A Guide to High Protein Vegan Meal Prep | FoodByMaria


High Protein Vegan Meal Prep

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High Protein Vegan Meal Prep recipe for a colourful salad sitting in a big bowl on white countertop.


5 minutes


2 minutes



Breakfast, lunch, dinner, snacks - no problem! I have partnered with my friends at Patience Fruit & Co. to share four vegan meal prep recipes. Including this delicious sweet treat below, Hazelnut Chocolate Caramel Cups.

It’s time for high protein vegan meal prep!

And when it comes to meal prepping, people always ask me how I do it. That’s why I created this go-to vegan meal prep guide with all different quick vegan meals so you can do it too. Special shout-out to my partner, Patience Fruit & Co. for providing such bomb ingredients to help me put this guide together for you. 

Taking The First Step With High Protein Vegan Meal Prepping

To be more successful at cleansing, healthier eating habits, or whatever your intention might be with this is to meal prep, dedicate a few hours on a weekend or evening to make quick vegan meals so you have the healthy and nutritious food available. This will eliminate the likelihood of you grabbing something out of convenience that might not be the best choice.

Be kind to yourself and remember that each of you is wonderfully unique and our individual needs will vary, some of you might only want to follow this for a week or two, where others may follow for up to three months!

Eating while you’re happy is very beneficial and really heightens that happy-food experience. Some tips to help you move to a healthier you when eating are:

Eat slowly.

Don’t drink while eating.

Have water before (with your vitamins and digestive enzymes) then let your meal digest for 20 minutes after your meal then continue hydrating.

Go technology-free.

Eat across from the person you love and talk to them.

Be grateful for your food.

“This meal is helping keep me alive and healthy.”

Last but not least, LOVE!

After every meal close your eyes and place on right hand onto your belly and repeat; 

“I am loved, I am enough
and all the food is here to help
me if I choose wisely and
allow myself to love the
person I am and becoming.”

High Protein Vegan Meal Prep

Meal prep will help you achieve that healthy lifestyle you’ve always wanted! You will always have food in your fridge, you will feel better about your choices, and know you have the best options waiting for you in your fridge/lunch box when you get home or arrive at work!

Breakfast, lunch, dinner, and snacks – no problem! That’s right, I have partnered with my friends at Patience Fruit & Co. to create the perfect schedule of high protein vegan meal prep recipes to start your year off right. In this post, I share so many different vegan meal prep recipes that are quick, easy and healthy for you. Not to mention, I even made your grocery list for you! 

Patience Fruit & Co. Organic Vegan Cranberries laying on fluffy rug.


Power Ball Muffin Top

Not everyone has time in the morning to make things like my breakfast burrito recipe, and that’s okay. You can still have a healthy breakfast with this delicious power ball muffin top meal prep recipe. This is one of my fav quick vegan meals for breakfast. The best part about these power ball muffin tops is they are perfect as your grab and go breakfast OR can be your go-to afternoon snack. They’re packed with so much flavour and so good for you that you will be excited to meal prep these and definitely want to make double the batch. 

Power Ball Muffin Tops stacked on top of eachother on counter. A perfect quick vegan meal for breakfast
Recipe for Easy Vegan Power Ball Muffin Tops that are perfect for breakfast or high protein vegan meal prep


Build-Your-Own Buddha Bowl

Seeking a simple salad recipe, but sick of all the fuss around preparing the ingredients? Well lucky for you I have made the perfect Buddha Bowl that is so easily made that you will forget you are meal prepping. It is easy as opening your fridge, picking out your favourites, and assembling something tasty within minutes! I recommend always using organic whole foods like fresh fruit and vegetables (or at least when you can), and if you love lemon as much as I do then you might want to add just a drop or two to this salad! It adds a lot of pop! Totally optional!

Buddha Bowl sitting on a counter top with yummy sweet potatoes and veggies.
Recipe for Easy Vegan Build-Your-Own Buddha bowl that is perfect for easy vegan meal prep

Simple Wild Rice Salad

Gone are the days of store-bought salad dressing! With just a few simple ingredients and herbs that can be kept all year long, making your own salad dressing is just too easy. I usually start with a base of oil mixed with an acid, either vinegar or citrus. From there you can add in different herbs and spices that will really take your dressing to the next level. I’ve topped it with a zesty and refreshing dressing made with both fresh and dried ingredients that really give it a unique flavour. Filled with different textures and hearty nuts and fruit, this salad is not only nourishing but very filling.

