FAST High-Protein Vegan Meal Prep (1 Hour Per Week!)

Ingredients

• 280 g Rolled Oats (old‑fashioned rolled oats)
• 784 g Kite Hill Greek Style Yogurt (high‑protein plant based yogurt)
• 140 g Maple Syrup (pure maple syrup)
• 21 g Ground Cinnamon (freshly ground if possible)
• 490 g Frozen Mixed Berries (any blend of strawberries, blueberries, raspberries)
• 140 g Hemp, Chia & Ground Flax Seed Mix (equal parts hemp seeds, chia seeds, ground flaxseed)
• 112 g Sunflower Seeds (unsalted)
• 1260 ml Unsweetened Soy Milk (fortified with calcium and vitamin B12)
• 396 g Bonza Chickpea Pasta (gluten‑free, high in protein and iron)
• 441 g Baby Kale (packed, washed)
• 150 g Red Onion (medium size, diced)
• 400 g Bell Peppers (mix of colors, diced)
• 600 g Cucumbers (seedless, diced)
• 300 g Cherry Tomatoes (halved)
• 1400 g Canned Lentils (drained and rinsed)
• 280 g Olives (pitted, sliced)
• 22.5 g Iodized Salt (divided between lunch and dinner)
• 16 g Black Pepper (freshly ground)
• 680 g Tempeh (3 packages, crumbled)
• 300 g Onion (2 medium onions, diced)
• 150 g Green Bell Pepper (diced)
• 400 g Carrots (large, diced)
• 18 g Garlic (6 cloves, minced)
• 680 g Kidney Beans (canned, drained and rinsed)
• 680 g Black Beans (canned, drained and rinsed)
• 1587 g Fire‑Roasted Diced Tomatoes (2 cans, no added salt)
• 32 g Chili Powder (ground)
• 6.5 g Garlic Powder
• 4 g Cumin (ground)
• 2.8 g Chipotle Powder
• 946 ml Water (room temperature)
• 133 g Popcorn Kernels (plain, air‑popped or microwave)
• 112 g Nutritional Yeast (fortified with vitamin B12)
• 483 g Cantaloupe (peeled and cubed)

Instructions

1. Boil Water for Pasta

   Fill a large pot with 3–4 quarts of salted water and bring to a rolling boil.

   Time: PT5M

2. Assemble Overnight Oats Containers

   Line 7 containers. Add 40 g rolled oats, 112 g Kite Hill Greek‑style yogurt, 20 g maple syrup, 3 g ground cinnamon, 70 g frozen berries, 20 g seed mix, 16 g sunflower seeds, then pour 180 ml unsweetened soy milk over each. Stir gently, seal, and refrigerate.

   Time: PT15M

3. Cook Chickpea Pasta

   Add 396 g chickpea pasta to the boiling water. Cook for the time indicated on the package (about 7 minutes). Drain, rinse under cold water, and spin in a salad spinner or pat dry with a towel.

   Time: PT7M

4. Prep Lunch Veggies

   Dice 1 red onion, 4 bell peppers, 3 cucumbers, and halve the cherry tomatoes. Place all diced vegetables in a large bowl.

   Time: PT10M

5. Combine Lunch Ingredients

   To the bowl of veggies add the cooled pasta, 1400 g canned lentils (drained & rinsed), 280 g sliced olives, 112 g sunflower seeds, 1.5 g iodized salt, and 0.5 g black pepper. Toss lightly; do not add balsamic vinegar yet.

   Time: PT10M

6. Portion Lunch

   Weigh or eyeball roughly 318 g of the pasta‑lentil mixture into each of the 7 containers. Seal and refrigerate.

   Time: PT5M

7. Prepare Dinner Ingredients

   Crumble 680 g tempeh with your hands. Dice 2 onions, 1 green bell pepper, 4 large carrots, and mince 6 garlic cloves. Set aside.

   Time: PT15M

8. Slow‑Cook Tempeh Chili

   Add crumbled tempeh, all diced vegetables, 680 g kidney beans, 680 g black beans, 1587 g fire‑roasted tomatoes, chili powder, garlic powder, cumin, chipotle powder, 12 g iodized salt, 12 g black pepper, and 946 ml water into the slow cooker. Stir, cover, and cook on LOW for 6 hours (or HIGH for 3‑4 hours).

   Time: PT6H

9. Prepare Snacks

   Air‑pop or microwave 133 g popcorn. Toss with 112 g nutritional yeast until evenly coated. Cube cantaloupe into 483 g portions and place in separate containers.

   Time: PT10M

10. Final Portioning & Storage

    Divide the finished chili into 7 containers (about 300 g each) and top each with fresh cilantro, sliced green onions, and a few cherry tomato halves. Store all containers in the refrigerator. Add balsamic vinegar to lunch portions just before eating.

    Time: PT5M

Nutrition Facts

Calories

2000

Protein

120 g

Carbohydrates

250 g

Fat

60 g

Fiber

35 g