Easy Vegan Meal Prep Tips | High Protein Plant Based Recipes

Easy Vegan Meal Prep ideas and tips for high protein plant-based recipes. These recipes are also budget-friendly and can help you to stay on track with a plant-based diet.
#mealprep #veganprotein #plantbased
Join my upcoming 31-Day Plant-Powered Challenge (we kick off September 1st) sophieuliano.s...
How To Determine Your Daily Protein Requirements
Note: This is an approximation. The amount of protein you require daily will change depending on your lifestyle. If you are very active and exercise a LOT on one particular day, add another 20 - 30 grams of protein (this could be a smoothie with a couple of scoops of protein powder), or a plant-based protein bar.
HOW TO CALCULATE:
Take your body weight (in pounds), and multiply that by 0.36. So, if you weigh 140 pounds, you would need approximately 50.4 grams of protein daily.
This varies greatly according to your lean body mass, your height, your age, and your sex. So remember this calculation is a very rough approximation.
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Curry Recipe
Ingredients
Serves 4
1 tbsp of veggie oil, or 2 tbsp veggie broth
1 yellow onion, chopped
3 garlic cloves, minced
2 tsp fresh ginger root, grated
1 - 2 tbsp curry powder (depending on your taste)
1 tsp sea salt
ground black pepper
14 - 16-ounce block of extra firm organic tofu, drained and cubed
2 cups of red lentils
3 - 4 cups veggie broth
1/4 cup culinary coconut milk (optional to make it creamy).
2 cups baby spinach
Cilantro to garnish
Directions
Saute the onion in the veggie oil or broth for about 3 minutes until soft. Add the garlic, ginger, and seasoning. Continue to fry gently for another couple of minutes.
Add the remaining ingredients, and either set your slow cooker on medium/high for about 4 hours. Or simmer your curry over low heat for about 45 minutes.
Serve over a bed of steamed quinoa for extra protein.
Keep in the fridge for up to 3 days in a sealed glass container. Or freeze for up to 3 months.
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[@snowleopard7952]

I was on a low carb diet eating just veggies and lean meats and dairy. I stayed slim but the inflammation markers in my blood went sky high. I’m off meat now and will eat like this. Thank you for sharing these ultra healthy recipes. These videos are encouraging me.

[@laurakinmont3960]

Thank you yes very helpful! More of these please. On a vegan diet, but trying to make it more healthy. Thank you for all your doing.

[@astacy62]

Love sunshine!!!!

[@azitar45]

Love, love these recipes! Thank you

[@SophieUlianoGorgeouslyGreen]

Glad you like them!

[@kelmom25boys60]

Would love to see more meal prep plant based meals. Any good on the go snack ideas? I usually grab a fruit and some nuts.

[@sophieuliano7955]

Snacks are coming up!

[@pamd1861]

I second that..more meal ideas please! Thank you!!

[@erinriordan6304]

O.M.G. that dog!!!!❤️ Also, I'm signed up for the challenge & can't wait!

[@SophieUlianoGorgeouslyGreen]

Yayyyyyyyyy - so happy you signed up Erin!

[@celiab3701]

Thank you, Sophie! I loved this video!!

[@melb4785]

This was SO helpful!!

[@SophieUlianoGorgeouslyGreen]

Good!

[@gwenritch]

awesome yummy food!

[@andreacote6405]

Love these ideas. Love your little measuring cups too!

[@annamatias2644]

Love it! 🦋🌸

[@snowleopard7952]

I like how you recommend eating carbs, good carbs, it’s easy being vegan if you have carbs to look forward to. They are satisfying.

[@SophieUlianoGorgeouslyGreen]

I totally agree!

[@hinabarron3842]

This all looks amazing and I'm headed to the grocery store NOW! I'm turning 54 next month and the weight is just steadily increasing even though I weigh 120 at 5'1 I'm bulging everywhere now even being a life long vegetarian. I'm hoping following your methods will help me....felling hopeful. :)

[@pamelarusell564]

I live all your recipe ideas!! Thank you so much Sophie! 🥰

[@dianerusso5433]

Thanks Sophie! I love both Quinoa and Lentils and these meals look so yummy!

[@sophieuliano7955]

Awww - I'm so glad you love these great staples.

