40+ Vegan High Protein Meals (Breakfast, Lunch & Dinner)
These vegan high protein meals bust the myth that it’s impossible to eat enough protein without animal products.
Following a vegan diet while trying to bulk, improve muscle tone or lose weight is not only entirely possible, but is also delicious and easy when you follow these 55 recipes!
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Each recipes contains 15g of protein minimum, and most contain much more. The snacks I’ve listed contain a minimum of 8g of protein per serving too (these veggie protein snacks contain more than 15g per serving!)!
I’ve included the grams of protein in each of these vegan meals so that you can get as much protein as you need into your weekly meal plan. To take the work out of meal planning, sign up to our weekly high protein meal plans!
If you follow a plant-based diet, some of the best vegan protein sources are:
- Lentils
- Beans – of all kinds
- Tofu
- Seitan
- Tempeh
- Edamame
- Chickpeas
- Almonds
- Peanuts
- Quinoa
- Mycoprotein – Quorn products, for example
- Rice
- Potatoes
- Seeds – chia and hemp, for example
- High-protein vegetables such as broccoli, mushrooms and kale
You’ll find many of the above ingredients scattered throughout this list of high-protein vegan meals.
The very best vegan high protein meals
Ready to upgrade your vegan diet with varied, interesting and simple dishes with plenty of protein? Good job you’re in just the right place!
Breakfast
1. Vegan Breakfast Potatoes
Bonus: tasty, quick, easy and healthy breakfast!
Vegan Breakfast Potatoes – the best way to start the day. Animal-friendly, high in protein and even higher in taste. Yes please!
2. Vegan Blackberry Smoothie
Bonus: whizz up in minutes, loads of fruit, simple breakfast
A fruity vegan smoothie, packed with protein to fuel your day ahead (more vegan protein smoothies over here). Love fruit and nuts? Then you’ll love this!
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3. Mint Pineapple & Spinach Smoothie
Bonus: tropical flavours, portable, super refreshing
After a cool and refreshing summer drink that is healthy too? Try our pineapple and spinach smoothie with fresh mint!
Next up is lunch – time to brighten your midday!
Lunch
4. Roasted Corn and Veggies
Bonus: carrots upgrade, smoky flavour, complete protein
Upgrade carrots forever with these smoky oven roasted vegetables and tofu, perfect for a sharing platter.
5. Pasta Arrabiata
Recipe by: HurryTheFoodUp
Bonus: quick, easy, tasty and spicy
This easy pasta arrabiata can be made just as spicy as you like it – you’re in control with our step by step guide. Sugo all’arrabbiata here we come!
6. Korean Bibimbap Bowl
Bonus: lunch on the go, adaptable, eat hot or cold
A beautiful bowl of crunchy veg, tofu, drizzled with a peanut butter glaze? This vegan Korean bibimbap bowl is amazing!
7. Arugula Lentil Salad
Bonus: incredibly nutritious, healthy, tasty and quick
High protein, iron and fibre in exotic Arugula and Lentil Salad that’s healthy and vegan. Only 12 minutes to make with easy to find ingredients.
8. Pasta Arrabiata
Bonus: fuss free, crowd pleaser, easy weeknight meal
Tired of making the same old pasta sauces? Try this high protein vegan twist on the classic arrabiata (a foolproof high protein vegan dinner idea)!
9. Tangy Veggie Wrap
Bonus: packed with veg, super simple, use vegan cottage cheese
Looking for a quick lunch that’s packed with colourful veg and plenty of flavour? This tangy veggie wrap has got it all!
10. White Bean Salad with Quinoa
Bonus: simple ingredients, complete protein, full of flavour
High Protein White Bean Salad that’s healthy and vegan. High in fiber, vitamins A, C, E, B2 and B6 as well as iron and calcium. Takes less than 20 minutes.
11. Vegan Tempeh Sandwich
Bonus: super quick, tasty, healthy and nutritious
This tempeh sandwich is THE new vegan sandwich. Mega tasty and super nutritional, it sets the new bar for all sandwich lovers out there.
12. Pea Pulao with Lemon
Bonus: quick and easy, healthy and light, can be stored for a while in the fridge
Flavourful Pea Pulao with Lemon. A zesty yet sweet, light but filling rice dish handed down through generations.
13. Sweet Potato and Broccoli Salad
Bonus: salad upgrade, perfect for work or school, packed with superfood
This time-saving traybake with sweet potato, broccoli, and quinoa is big on superfood nutrition and even bigger on taste (and if you like this, check out our favorite sweet potato bakes!).
14. Vegan Tuna Salad
Bonus: great taste, easy and healthy starter
All the taste and all the goodness – without the fish. The new kid on the vegan block is even tastier than the original!
15. Vegetable Stir Fry
Bonus: simple, quick and tasty
A delicious peanut sauce compliments this fantastic stir fry with simple to follow cooking tips. Beginner friendly and super quick to make!
16. Creamy Vegan Cauliflower Soup
Bonus: spiced to perfection, hearty, stores well
A beautiful vegan soup starring cauliflower and lentils, spiced with a taste of Morocco. High in protein, works for lunch or dinner.
