Introduction:

Eating plant-based doesn’t mean skimping on protein. These vegetarian meal preps are hearty, energizing, and built around whole ingredients like legumes, grains, tofu, and eggs to keep you full and fueled all week long.

1. Peanut Tempeh Bowls with Cabbage Slaw

Crunchy, creamy, and protein-rich—tempeh and peanut butter bring the power.

Ingredients:

• 1 block tempeh, cubed

• 1 tbsp peanut butter

• 1 tbsp rice vinegar

• 1 tsp soy sauce or tamari

• 1 cup shredded cabbage

• 1/4 cup shredded carrots

Instructions:

1. Mix peanut butter, vinegar, and soy sauce into a dressing.

2. Sear tempeh until browned, then toss with half the dressing.

3. Mix cabbage and carrots with remaining dressing.

4. Assemble bowls with tempeh and slaw.

⏱ Prep Time: 25 minutes
🔥 Complexity: Medium

2.Chickpea and Farro Stir Fry

Chewy farro and hearty chickpeas give this meal both texture and protein.

Ingredients:

• 1 cup cooked farro

• 1/2 cup cooked chickpeas

• 1/2 bell pepper, chopped

• 1/4 onion, chopped

• 1 clove garlic, minced

• 1 tbsp olive oil

• 1 tsp smoked paprika

Instructions:

1. Heat oil and sauté onion, garlic, and bell pepper.

2. Stir in chickpeas and farro.

3. Season with paprika and cook for 5 more minutes.

⏱ Prep Time: 20 minutes
🔥 Complexity: Easy

3.Eggplant and Lentil Stew

This comforting dish is packed with fiber and plant-based protein.

Ingredients:

• 1 medium eggplant, cubed

• 1/2 cup green lentils

• 1/2 cup diced tomatoes

• 1/2 onion, chopped

• 2 cloves garlic

• 1 tsp cumin

Instructions:

1. Sauté onion and garlic, then add eggplant and cook until soft.

2. Add lentils, tomatoes, and cumin.

3. Simmer for 30 minutes or until lentils are tender.

⏱ Prep Time: 40 minutes
🔥 Complexity: Medium

4. Savory Oats with Soft-Boiled Eggs

Oats aren’t just for sweet breakfasts—try them savory with protein-packed toppings.

Ingredients:

• 1/2 cup rolled oats

• 1 cup water or broth

• 2 soft-boiled eggs

• 1/2 avocado

• Black pepper, chili flakes

Instructions:

1. Cook oats in water or broth until thick.

2. Top with halved eggs, sliced avocado, and seasoning.

3. Portion into containers and reheat with care.

⏱ Prep Time: 15 minutes
🔥 Complexity: Easy

5.Barley, White Bean, and Spinach Skillet

This nutrient-rich meal is filling and full of earthy flavor.

Ingredients:

• 1 lb ground turkey

• 1/4 cup chopped parsley

• 1/2 tsp garlic powder

• 1/4 tsp thyme

• 2 cups cauliflower florets

• 2 tbsp Greek yogurt

Instructions:

1. Heat oil and sauté garlic.

2. Add beans and barley, stir for 3 minutes.

3. Toss in spinach and lemon juice until wilted.

⏱ Prep Time: 20 minutes
🔥 Complexity: Easy

6. Baked Tofu with Quinoa and Roasted Beets

A colorful and hearty dish great for batch prepping.

Ingredients:

• 1 block firm tofu, cubed

• 1/2 cup quinoa

• 1 beet, peeled and cubed

• 1 tbsp olive oil

• 1 tsp thyme

Instructions:

1. Roast beets with oil and thyme at 400°F for 30 minutes.

2. Bake tofu for 25 minutes until golden.

3. Cook quinoa, then assemble all three in containers.

⏱ Prep Time: 40 minutes
🔥 Complexity: Medium

7. Pinto Bean Enchilada Bake

A Tex-Mex-inspired bake with protein and fiber in every bite.

Ingredients:

• 1 cup cooked pinto beans

• 1/2 cup corn

• 1/2 cup diced tomatoes

• 2 low-carb tortillas, chopped

• 1/4 cup shredded cheese

• 1 tsp cumin

Instructions:

1. Mix all ingredients in a baking dish.

2. Sprinkle cheese on top.

3. Bake at 375°F for 20 minutes until bubbly.

⏱ Prep Time: 25 minutes
🔥 Complexity: Easy

8.Lentil Pasta with Roasted Veggies

Lentil-based pasta is naturally high in protein and gluten-free.

Ingredients:

• 1 cup lentil pasta

• 1/2 cup chopped zucchini

• 1/2 cup chopped bell pepper

• 1 tbsp olive oil

• 1 tsp Italian seasoning

Instructions:

1. Cook pasta according to package.

2. Roast veggies at 400°F for 20 minutes.

3. Toss together and season before storing.

⏱ Prep Time: 25 minutes
🔥 Complexity: Easy

9.Spinach and Ricotta Stuffed Portobello Mushrooms

Savory and satisfying, these mushrooms make a great main dish.

Ingredients:

• 4 large portobello caps

• 1/2 cup ricotta cheese

• 1/2 cup chopped spinach

• 1/4 tsp nutmeg

• Olive oil spray

Instructions:

1. Mix ricotta, spinach, and nutmeg.

2. Fill mushroom caps with mixture.

3. Bake at 375°F for 20 minutes.

⏱ Prep Time: 25 minutes
🔥 Complexity: Medium

10.Split Pea and Carrot Soup

This classic soup is rich in plant protein and freezer-friendly.

Ingredients:

• 1 cup split peas

• 1 carrot, chopped

• 1/2 onion, chopped

• 2 cups low-sodium veggie broth

• 1 garlic clove

Instructions:

1. Sauté onion and garlic.

2. Add split peas, carrots, and broth. Bring to a boil.

3. Simmer for 40–45 minutes until creamy and thick.

⏱ Prep Time: 50 minutes
🔥 Complexity: Medium

Conclusion:

This lineup of high-protein vegetarian recipes proves that plant-based eating can be both satisfying and prep-friendly. With legumes, tofu, eggs, and whole grains in the mix, your week of meatless meals will be anything but boring.