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–+ servings
high protein vegan meal prep in 4 glass containers

Vegan High Protein Meal Prep (Mediterranean Inspired)

Enjoy a delicious and protein-rich vegan meal prep with a Mediterranean twist. This easy-to-follow recipe combines marinated tofu, flavorful couscous, fresh veggies, and delightful toppings for a satisfying and nutritious meal.
5 from 2 votes
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Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Course Lunch, Main, Main Course
Cuisine Mediterranean, Vegan
Servings 4 meals

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

Instructions
 

  • 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.
  • 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.)
  • 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.
  • Chop the veggies and olives while the tofu is cooking.
  • 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!

Notes

Note: Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.

Nutrition

Serving: 300g | Calories: 450kcal | Carbohydrates: 45g | Protein: 30g | Fat: 12.5g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 5g | Sodium: 400mg | Potassium: 600mg | Fiber: 6.5g | Sugar: 2.5g | Vitamin A: 150IU | Vitamin C: 75mg | Calcium: 75mg | Iron: 3mg
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