17. Vegan Tofu Bolognese
Bonus: quick, tasty, nutritious and healthy
Vegan Bolognese. It was about time we veganized the Italian classic (you can’t beat vegan Italian recipes). And we’re proud to say we were successful. Please welcome, the amazing Anti Bolognese!
18. Fitness Lentil Bean Salad
Bonus: quick, mega nutritious and full of healthy benefits
Fitness Lentil Bean Salad. Ridiculously high in protein post-workout salad. 40g per bowl. Ready in 7 minutes. Tasty and effective.
19. Lentil Tabbouleh
Bonus: great for a crowd, whole grains, easy meal prep
Looking for an easy tabbouleh recipe? Get a load of our lentil tabbouleh – a protein packed take on the classic dish!
20. Vegan Vegetable Lo Mein
Bonus: super speedy, packed with veg, low in sodium despite the soy sauce!
Looking for a speedy noodle dish, packed with vegetables and flavour? The search is over with this easy vegetable lo mein!
And next – dinner! Honestly, a lot of the lunch recipes could also be eaten for dinner – and vice versa. Whichever way you eat them – enjoy!
Dinner
21. Vegan Stuffed Peppers
Bonus: easy and quick preparation, great taste and full of health benefits
Vegan stuffed peppers with packed with quinoa – and loads of flavour. Full of protein and with clear instructions in easy steps.
22. Bean & Pasta Vegetarian Casserole
Bonus: quick preparation, fresh, healthy and nutritious
A dump and bake dish that will please everyone, this bean and pasta vegetarian casserole makes a perfect healthy dinner.
23. Tangy Tempeh Salad
Bonus: quick, delicious and nutritious salad
This tangy tempeh salad is just the best – quick, tasty and packed with protein. And better yet – use whatever you have in the fridge!
24. Pesto Pasta
Bonus: homemade pesto, fresh tomatoes, family friendly
Need to shake up pasta night? Make your own rocket pesto in less than twenty minutes!
25. Black Bean Salad with Corn
Bonus: super fast, healthy and so good
High Protein Black Bean and Corn Summer Salad. Simple recipe ready in just 10 minutes, bursting with summery flavours, protein, fiber and iron.
26. Cauliflower with Pepper Sauce
Bonus: gluten free, replace ricotta with extra-firm tofu or silken tofu
After the perfect cauliflower steak? Try this simple & delicious roasted cauliflower steak with ricotta and pepper sauce!
27. Sweet Potato Tacos
Bonus: perfectly roasted sweet potatoes, weight loss friendly, twist on classic tacos
Watching your weight but love Mexican food? Give taco night a healthy twist with these light, tasty sweet potato tacos!
28. Vegan Lentil Stew
Bonus: tasty, mega nutritious and healthy meal
The sexiest lentil stew you have ever eaten. A nutritional powerhouse, this recipe is here to kickstart your year – and your health.
29. Meatless Chili Sin Carne
Bonus: easy, tasty and nutritious, full of health benefits
Who said meat free recipes can’t deliver? This meatless (aka vegan) chili proves that you can still enjoy your favourite meals, but in a new, animal friendly way.
30. Mediterranean Pasta Salad
Bonus: perfect for picnics and BBQs, easy recipe, plenty of veg
Looking for a healthy vegan pasta salad that you can prep ahead for a great vegan high protein lunch? Try our Mediterranean pasta salad!
31. Mushroom Stew with Coconut
Bonus: coconut milk base, swap flatbreads for brown rice, great way to use up mushrooms
After something light and tasty for dinner? Try our high protein coconut mushroom stew – did we mention it’s vegan too?
32. Mexican Bean Stew
Bonus: gluten free, easy way to up protein intake, super simple one pot recipe
After a high protein, high fibre, low calorie vegetarian dinner? Our Mexican bean stew is just the ticket! Try it now!
33. Spicy Black Bean Soup
Bonus: quick, tasty and healthy, can be stored for a while in the fridge
So comforting you want to sit in it. Only vegan ingredients, great taste and ready in 20 minutes. High in protein and fiber. You won’t be disappointed!
34. Vegan Lentil Bolognese
Bonus: plant based protein, easiest of vegan dinners, winning combination
Love a good bolognese but trying to eat less meat? Try our healthy, plant-based lentil bolognese – you’ll never look back!
35. Tempeh Broccoli Pan
Bonus: complete protein, one tray wonder, minimal prep
We highly recommend serving this tempeh-broccoli with brown rice. Yummy.
36. Broccoli Stir Fry
Bonus: perfect side, minimal prep, low carb
Quick and delicious veggie side dish. High Protein, low carb, vegan and done within 30 minutes. In my opinion a must-have recipe.
37. Refreshing Pasta in Peanut Sauce
Bonus: ready in 20, homemade sauce
Ready to upgrade your pasta salad? Enter this refreshing pasta in a peanut butter sauce. Delicious and will cost you peanuts (geddit?) to make!
