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Planning meals without meat doesn’t mean settling for low protein or bland leftovers. We’ve worked with countless clients who want to feel stronger, eat better, and stay full, without turning to meat or overly processed options. As Registered Dietitians, we know that vegetarian meal prep high-protein recipes are one of the most effective ways to make that happen.
In this article, we’re sharing our favorite high-protein vegetarian meal prep ideas, along with why they work, what to include, and how to make them last throughout the week. These are meals we recommend often, and they’ve helped our clients feel more energized, satisfied, and confident in the kitchen.
Top 8 Vegetarian High-Protein Meal Prep Ideas
Here are some of our favorite easy plant based meal prep recipes packed with protein that we regularly recommend to clients. Each one is simple to prepare, easy to store, and packed with the nutrients your body needs to stay full and energized:
1. Grain Bowls with Chickpeas, Quinoa & Tofu
We often start with a base of cooked quinoa or brown rice, topped with roasted chickpeas or marinated tofu. Combining complex grains with legumes delivers complete protein and a mix of textures.
For meal prep, roast chickpeas or cube tofu, steam greens like broccoli or edamame, and pack in containers with grains. You’ll get at least 15 grams of protein per serving, while legumes and tofu contribute fiber and nutrients.
2. Peanut Noodles with Tofu & Veggies
Make a batch of linguine or spaghetti tossed in a rich peanut sauce, stir in tofu cubes and veggies like snap peas or bell peppers.
This tofu meal prep dish delivers over 20 grams of protein per portion thanks to tofu and peanut butter. We love it for its ease, flavor, and how well it holds up when refrigerated for several days.
3. Lentil‑Based Stews or Curries
Hearty stews like red lentil curry, split pea soup, or African peanut stew offer comfort and protein.
Meal prep lentils pack around 18–20 grams of protein per serving, and when paired with chickpeas or peanut butter, the total climbs even higher. These dishes are fridge‑friendly, reheat well, and get better flavor over time, perfect for bulk prepping.
4. Egg & Cheese Muffins
Egg muffins with spinach, cheddar, feta, or smoked tofu are perfect for breakfast or as a snack. They offer about 18–22 grams of protein per batch when made with eggs and cheese. You can bake a dozen in muffin tins, then store them for grab‑and‑go meals.
These are great as make‑ahead snacks or on‑the‑run breakfasts. We’ve seen how useful these are for busy clients in need of a fuss‑free protein hit.
5. Chopped Salad with Sriracha Tofu & Peanut Dressing
A hearty chopped salad doesn’t have to be boring. We often recommend loading it up with baked sriracha tofu, shredded cabbage, carrots, cucumber, and a creamy peanut or tahini dressing.
The tofu brings around 15 grams of protein per serving, while the veggies add crunch and micronutrients that support overall health.
Prepping the dressing separately helps keep everything fresh throughout the week. These salads are perfect for lunch because they hold up well in the fridge and are easy to assemble in just a few minutes.
If you want to add even more protein, you can add chickpeas for a chickpea salad meal prep.
Want a personalized 7-day plant based high protein meal plan tailored to your needs? Connect with a Registered Vegetarian Dietitian through Berry Street, and we’ll help you build one that works for your lifestyle.
6. Pasta e Fagioli
Pasta e fagioli is a satisfying mix of small pasta and beans, offering around 17 to 22 grams of protein per serving along with fiber, iron, and complex carbs.
It’s simple to make: sauté garlic and onion in olive oil, add canned beans, diced tomatoes, vegetable broth, and cooked pasta, then simmer until the flavors come together. This dish reheats well and keeps for several days, making it a great meal prep staple for busy weeks.
7. Ricotta-Lemon Pasta
Ricotta-lemon pasta is a light, protein-rich option that combines creamy ricotta cheese, lemon zest, black pepper, and whole wheat or chickpea pasta. Each serving delivers roughly 20 to 25 grams of protein and a good dose of fiber, especially when using legume-based pasta.
Just cook the pasta, mix with ricotta, lemon juice, and a splash of pasta water, and toss until smooth. Add a handful of greens like arugula or spinach for extra nutrients and freshness.
8. Veggie Stir-Fry with Tempeh
Tempeh has a firm texture and nutty flavor, and it offers around 15 to 20 grams of protein per serving along with gut-friendly probiotics. For a quick, high-protein stir-fry, sauté tempeh cubes in sesame oil until golden, then toss with broccoli, bell peppers, snap peas, and a soy-ginger sauce.
Serve over cooked quinoa or brown rice. This dish holds up well in the fridge and can be customized with whatever veggies you have on hand.
Conclusion
With the right mix of plant-based protein sources and smart planning, vegetarian meal prep high-protein meals can be easy, satisfying, and full of variety. From hearty lentil bowls and tofu-packed salads to creamy ricotta pasta and savory egg muffins, there are plenty of options to keep your meals both balanced and interesting throughout the week.
We’ve seen firsthand how meal prep can help people stay on track with their nutrition goals while saving time and reducing stress around food.
If you’re ready to build a personalized plan that fits your routine and preferences, connect with a Registered Dietitian at Berry Street and get started today.
