high protein vegan meal prep recipes for athletes

Athletes require a balanced diet rich in protein to support muscle recovery, energy levels, and overall performance. For those following a vegan diet, meal prepping can ensure a steady supply of nutritious, high-protein meals ready for the week. Here’s a collection of delicious vegan meal prep recipes that are ideal for athletes looking to optimize their performance through nutrition.

1. Quinoa and Black Bean Salad

Ingredients:

• 1 cup quinoa
• 1 can black beans, rinsed and drained
• 1 red bell pepper, diced
• 1 cup corn (frozen or fresh)
• ¼ cup cilantro, chopped
• Juice of 2 limes
• 1 tsp cumin
• Salt and pepper to taste

Instructions:

1. Cook the quinoa according to package directions and let it cool.
2. In a large bowl, combine black beans, red bell pepper, corn, and cilantro.
3. Add quinoa to the bowl.
4. In a small bowl, whisk lime juice, cumin, salt, and pepper.
5. Pour the dressing over the salad, toss well, and store in meal prep containers.

Protein Per Serving: 15g

2. Lentil and Sweet Potato Stew

Ingredients:

• 1 cup brown lentils
• 2 medium sweet potatoes, diced
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 can diced tomatoes
• 4 cups vegetable broth
• 1 tsp thyme
• Salt and pepper to taste

Instructions:

1. In a large pot, sauté onion and garlic until soft.
2. Add sweet potatoes and cook for another 5 minutes.
3. Stir in lentils, tomatoes, broth, thyme, salt, and pepper.
4. Bring to a boil, then reduce to a simmer for 30-40 minutes until lentils are tender.
5. Divide into meal containers, allowing it to cool before sealing.

Protein Per Serving: 18g

3. Protein-Packed Tofu Stir-Fry

Ingredients:

• 1 block firm tofu, cubed
• 2 cups mixed vegetables (broccoli, carrots, bell peppers)
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp ginger, grated
• 1 tbsp garlic, minced
• Cooked brown rice for serving

Instructions:

1. Press tofu to eliminate excess water, then cube.
2. In a frying pan, heat sesame oil and sauté garlic and ginger.
3. Add tofu and cook until golden brown.
4. Toss in mixed vegetables and soy sauce; stir-fry until vegetables are tender.
5. Serve over brown rice in meal prep containers.

Protein Per Serving: 20g

4. Chickpea and Spinach Curry

Ingredients:

• 2 cans chickpeas, rinsed and drained
• 1 onion, chopped
• 2 cups spinach
• 1 can coconut milk
• 3 tbsp curry powder
• 1 tsp turmeric
• 2 cups cooked basmati rice

Instructions:

1. In a pot, sauté onion until translucent.
2. Add curry powder and turmeric, cooking for an additional minute.
3. Stir in chickpeas and coconut milk; simmer for 10 minutes.
4. Add spinach and cook until wilted.
5. Serve with basmati rice in meal containers.

Protein Per Serving: 19g

5. Overnight Oats with Chia Seeds

Ingredients:

• 2 cups rolled oats
• 2 cups almond milk (or any plant-based milk)
• ¼ cup chia seeds
• 2 tbsp maple syrup
• 1 tsp vanilla extract
• Your choice of toppings: nuts, fruits, or seeds

Instructions:

1. In a bowl, combine oats, almond milk, chia seeds, maple syrup, and vanilla.
2. Mix well and divide into jars or containers.
3. Top with your choice of fruits or nuts just before serving.

Protein Per Serving: 10g

6. Almond Butter Energy Balls

Ingredients:

• 1 cup rolled oats
• ½ cup almond butter
• ¼ cup maple syrup
• ¼ cup flaxseeds
• ½ cup dark chocolate chips

Instructions:

1. Combine all ingredients in a bowl and mix until well-blended.
2. Roll into bite-sized balls and place on a baking sheet.
3. Chill in the refrigerator for at least 30 minutes before transferring to containers.

Protein Per Serving: 8g (2 balls)

7. Edamame and Brown Rice Sushi Rolls

Ingredients:

• 1 cup brown rice, cooked
• 1 cup shelled edamame
• 1 avocado, sliced
• 1 cucumber, julienned
• Nori sheets
• Soy sauce for dipping

Instructions:

1. Prepare sushi rolls by laying a nori sheet on a bamboo mat and spreading brown rice across it.
2. Arrange edamame, avocado, and cucumber along the center.
3. Roll tightly and slice into pieces. Store in airtight containers.

