What quick protein sources do you rely on for busy days?

I lean on tofu, tempeh, seitan, canned beans, lentils, and soy curls. They’re easy to batch-cook, store well, and each adds solid grams of protein so you don’t flail at dinner time.

How do you hit a 20–35 grams target per serving without doing math?

I build bowls around one anchor—like 4 oz seitan, a 4 oz tempeh slab, or a cup of cooked lentils—and add simple sides (quinoa, veggies, a spoon of nut butter). That combo usually lands me in the 20–35 range without measuring every bite.

Any two-pan or one-pot tricks for weekend batch cooking?

Yes—roast a tray of tempeh or tofu while simmering lentils or a bean chili on the stove. Use the oven and one large pot; you’ll have protein, grains, and a saucy base in under an hour.

Which recipes freeze and reheat best?

Lentil curry, seitan stir-fry, and most bean chilies freeze beautifully. Portion them into airtight containers, cool fully, then freeze. Reheat gently with a splash of water or plant milk to keep texture soft.

How do you keep bowls from getting boring all week?

Sauces and a few finishing touches. Make a ginger-garlic-soy, smoky BBQ, and lemon-herb dressing. Rotate them—same protein, different vibe. Add herbs, toasted seeds, or pickled onions for crunch.

What’s your go-to five-minute breakfast that keeps me full?

Protein oatmeal: oats plus hemp, chia, and chopped nuts; or a quick tofu breakfast burrito with spinach and avocado. Both travel well and actually keep me full until lunch.

Any no-cook backups when life gets chaotic?

Keep canned beans, pre-cooked quinoa, edamame, nut packs, and soy milk on hand. Toss a can of beans with herbs and olive oil, scoop in quinoa, and you’re done in minutes.

How do you reheat protein without drying it out?

Add a splash of water, broth, or unsweetened plant milk and cover while warming—microwave or stovetop. For tofu and tempeh, a quick toss in a warm sauce restores moisture and flavor.

Can kids eat these dishes, and how do you tweak flavors?

Totally. Keep one pan mild—simple garlic, olive oil, a pinch of salt—and set aside a batch before adding hot sauces. Mash beans into kid-friendly spreads and serve with rice or soft tortillas.

How long do prepped items last in the fridge?

Cooked beans and lentils: about 4–5 days. Tofu and tempeh dishes: 4–5 days. Seitan: up to 5 days if kept airtight. Sauces last a week. When in doubt, freeze portions you won’t eat in 3 days.

What grain pairings do you recommend for quick bowls?

Quinoa, jasmine rice, basmati, and soba are my favorites. They cook fast, carry flavors well, and pair with everything—from spicy stir-fries to creamy curries.

How do I boost flavor on leftovers without extra cooking time?

Shake on a new sauce, toss in fresh herbs, squeeze citrus, or stir in a spoonful of tahini or nut butter. A quick sprinkle of toasted sesame or chili flakes feels like a whole new meal.

My Vegan High Protein Meal Prep Hacks for Busy Days

Name: My Vegan High Protein Meal Prep Hacks for Busy Days
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 6
Cuisine: Indian-Inspired
Ingredients: 1 cup red lentils, rinsed; 1 can (14oz) diced tomatoes; 1 can (14oz) coconut milk; 2 cups fresh spinach; 1 large onion, diced; 3 cloves garlic, minced; 2 tsp cumin; 1 tsp turmeric; 1 tsp garam masala; 1/2 tsp red pepper flakes; Salt and pepper to taste; Juice of 1 lime; 2 tbsp coconut oil

Description

Freezer-friendly red lentil curry with spinach and warming spices. This protein-packed vegan meal prep hero tastes even better the next day and delivers 18g protein per serving.

Ingredients

Scale

1 cup red lentils, rinsed

1 can (14oz) diced tomatoes

1 can (14oz) coconut milk

2 cups fresh spinach

1 large onion, diced

3 cloves garlic, minced

2 tsp cumin

1 tsp turmeric

1 tsp garam masala

1/2 tsp red pepper flakes

Salt and pepper to taste

Juice of 1 lime

2 tbsp coconut oil

Cook Mode Prevent your screen from going dark

Instructions

1. Heat coconut oil in large pot over medium heat

2. Sauté onion until translucent, about 5 minutes

3. Add garlic, cumin, turmeric, and garam masala; cook 1 minute until fragrant

4. Add lentils, diced tomatoes, and coconut milk

5. Bring to boil, then reduce heat and simmer 20-25 minutes until lentils are tender

6. Stir in spinach until wilted

7. Season with salt, pepper, and red pepper flakes

8. Finish with lime juice before serving

Notes

Freezes beautifully for up to 3 months in portion-sized containers

Reheat with splash of water or coconut milk

Serve over basmati rice or quinoa

Tastes even better after flavors meld overnight

Nutrition

Serving Size: 1.5 cups
Calories: 285
Sugar: 8g
Sodium: 320mg
Fat: 12g
Saturated Fat: 10g
Unsaturated Fat: 2g
Trans Fat: 0g
Carbohydrates: 35g
Fiber: 12g
Protein: 18g
Cholesterol: 0mg