Looking for a fresh, high-protein meal prep bowl to power your workweek? This Mediterranean High Protein Vegan Meal Prep Recipe layers lemon-herb marinated tempeh, fluffy quinoa, cherry tomatoes, cucumbers, Kalamata olives, and a creamy tahini dressing for 25g of plant-based protein per serving!
⚡ Quick Answer: How to Make Mediterranean Vegan Meal Prep
Steam tempeh for 10 minutes, cube, and marinate with olive oil, lemon juice, oregano, and garlic. Pan-fry for 8 minutes until golden brown. Divide cooked quinoa, tempeh, diced cucumber, cherry tomatoes, and olives into 4 meal prep containers, then drizzle with lemon tahini dressing!
🔥 Cook Time: 15 Mins
💪 Protein: 25g per container
🌱 Dietary: Vegan & Gluten-Free
This Mediterranean high-protein vegan meal prep is the ultimate healthy lunch bowl for your workweek! Combining lemon-herb marinated tempeh, fluffy quinoa, crisp cucumbers, sweet cherry tomatoes, and Kalamata olives, it provides 25g of plant-based protein per container.
You can also view my full collection of plant-based meal prep recipes here.
Ingredients & Substitutions
- Tempeh: 1 block extra-firm tempeh, steamed and cubed. Swap with extra-firm tofu or chickpeas if desired!
- Quinoa: 1 cup dry quinoa cooked in vegetable broth for fluffy, high-protein grains.
- Mediterranean Veggies: Diced cucumbers, halved cherry tomatoes, and sliced Kalamata olives.
- Marinade: Extra virgin olive oil, fresh lemon juice, dried oregano, garlic powder, and sea salt.
- Tahini Dressing: Creamy tahini blended with lemon juice, water, garlic, and maple syrup.
Helpful Tools
- Steamer Basket: For steaming tempeh prior to marinating.
- Non-Stick Skillet: For pan-frying tempeh to a golden sear.
- Glass Meal Prep Containers: For 4-day airtight storage.
How to Make This Mediterranean Vegan Meal Prep Recipe
- Steam & Marinate Tempeh: Steam tempeh block for 10 minutes to remove natural bitterness. Cube and toss in lemon-herb marinade for 15 minutes.
- Cook Quinoa: Cook quinoa in vegetable broth according to package instructions until fluffy.
- Pan-Fry Tempeh: Heat 1 tbsp olive oil in a skillet over medium heat. Pan-fry marinated tempeh cubes for 6-8 minutes until golden brown.
- Assemble Containers: Divide cooked quinoa, golden tempeh, cucumber, tomatoes, and Kalamata olives evenly into 4 glass meal prep containers. Drizzle with lemon tahini dressing!
Tips & Tricks
- Steaming Key: Don’t skip steaming the tempeh—it makes it super tender and absorbs maximum marinade flavor!
- Dressing Storage: Store dressing in small separate condiment cups to keep veggies crisp all week.
- Serve Warm or Cold: Tastes fantastic served chilled straight from the fridge or slightly microwaved!
Frequently Asked Questions (FAQ)
How long does Mediterranean tempeh meal prep last in the fridge?
Stored in glass airtight containers, these Mediterranean bowls stay fresh for 4 to 5 days in the refrigerator. Store dressing separately to keep veggies crisp.
Why steam tempeh before marinating?
Steaming tempeh in water or vegetable broth for 10 minutes removes natural bitterness and allows the tempeh to soak up lemon-herb marinade like a sponge!
Can you substitute chickpeas or tofu for tempeh?
Yes! Roasted chickpeas or extra-firm tofu work wonderfully with the Mediterranean oregano-lemon marinade.
Are these Mediterranean meal prep bowls served warm or cold?
These bowls taste fantastic served chilled straight from the fridge or slightly warmed in the microwave!
Vegan High Protein Meal Prep (Mediterranean Inspired)
Ingredients
Tofu
- 2 blocks extra firm tofu, drained and pressed
- 1 tbsp cornstarch
- 1-2 tbsp extra virgin olive oil
- 1 lemon juiced (3 tbsp lemon juice)
- 1 tbsp red wine vinegar (or apple cider vinegar)
- 1 tbsp Italian spice blend
- 1 tsp dried dill
- 2 tbsp nutritional yeast
- salt and pepper to taste
Couscous and Veggies
- 1 cup whole wheat couscous (uncooked)
- 1 cup diced cherry tomatoes
- 1 cucumber, diced
- ¼ cup kalamata olives, sliced
- 3 green onions finely diced (or 3-4 tbsp diced red onion)
- 4 cups leafy greens
Toppings
- 1 cup vegan tzatziki or hummus
- lemon wedges to serve
- 1 diced jalapeño (optional)
Instructions
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Cut tofu into cubes, and place in a large airtight container. Add cornstarch, olive oil, lemon juice, vinegar, nutritional yeast, Italian spice, dill, salt and pepper, place the lid on and shake well to combine. Allow the tofu to marinate for 15 minutes.
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Meanwhile, prepare your couscous by following the package instructions. (Typically, add 1.5 cups of boiling water to 1 cup of couscous in a large bowl, cover for 5 minutes then fluff with a fork.)
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Cook the tofu in a pan on medium heat for about 5-7 minutes or until lightly browned. Stir occasionally to ensure the tofu cooks evenly.
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Chop the veggies and olives while the tofu is cooking.
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Divide the ingredients into 4 meal prep containers. Keep the tzatziki or hummus and leafy greens off to the side until you are ready to serve. (Tip* Each day fill a ziplock bag with greens on the side to keep them fresh). Once you are ready to eat, add the lettuce, tzatziki and a squeeze of lemon on top. Enjoy!
I’m always on the lookout for creative plant-based recipes, and this one blew me away! The texture and taste are spot on, and I love how it incorporates wholesome ingredients. It’s a winner!
Thank you so much Emma, so happy you loved this recipe!
This was great! I used quinoa in my prep but made the week so easy when lunch time came around. I’m going to test out your overnight oats for my breakfasts next week, thanks essy!
Hi Candice, so happy that you found this helpful and quinoa is a great substitution!