provide you with 14.5 grams of protein per cup. When it comes to meal prepping you can used this protein source in a variety of creative ways. You can cook chickpeas to create a hummus that will store in the fridge for up to 7 days, and surprisingly even be frozen in ziploc bags! A protein packed dip like hummus is very useful to have on hand when meal prepping. Not only does it make a great dip for a multitude of different meals, you can even transform it into a salad dressing. Simply dilute your hummus with lemon juice, olive oil and a dash of dijon mustard and drizzle over your greens of choice! You can of course use chickpeas in their whole form too. They make a diverse addition to all sorts of meals, and can be mashed, fried and eaten raw to create some differentiation in texture. This makes them a perfect protein source for vegan meal prep. 

 

Quinoa, a carb and a protein?

You may be thinking, quinoa, surely that’s a carb? Whilst quinoa is most definitely a carbohydrate it is quite equally also considered a whole protein source. As it contains all 6 of the essential amino acids. When you combine it with another protein source it makes for the perfect protein boost to any vegan meal prep. Ready in just 15 minutes quinoa is quickly prepared meaning you can focus your meal prepping efforts elsewhere. You can also store it easily too as it can remain in the fridge for 7 days and can be frozen for up to a year! It is great for meal prepping and works well as a replacement for rice, a carb that doesn’t defrost nearly as well. 

 

Vegan Meal Prep Delivered

Meal prepping, whilst great for your health, can be a long process to tackle each week. Especially if you regularly find yourself short on time. If you’re looking for all the benefits of pre-prepped dishes with none of the effort, why not check out our range of meals. Simply order your favourite dishes online here, and then wait for your doorstep delivery. We also cater to a range of different dietary requirements and even have plant-based options if you’re looking for vegan meal prep!