[@sherrieparker5879]

I love all your videos and appreciate you taking the time to share your knowledge. Im trying to lose belly fat and it has become a daily challenge, so I'm watching all of your videos to gain all the knowledge I can about how to deal with the aging process. : )

[@SophieUlianoGorgeouslyGreen]

I am thrilled you are here Sherrie!

[@ollerpops]

I love these simple recipes thank you and please make more cooking recipes

[@sophieuliano7955]

done and done!

[@ollerpops]

Sophie Uliano I look w

[@nancyoakley4727]

Yes, PLEASE MORE videos like this!! I've tried and tried to be vegetarian. These recipe ideas help so much!! Thank you!!!! :-)

[@sophieuliano7955]

You are so welcome Nancy!

[@Vivian88749]

Fantastic Sophie! More more more please! 🤗👍💛

[@martinjenkins8544]

Hi Sophie, Maureen here. Love this video. MOTIVATIONAL MONDAY!!!! I love watching Jamie Oliver’s show where he does 5 ingredient meals. I just Veganize them when possible. Please keep these videos coming. Thanks.

[@sophieuliano7955]

What a great idea - I have loads of 5 ingredient recipes coming up for next plant-based challenge!

[@jennielynnschlageter6586]

Love Sunshine!

[@SophieUlianoGorgeouslyGreen]

Me too!!!

[@sajmt1414]

More videos like this please. This was so helpful.

[@SophieUlianoGorgeouslyGreen]

Good to know that you like it. I have another plant-based recipe video coming out tomorrow!

[@susanspratling]

I love the sprouted seeds use them all the time

[@SophieUlianoGorgeouslyGreen]

I'm obsessed!

[@bynro7]

So glad I discovered you! Just subscribed!!!

[@sophieuliano7955]

Robin - so happy you subbed. Welcome to the gang!

[@elsagonzalez8007]

Hi Sophie. So glad I found you. You look beautiful. Great skin. I'm in my 60 and overweight. I want to eat plant based healthy but didn't know how to combine foods. Thku for your easy and delicious recipies. Gb ❤💃

[@susanspratling]

Meal preps are always great

[@KellyKurcina]

Another excellent video Sophie! I make a curry recipe similar to yours~it truly checks all the boxes on flavor and nutrition!

[@cindyleefairfield5171]

You are AWESOME! More please!

[@jolijn4263]

Sophie these recipes are amazing! I am definitely going to try them all! Thank you for the great ideas! Always loving your channel :) xoxo

[@sophieuliano7955]

Thanks for the lovely compliment!

[@naomi3kids1]

I’m going to sign up for your challenge tomorrow!

[@paulab.6687]

Would love more of these videos. Thank you!

[@sophieuliano7955]

You got it Paula!!

[@snowleopard7952]

Cheeky Puppy🧸💕

[@snowleopard7952]

Youthful vibrance is admirable.

[@jilljenkins793]

Fantastic! Love this , I can't wait to try it. Love to see more😁

[@marytichonchuk2013]

I’m gonna try these. They sound great!

[@alondralisse]

Already tried the veggie curry stew and it’s so seasoned well👏thanks for the delicious plant based recipes 🤤Sophie 😀 I’m also making risotto 🤤 love you 😘

[@patriciasweet9102]

I really enjoyed this. Need more overnight oats recipes son is headed off to college . Also healthy recipes for someone fighting severe psorasis and any other info on that that you can share. Also Sophie you are looking marvelous.

[@SophieUlianoGorgeouslyGreen]

Patricia - my husband had psoriasis, so I am well aware of this issue. Stay of gluten for sure! And maybe consider a liver cleanse of sorts. I will do some new overnight oats and other breakfast ideas.

[@normidwest1316]

yes please more videos with recipes

[@suzanne37923]

This was wonderful! Thanks so much!!!

[@SophieUlianoGorgeouslyGreen]

You are so welcome Suzanne.

[@joni4taz]

I love “bowl” anything and these look so wonderful. I like the idea of freezing in glass containers. What is your favorite glass container to freeze in?

[@sophieuliano7955]

Mine are Pyrex

[@elizabethharris5151]

I have a soy allergy and I am afraid that would limit my ability to make a variety of vegan meals. So you share meal ideas without using any soy products that will give me a variety of meals?