Easy Vegan Simple Wild Rice Salad sitting on counter with serving spoons in the dish and deliciously ripe avocado. A perfect salad for high protein vegan meal prep.
Simple recipe for an easy vegan wild rice salad that is perfect for vegan meal prepping.


One-Pot Quick & Easy Plant-Based Baked Beans

The combination of cranberries and navy beans used in this recipe gives you a comforting meal loaded with protein. Plus, with the smoky flavour from the liquid smoke and smoked paprika, this recipe is sure to impress even your non-plant based friends and family with its full-bodied, delicious flavour. Adding a splash of cranberry juice to recipes like this one-pot baked beans recipe, or even sauces or dressings, can really help you get the nutrients and vitamins your body craves.

Vegan Baked Beans sitting in pot on countertop with serving spoon in the pot. This recipe is great for high protein vegan meal prep.
Recipe for Easy Plant Based Baked beans perfect for breakfast or vegan meal prep.

Vegan Meatballs with Cranberry Sauce 

They are an Italian staple, easy to make, and can do so much more than being a star in the classic spaghetti and meatball dishes we all know and love. It’s easy to make, has a yummy sweet but bitter sauce, and they’re meatless! Yes, meatless meatballs! And the cranberries in this vegan meatballs recipe really add a lot of flavour in the sauce that’s sweet, yet the perfect amount of tart as well. Overall this vegan meatballs recipe is easy, and perfect for meal prepping. The balls and sauce have a life of their own and the sauce or the meatballs can be used interchangeably in different recipes. Get creative!

Yummy cranberry vegan meatballs in a white bowl sitting on a cutting board with serving utensils.
Easy recipe for vegan meatballs with cranberry sauce. Perfect for lunch or dinner meal prep.

Vegan Cauliflower Walnut Lentil “Taco Meat” + Noodle Lettuce Wraps with Cherry Jalapeno Salsa 

This plant-based recipe is incredibly convenient for you to whip up, and you can personalize it and do a little DIY to make it your own. These vegan wraps can also be made ahead of time and easily stored in the fridge for when you are on-the-go. I love this plant-based recipe because it can easily be adapted to all seasons. In the winter, it makes for a light dinner, and you can swap out the topping with seasonal vegetables. or these lettuce wraps I used cherry juice in the salsa which adds a tartness to the sharpness of the jalapeños, the sweetness of the sugar, and sourness of the lime, you get the perfect mix of flavours. Often you’ll see lettuce wraps paired with vegan peanut sauces but this is a great alternative.

Bottle of Patience Fruit & Co. Cherry Juice sitting on countertop with lettuce wraps in the background.
Recipe for Vegan Cauliflower Walnut Lentil Taco Meat. Perfect for Vegan Meal Prep.


Hazelnut Chocolate Caramel Cups

It’s time to treat yourself! I really wanted to include a mix of flavours and textures to this super easy, mouth-watering recipe. You will love the mix of chocolate and peanut butter and the balance of sweet dried cranberries with crunchy hazelnuts. Next time you are on snack or dessert duty, these healthy tasty treats are a MUST try.

Yummy Hazelnut Caramel Chocolate Cups with a bite out of it sitting on white counter. A go-to quick vegan meal idea.
Recipe for Vegan Hazelnut Chocolate Caramel Cups. A sweet treat for vegan meal prepping!

Craving something sweet? Why not try my one bowl white + dark chocolate chip cranberry cookies.

More Tips For Vegan Meal Prep Success: 

Pre-Peel and Organize Veggies

A helpful tip as well is to pre-peel your veggies and snacks and store them in a jar with water. This will make them quicker and easier for you to grab and snack on. Buying clear jars and using masking tape to keep track of dates, etc. can also help you keep organized. I personally like Mason, Weck and other stackable jars. 

Drink Water Pre-Peel and Organize Veggies

First things first, make sure you’re drinking enough water while you’re eating. Even if you’re eating unhealthy food, it’s important to still drink water. Water helps with digestion and really aids in flushing out toxins and keeping your skin, organs and blood fresh and clean.

Grocery list for vegan meal prep shopping.

FAQ & Expert Tips:

How do I prepare for a week of vegan meals? What I do is find a couple recipes for each meal, then double the portions so I have enough to last me for a week or multiple days so I’m not spending all day in the kitchen cooking.