Protein Per Serving: 14g

8. Spicy Roasted Chickpeas

Ingredients:

• 2 cans chickpeas, rinsed and drained
• 2 tsp olive oil
• 1 tsp chili powder
• 1 tsp garlic powder
• Salt to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss chickpeas with olive oil, chili powder, garlic powder, and salt.
3. Spread on a baking sheet and roast for 25-30 minutes until crispy.
4. Allow to cool and package for snacking or adding to salads.

Protein Per Serving: 8g (1/2 cup)

9. Seitan Fajitas

Ingredients:

• 1 block seitan, sliced
• 1 bell pepper, sliced
• 1 onion, sliced
• 2 tbsp fajita seasoning
• 2 tbsp olive oil
• Whole grain tortillas for serving

Instructions:

1. In a skillet, heat olive oil and add seitan, bell pepper, and onion.
2. Sprinkle with fajita seasoning and sauté until heated through.
3. Serve wrapped in tortillas in meal prep containers.

Protein Per Serving: 23g

10. Chia Pudding with Hemp Seeds

Ingredients:

• ½ cup chia seeds
• 2 cups almond milk
• ¼ cup maple syrup
• ½ cup hemp seeds
• Fresh fruits for topping

Instructions:

1. In a bowl, whisk chia seeds, almond milk, and maple syrup together.
2. Let sit for 10 minutes, then stir to break up clumps.
3. Divide into containers, top with hemp seeds and fresh fruits.

Protein Per Serving: 15g

11. Vegan Protein Pancakes

Ingredients:

• 1 cup whole wheat flour
• 2 tbsp vegan protein powder
• 1 tbsp baking powder
• 1 cup almond milk
• 1 tbsp maple syrup
• 1 tsp vanilla extract

Instructions:

1. In a bowl, combine flour, protein powder, and baking powder.
2. Mix in almond milk, maple syrup, and vanilla extract until smooth.
3. Pour batter onto a nonstick skillet and cook pancakes until bubbles form.
4. Store with parchment paper between layers for meal prep.

Protein Per Serving: 12g

12. Black Bean Burgers

Ingredients:

• 2 cans black beans, rinsed and drained
• 1 cup breadcrumbs
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tsp cumin
• ½ tsp paprika

Instructions:

1. Mash black beans in a bowl and stir in breadcrumbs, onion, garlic, cumin, and paprika.
2. Shape into patties and cook in a skillet or oven.
3. Serve with whole grain buns and store extras in containers.

Protein Per Serving: 18g

13. Vegan Chili

Ingredients:

• 1 can kidney beans
• 1 can black beans
• 1 can corn
• 1 can diced tomatoes
• 1 onion, chopped
• 2 tbsp chili powder

Instructions:

1. In a pot, sauté onions until soft.
2. Add kidney beans, black beans, corn, diced tomatoes, and chili powder.
3. Simmer for 20 minutes and divide into meal prep containers.

Protein Per Serving: 16g

14. Tempeh Buddha Bowl

Ingredients:

• 1 cup tempeh, cubed
• 1 cup quinoa, cooked
• 2 cups mixed greens
• 1 avocado, sliced
• Dressing: tahini, lemon juice, and water.

Instructions:

1. Marinate tempeh in a mix of soy sauce and ginger, then bake until golden.
2. Assemble bowls with quinoa, greens, tempeh, and avocado.
3. Drizzle with dressing before serving.

Protein Per Serving: 22g

15. High-Protein Vegan Smoothie

Ingredients:

• 1 banana
• 1 cup spinach
• 1 cup almond milk
• 2 tbsp pea protein powder
• A handful of nuts or seeds

Instructions:

1. Blend all ingredients until smooth.
2. Store in jars in the fridge for a quick protein boost.

Protein Per Serving: 20g

By including these recipes in your meal prep, you can ensure that your body receives the high-quality plant-based protein necessary for athletic performance and recovery. Enjoy experimenting with flavors and ingredients to find your perfect combination!