Mediterranean Inspired High Protein Vegan Meal Prep

If you’re on the lookout for a mouthwatering and nutritious meal, your search ends here. This high protein vegan recipe effortlessly combines the goodness of plant-based ingredients, vibrant fresh vegetables, and delightful aromatic seasonings, resulting in a truly satisfying dish that will keep you energized throughout the day. In this article, we’ll walk you through the simple steps to create this Mediterranean-inspired vegan meal prep. You can find a collection of all my delicious vegan meal prep recipes here.

Ingredients & Substitutions

This High Protein Vegan Meal Prep with a Mediterranean twist calls for a variety of wholesome ingredients to create a harmonious blend of flavors. Let’s take a closer look at the key components and possible substitutions.

The star of this recipe, tofu, provides a substantial amount of plant-based protein. Extra firm tofu works best for its texture and ability to hold up during cooking. If you prefer a different protein source, such as tempeh or seitan, feel free to swap it in.

Marinade

For the marinade, we use extra virgin olive oil. If you prefer a different oil, such as avocado oil or grapeseed oil, you can easily make the switch. Next, freshly squeezed lemon juice adds a tangy and refreshing element while red wine vinegar or apple cider vinegar adds acidity and depth. If you prefer a milder taste, white wine vinegar or rice vinegar can be used instead.

Italian spice blend contributes a savory and aromatic essence to the tofu marinade. If you don’t have a pre-made spice blend, you can create your own by combining herbs like basil, oregano, thyme, and rosemary.

Nutritional yeast provides a cheesy and slightly nutty flavor to the tofu. If you have a sensitivity to nutritional yeast or prefer to omit it, you can skip this ingredient without compromising the overall taste.

Whole wheat couscous serves as the base for this meal prep. If you’re gluten-sensitive or prefer a different grain, quinoa, bulgur, or brown rice can be used as alternatives.

This recipe features an array of fresh and vibrant vegetables such as cherry tomatoes, cucumber, kalamata olives, and red onion. Feel free to customize the vegetable selection based on your personal preferences or seasonal availability.

The recipe suggests adding leafy greens to the meal prep containers. You can choose your favorite greens, such as spinach, kale, or arugula, to incorporate into the dish.

Finally, optional toppings includes vegan tzatziki or hummus, along with lemon wedges for serving. If you don’t have access to vegan tzatziki, you can opt for hummus or any other plant-based dip that complements the flavors of the dish.

Helpful Tools

• Airtight Container: A large airtight container is ideal for marinating the tofu. It allows you to easily combine the ingredients, securely seal them, and evenly distribute the flavors throughout the tofu cubes.
• Pan: A non-stick or cast-iron pan is recommended for cooking the tofu. It provides an even heat distribution, preventing the tofu from sticking and allowing for a nicely browned exterior.
• Cutting Board and Knife: Since there are several vegetables to be chopped, having a sturdy cutting board and a sharp knife will make the task easier and safer.
• Meal Prep Containers: Dividing the prepared ingredients into meal prep containers helps with portion control and allows for easy storage. Choose containers that are microwave-safe and have separate compartments for different components, if preferred.

How to Make Mediterranean Inspired High-Protein Vegan Meal Prep

Begin by preparing the tofu. Cut the extra firm tofu into cubes and place them in a large airtight container.

In the container, add extra virgin olive oil, lemon juice, vinegar, Italian spice blend, dried dill, nutritional yeast, salt, and pepper. Seal the container tightly and shake it well to ensure the tofu is evenly coated with the marinade. Let the tofu marinate for approximately 15 minutes to allow the flavors to infuse.

While the tofu is marinating, cook the couscous according to the instructions on the package. Typically, you’ll need to add boiling water to the couscous in a large bowl, cover it, and let it sit for a few minutes. Once done, fluff the couscous with a fork to separate the grains.

Once the tofu has marinated, heat a pan over medium heat. Transfer the marinated tofu to the pan and cook for about 5-7 minutes, stirring occasionally, until it turns lightly browned. This will enhance its texture and flavor.

As the tofu is cooking, chop the cherry tomatoes, cucumber, kalamata olives, and red onion according to your desired size and preference.

Meal Prep Steps

Divide the cooked tofu, couscous, chopped vegetables, and leafy greens into 4 meal prep containers. This will help you portion out the meal and keep everything organized.

To keep the leafy greens fresh, you can pack them separately in ziplock bags and add them to the meal prep containers each day when you’re ready to eat.

For serving, set aside the vegan tzatziki or hummus and lemon wedges until you’re ready to enjoy your meal. When it’s time to eat, simply add a desired amount of leafy greens, a dollop of tzatziki or hummus, and squeeze some lemon juice on top to enhance the flavors. You can view my delicious and easy Vegan Tzatziki Sauce Recipe here.

Tips & Tricks