[@yokehanwong5471]

Elizabeth Harris sub for chickpeas, lentils etc.

[@elizabethharris5151]

Chick peas can be a sub for tofu??thank you!!

[@sophieuliano7955]

Yes - I will do some soy-free meals - good idea for a video actually. Thanks for the comment!

[@ruthtorphy2204]

Loved this blog today.Thank you for your input.?

[@debraparker3539]

Love everything but the veggie oil ingredient in the curry stew. I'm surprised you would suggest using a processed toxic oil in your recipe

[@SophieUlianoGorgeouslyGreen]

I use expeller pressed sunflower oil, which is fine, or I saute with broth. But going oil-free is a great idea:-)

[@cathymandi9621]

Very helpful video. As you mentioned that seeds are a great way to get additional protein. Do you already have a video that recommends specific foods or food pairings that balance hormones, or maybe increase/decrease estrogen or progesterone? I’m peri-menopausal and my hormones are yanking me around. It’d be great if I could learn to control them with my diet.

[@athenaambrosia8670]

Do more videos like this with lots of protin

[@SophieUlianoGorgeouslyGreen]

On it!

[@Lisaplulu]

Such a great video.

[@sophieuliano7955]

Thanks so much Lisa - your positive feedback means a lot.

[@DelMonteFresh]

Great tips!

[@limegreenwaterdamagerestor9423]

yes...more

[@mojysadri215]

Thank you for the helpful recipes! What is the substitute for Tofu? I don't love it.

[@sophieuliano7955]

In the curry, just take the tofu out if you don't like it.

[@ahvamarton5579]

Do you then microwave the bowls you freeze or do you let it get room temperature? Thank You,Ahva

[@mariefalk5176]

good video.so very good tips.cute dog .how is the temper and does he/she loose a lot of hair?

[@ourjuliet]

Can you buy the cashew cream in a jar? There is no way I’ll spend the time soaking cashews and making it. It’s gotta be easy or I won’t do it. Also, I’d add avocado to the quinoa bowl. And are you just using frozen corn? I’d also squeeze some lemon juice on the whole thing, and definitely salt and pepper.

[@SophieUlianoGorgeouslyGreen]

You can at some health food stores. But honestly, if you can't be bothered to soak, cover them in boiling water for a few minutes and that will do the trick.

[@brookebales2931]

Great ideas Sophie, 2 for sure excited to try!!!! (love simple bowl meals)

[@tgal1956]

Great recipes and video

[@sophieuliano7955]

Thanks Teresa - more coming your way!

[@newhealthmartha]

I would really like to sign up for the Plant Powered Challenge but am concerned about tofu recipes being used too much for the protein. I am soy sensitive so I try to use very little soy products.

[@sophieuliano7955]

You can totally do the challenge and not have any soy at all. We got you covered girl!

[@yellowrose7736]

Excellent note. Thank you.

[@lindamcandrew1229]

Hi Sophie! Your recipe calls for -14- containers of tofu, is this accurate?? Why so many? Loved this video please do more of these. I’m often stuck when it comes to cooking ideas.

[@SophieUlianoGorgeouslyGreen]

Ouch - it's meant to be 14 ounces!!!!

[@thechositosgirl]

Its really necessary to have a facebook for the plant base challenge I don’t have facebook and I don’t want to have it ?

[@DonnaHall8117]

Learning about vegan eating and non meat proteins. Thank you. Very helpful. #MrsDonna

[@nourishnaturalnutritionfor1412]

I'm a Nutrition Consultant and a new subscriber! I love your style and content :) This video was so practical and informative!

[@sophieuliano7955]

Thrilled to have you in my community. Thanks for you lovely compliment. I'm going to look up what you do.

[@erinrothner2324]

Thank you!!! Love you! Would love to be friends😊

[@garyblum3301]

Sophie, please tell me what brand of curry you use . ? Carol Smith

[@SophieUlianoGorgeouslyGreen]

Different ones. But right now I have one by Simply Organic.

