3-Day Vegetarian High Protein Meal Prep

Alright peeps, this meal prep took me in total 75 minutes. The result was breakfast, lunch, dinner and a snack for 3 days – in numbers; 101g protein in 2420 kcal per day. I added a protein shake on top clocking in at ~130g protein per day.

The finished vegetarian High Protein Meal Prep — The finished High Protein Meal Prep

3-day Ingredients that went into the high protein dishes — Ingredients that went into the dishes

Uncooked potatoes :( — Uncooked potatoes 🙁

Turkish Lentil Salad with baked potaotes - done — Turkish Lentil Salad with baked potaotes – done

High Protein Baked Oats - done — Baked Oats – done

High Protein Broc Stir-Fry assembled — Broc Stir-Fry assembled

That’s a very respectable amount of protein for vegetarian dishes 🙂‍↕️. On my 160 pounds that’s 0.8g protein per pound.

Apparently that’s the ideal amount of protein intake per day if you work out. FYI: we created a Protein Calculator to figure out your protein needs.

Meal Prep Stats

This meal prep make 3 servings of breakfast, lunch, dinner and snacks. The stats of each recipe you see below. It’s a one person prep! If you want to prep for more, you need to dial up the serving amounts 🙂

Recipe	Calories per Serving	Protein per Serving
Blueberry Cheesecake Overnight Oats	591 kcal	25 g
Vegan Lentil and Potato Salad	617 kcal	23 g
Broccoli Stir Fry with Rice	611 kcal	28 g
Berry Lemon Baked Oats	601 kcal	25 g
Total	2420 kcal	101 g

For Whom This High-Protein Meal-Prep Plan Works

This meal prep is interesting for dude on a vegetarian diet who needs high protein recipes to support their fitness regime. Chances are no tweaks at all are necessary then.

With a protein shake and a small snack, you easily reach 2700kcal+ & 130g protein+, which should be sufficient for most sportive people.

I’m practicing BJJ for 2-3 sessions per week + do about 1-2 sessions of weight lifting and/or bodyweight workouts. With ~2700kcal I pretty much hold my weight, which I’m very happy about.

If you’re not 100% sure what your calorie needs are, make sure to track your needs for a while using an app like myfitnesspal or similar.

Meal Prep Music

How to make those 75 minutes of veggie meal prep fun? By listening to the new album from Machine Head! My favorite songs: Unbound and Bonescraper. Tuuuneess!! The rest is ok, but not awesome (yet) if I’m being honest.

But if you’re anything like me, then you can listen to just a handful of songs on repeat for a day straight 😀

All 3 Recipes incl. Shopping List

You can change serving sizes and print the whole vegetarian high protein meal prep thing incl. grocery list by using the buttons below. Hit the “my collections” button, if you want to save this meal prep in your collection.

Meal Prep Intel

One stovetop recipe, one oven recipe, a salad, and a breakfast in a jar — maximum kitchen efficiency. No waiting around because one dish is hogging the stove before you can start another.

Just a few things:

Start with the Baked Oats recipe. Chuck the potatoes along with the bake into the oven.
If you don’t use canned lentils, get the dry lentils and the rice cooking now.

Good luck!