38. Vegan Pho – Vietnamese noodle soup
Bonus: twist on a Thai classic, crispy tofu
After a delicious and filling dinner? Try our vegan pho recipe – a healthy Vietnamese noodle soup with crispy tofu topping (for more plant-based tofu recipes, try these)!
And finally – high-protein mini meals! Whether you just want a snack or super-quick small meal these following recipes are our go-to vegan protein hits. Enjoy!
Snacks
39. White Bean Spread
Bonus: delicious, nutritious and so easy
Quick White Bean Spread (vegan pâté). A super fast recipe that works as an appetizer, snack or party dip. Surprise your guests with this awesome spread!
40. Smashed Cucumber and Edamame
Bonus: portable, snack or side dish, simple ingredients
Try this oriental-inspired smashed cucumber and edamame recipe, a quick high-protein snack to have at home or on the go!
41. Black Bean Lime Dip
Bonus: quick, easy, versatile and so delicious
A revolutionary high protein black bean lime dip. Perfect for parties, snacking, dipping or post-workout. Simple and with crowd-pleasing results every time.
42. Asian Tofu Salad
Bonus: incredibly nutritious, healthy, tasty and quick!
High in Protein, Low-carb and Vegan. A crunchy and colourful mix of delicious vegan foods that look great and taste even better! Try it out right away, the recipe is below:
Ingredients
- 14 oz firm tofu (ideally get fresh tofu from the supermarket)
- 1 cup bean sprouts
- ½ bunch radishes
- ½ medium cucumber
- 1 handful spinach
- 1 small tin pineapple (small tin = 8 oz = 225g = ¼)
For the dressing
- 3 tbsp olive oil
- 1 tbsp maple syrup
- 1 tsp sriracha (or equivalent)
- ½ lime (juiced; lemon also works)
- ½ chili pepper (eg. jalapeño)
- 1 small handful peanuts
- Salt and pepper to taste
Instructions
- Press out some excess moisture of the tofu block, then cut it into small cubes (about one square centimeter). In a pan heat up some oil at a medium heat and in the tofu goes. Fry for about 15 minutes until golden brown. Multitasking challenge: make sure you stir every now and then (and add some salt) while you prep the rest of the salad. You can do it, bring it on!
- Next up: wash your veggies!
- Slice the radishes.
- Cut the cucumber lengthwise in half, remove the seeds with a small spoon and cube what’s left.
- Cut the pineapple into small chunks as well.
- Throw everything into a bowl along with the spinach and bean sprouts.
Now to the dressing
- Combine olive oil, honey, sriracha, lime juice, salt and pepper and toss it into the salad.
- Get the tofu cubes and place them in a separate bowl. Add them to each salad serving. (If you throw them right into the salad they’ll get mushy quickly).
- Also for garnish, cut the chili and roughly crush or chop the peanuts. Sprinkle them over the salad when serving.
- Enjoy!
NOTES
Nutrition
Vegan high protein meals FAQs
If you’re wondering how to get complete protein as a vegan, or what to eat for lunch beyond a high-protein salad, the answers you seek are here!
Vegan foods with the highest protein content include: tempeh, tofu, edamame, seitan, lentils and chickpeas.
Soy (which forms tofu, tempeh and edamame) is also a complete protein, containing all nine essential amino acids.
Eat meals that are high in vegan proteins and keep track of the protein content in each of your daily meals and snacks to ensure you reach your target protein intake for the day.
Many of the recipes in this compilation have upwards of 20g of protein per meal, so combining any of these for your three meals a day, plus protein rich snacks will get you to 100g of plant based protein!
Focus on incorporating soy products, beans and lentils into your daily meals, as these are all cheap and easy bases for many vegan meals.
If you need an extra protein boost, consider adding vegan protein powder or nutritional yeast to your meals (you can take inspiration from these vegetarian recipes with protein powder).
The cheapest way to get protein on a vegan or vegetarian diet is through lentils, beans and chickpeas, which are especially cheap when bought in bulk (check out these cheap vegetarian meals for more budget friendly veggie cooking!).
Oats and peanut butter are another cheap and simple way for boosting your protein intake.
I hope you enjoy testing out some of these high protein vegan meals, let me know if you have any questions in the comments!
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
This article has been medically reviewed by James LeBaigue MSc Learn More
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
Comments
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6 comments
Thank you for uploading all these great recipes. However there used to be one on here that I loved but can’t find anymore. It was a tempeh recipe with rice and broccoli. I forget all the ingredients for the sauce. Could you add it back on here? That one was my favorite.
Hi! Was it this one? https://hurrythefoodup.com/tempeh-broccoli-pan/
If not, then maybe this one: https://hurrythefoodup.com/best-tempeh-salad/
Hope that helps!
Great recipes and website with lots of nutritional info, Thanks!
Thank you Claire! Glad you find much valuable for yourself!
On the avocado hummus it says 15 grams of protein per serving but on the real recipe it only says 3 grams of protein per serving. One batch makes 6 servings so u have too eat almost all of it to get 15 grams.
Hi Emma, well-spotted! Thanks, that is indeed a mistake. It’s 3 grams per serving and 15 for the whole lot. We’ll get it changed!