[@ourjuliet]

Do these bowls provide all of the essential amino acids your body needs and can get from meat and eggs? And is the protein easily and readily and thoroughly absorbed by the body. I’ve read several articles that say you have to eat tons and tons of grains and beans to get adequate protein or prepare them a certain way so that your body can adequately absorb enough of the protein. Also, what about the danger of consuming too many plant toxins from a strictly vegan diet? Thanks.

[@SophieUlianoGorgeouslyGreen]

Yes they do. This idea of having to combine certain foods to get full amino acid profile has since been disproved. If you eat a varied whole food plant-based diet, you will get the full compliment of all the amino acids that you need. The original author of the "Food Combining" diet books (back in the 70's), have admitted she was wrong about this idea of having to combine certain foods to get the protein nutrients you need. But these myths always stick around on the Internet.

[@gayemisurec5198]

I don’t think tofu is healthy! Highly processed...not a whole food at all! What could I substitute with? Thanks! Great recipes!💕

[@sophieuliano7955]

If you purchase organic tofu from a reputable brand, I actually see it as a pretty healthy food. If you wanted a slightly less processed form of soy, go with Tempeh.

[@littlejewels1]

I tried tempeh once and was not a fan of that either.

[@sophieuliano7955]

@@littlejewels1 It's not very nice unless you know how to marinate and crisp it. Also great grated in a Marinara sauce.

[@tabitaphilip240]

@@sophieuliano7955 1ut0

[@ourjuliet]

What if you can’t stand tofu or tempeh. Both gross.

[@charlottemoore9467]

I just found you a couple days ago and realized I tried signing up for the 31 day September challenge however obviously it’s already in September is there a way to get this challenge and start it in October?

[@SophieUlianoGorgeouslyGreen]

Sorry I didn't reply to this. You should be able to sign up for the one in January

[@carolinecartin5531]

Any suggestions for good quinoa substitutes? Rice, bulghur?

[@sophieuliano7955]

Farro is my favorite. Or yes, brown rice, barley or cous-cous. These won't have as much protein, but still contain a lot of nutrition.

[@carolinecartin5531]

Thank you!

[@chicybaby2002]

More videos please. Instapot meals

[@sophieuliano7955]

I'm obsessed with my Instapot!

[@ruthbiafora5443]

She's purrrrrrrrrrrrrrrrrrrrrrrrrfect! :)

[@elizabethharris5151]

Does anyone have good dressing recipes that are soy free? I have an allergy to soy

[@sophieuliano7955]

I have so many Elizabeth. I will do a video on this topic, but also consider my plant based challenge as you'll get tons of recipes and ideas - and I don't think any of the dressings contain soy.

[@elizabethharris5151]

Thank you!! I appreciate you sending me a comment. I made one of your dressings and love it!!!

[@charlottemoore9467]

What can I substitute the tofu with? I cannot have tofu, it destroys my kidneys!

[@mariefalk5176]

why does tofu destroy your kidneys?Ihave heard so much different oppinions of tofu.so just curios.is it all soy?

[@ruthtorphy2204]

Sorry about the (?) my daughters dog just moved my arm .Im covered in slobbers💞

[@starflower666]

i love tofu but im not convinced its healthy

[@yokehanwong5471]

starflower126 it is, a lot of Asian’s main source of protein are tofu and they have the longest life expectancy. Many of the “research” that shows tofu being unhealthy are actually funded by the dairy and meat industry because they were afraid that tofu(aka soy) will overtake their sales. You can read up on actual non-biased, fair research papers on tofu and soy that shows that tofu is healthy and can help prevent a few illnesses.

[@sophieuliano7955]

There is a big misconception about how soy is unhealthy. I get your concerns - I used to be worried too. Then I studied nutrition, and get into the science. I found it's actually very healthy for me to eat, especially as a menopausal woman. Read this nutritionfacts.org/video/who-shouldnt-eat-soy/

[@lf8238]

People say that all the time....yet, here they are, consuming tons of conventional animal products and dairy and eggs. All of the conventional livestock in the US is fed TONS of GMO soybeans! Non-GMO, organic, sprouted tofu is safe and yummy!

[@littlejewels1]

Wish I could like tofu, but I don’t.

[@sophieuliano7955]

It takes a while to learn to cook with it in a way that makes it really tasty. But you don't need to love it!

[@dorothywatson7434]

No