How to lose weight on a vegan diet meal plan? If you are eating a whole food plant-based diet, it’s important to incorporate whole, unprocessed forms of foods to help lose weight. Think fruits, veggies, whole grains, beans, nuts, and seeds. These are high in nutrients but low in calories.


How do vegans meal prep for a week? The same way that non-vegans do. Pick out some tasty recipes, make a grocery list, shop, and then cook!

What is the 7-day vegan challenge? Sign up and pledge to eat vegan for an entire 7-days to see how you feel and see just how easy it is to eat more plant-based.

How do I create a vegan diet plan? The easiest way to do this is by looking at vegan blogs (like mine) and cookbooks to pick out recipes for the week. By planning which recipes you’ll make each day, it’ll be less overwhelming to try and think about every ingredient you can or cannot eat.

How do you store vegan meal prep? Depending on the meal, I may group things into single serving containers and put them in the fridge for the week, other things I may freeze to take out later in the week, or put in one big container for the family to all access.

How long can meal prep last in the fridge? Totally depends. If you don’t include things like meat, then most things will last 5-7 days in the fridge. Some things will taste better when consumed fresh though.

Now you’re all set to start your meal prep! Which one of these recipes is your favourite for meal prep? Let me know in the comments section below.

Easy Vegan Meal Prep: Hazelnut Chocolate Caramel Cups

5 from 1 vote
Breakfast, lunch, dinner, snacks – no problem! I have partnered with my friends at Patience Fruit & Co. to share four vegan meal prep recipes. Including this delicious sweet treat below, Hazelnut Chocolate Caramel Cups.
Prep Time 5 minutes
Cook Time 2 minutes
Course Main Dishes, Salads and Greens, Sweet Treats, Breakfast & Bowls
Cuisine Vegan
Servings 9


Shop Ingredients on Jupiter


  • Prepare a cupcake tin with 9 liners
  • Melt chocolate in microwave or hot water bath
  • Stir peanut butter, hazelnut butter and maple syrup together until smooth
  • Spread 1 to 2 tablespoons of chocolate in the bottom of each cupcake liner
  • Dollop 1 to 2 teaspoons of the peanut butter mixture on top of the chocolate.
  • Top with a few dry cranberries
  • Cover each dollop of peanut butter with more chocolate (1 to 2 tbsp.) and smooth out the top
  • Refrigerate for 1 hour or until chocolate has hardened before enjoying
Review This Recipe Let us know how it was!
Doris Aydin

Superb! Everything is just soooo delicious! My go to place for meal ideas.

Maria Koutsogiannis

oooo, thank you so much hun!!!


Made the Wild Rice Salad for our meal prep this week and it was fantastic! Kept perfectly in the fridge for the week. Will definitely make it again <3

Maria Koutsogiannis

Thank you so much for the love Brooke!


Amazing and foolproof recipes. Thanks for sharing your talent!

Maria Koutsogiannis

Thank you so much for your love!


I made the wild rice dish and it was delicious. Every dish I have made of Maria’s have such a beautiful presentation and are delicious.

Maria Koutsogiannis

Thank you so much Jill!!! This makes me sooo happy!

Eli Clark

I’ve learned so much from Maria regarding health and wellness and why you should treat your body like a temple! It’s such a pleasure being able to work with her and enjoy many of her tasty recipes!

Maria Koutsogiannis

Thanks for the love, Eli! So glad this meal plan is helping you with your health and wellness journey! We have you to thank for all our amazing videos to inform these amazing people!


Love these recipes! Super helpful when learning how to cook plant based and getting lots of protein in. Thank you!

Maria Koutsogiannis

Thank you so much for your love, K! This means a lot to us and we are grateful you find them as helpful as we do!


Thank you! This is great!

Maria Koutsogiannis

So glad you find this helpful, Caitlin!

Marcy Mac

Great recipes for meal planning. The grocery list is so helpful!

Maria Koutsogiannis

The grocery list is so valuable! You can actually save the recipes and list onto your phone as they are PDF’s!

Lauren Marinigh

This post is so helpful! I want to eat more plant based but don’t really know where to start. Thanks for the tips and the yummy looking recipes. Can’t wait to try!

Maria Koutsogiannis

Yes, you’re so welcome! Thanks for the support Lauren!


This is so helpful! Thank you for sharing all these recipes and grocery list. Can’t wait to plan for this week!

Maria Koutsogiannis

You’re so welcome, thank you so much for the support! Please let me know what you think of the recipes.

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