---
title: 'High Protein Vegan MEAL PREP | Quick, Easy & Soy Free'
source: 'https://youtube.com/watch?v=jiW4w3-7jf0'
video_id: 'jiW4w3-7jf0'
date: 2026-07-01
duration_sec: 495
---

# High Protein Vegan MEAL PREP | Quick, Easy & Soy Free

> Source: [High Protein Vegan MEAL PREP | Quick, Easy & Soy Free](https://youtube.com/watch?v=jiW4w3-7jf0)

## Summary

This video demonstrates a quick 30-minute high-protein vegan meal prep featuring a red lentil and chickpea curry with quinoa and sautéed veggies. The creator provides step-by-step instructions, a full macronutrient breakdown, and tips for storage and reheating.

### Key Points

- **High-Protein Meal Prep Overview** [00:00] — Quick (30 min) vegan meal prep: red lentil & chickpea curry with quinoa and sautéed veggies. Yields 5 large meals (~40g protein each) or 7 smaller meals (~33g protein each).
- **Meal Characteristics** [00:26] — Delicious, nutritious, keeps well in fridge/freezer, easily reheated. Macronutrient ratios discussed at end.
- **Channel Greeting & Recipe Ebook** [00:41] — Creator welcomes new subscribers and promotes 'Easy Vegan Comfort Meals' recipe ebook (link in description).
- **Starting the Curry Base** [01:21] — Sauté one medium chopped onion and 3 cloves garlic for ~5 mins with water or oil. Add 4 tbsp curry powder, sauté 3-5 mins to enhance flavor.
- **Curry Liquid & Legumes** [01:48] — Add: large can crushed tomatoes, 2 cups water, 1 can coconut milk (full-fat recommended, but light works). Add 2 cups rinsed red lentils and 1 can strained/rinsed chickpeas.
- **Preparing Quinoa** [02:27] — Rinse 2 cups quinoa with a whisk to remove saponins (bitterness). Cook in 3.5 cups vegetable broth or water. Creator's method: boil, simmer 15 mins lid-off, then lid-on off-heat for 5 mins for fluffiness.
- **Sautéing Veggies** [03:00] — Chop 2 bell peppers (different colors), 1 medium onion, 2 cups broccoli (fresh or thawed frozen). Sauté with 2 tsp garlic powder, 2 tsp onion powder, ~1 tsp cumin (complements curry powder).
- **Finishing the Curry & Salt Tip** [04:12] — After 20 mins simmer, add 1/2 cup frozen peas (just mix). Add salt only at the end (about 2 tsp) to avoid losing flavor during cooking.
- **Portioning into Containers** [05:09] — Use 32 oz (1120 ml) containers. Per serving: just over 1 cup quinoa, ~1 cup mixed veggies, ~1.5 cups curry. Top with green onion. Tip: transfer to glass/ceramic before microwaving (avoid plastic).
- **Macronutrient Breakdown (5 servings)** [05:49] — Per serving: 857 calories; 38g protein; 134g carbs; 21g fat. Creator notes high carb is normal for whole plant foods.
- **Macronutrient Breakdown (7 servings)** [07:17] — Per serving: 112 calories? Sponsor note: likely 512. Actual per creator: 27g protein; 95g carbs; 15.6g fat. Micronutrient breakdown shown.

### Conclusion

This high-protein vegan meal prep is quick, nutritious, and versatile. It offers clear macros for different portion sizes, making it suitable for various dietary needs.

## Transcript

hey everyone welcome back to my kitchen
for another recipe video so today I'm
excited to share with you this high
protein meal prep that you should be
able to make in about 30 minutes so it
is a red lentil and chickpea curry with
quinoa and sauteed veggies on the side
it will make you five large meals with
close to 40 grams of protein each which
is a perfect size meal for me however if
you aren't such a big eater you could
definitely get seven meals out of this
with around 33 grams of protein each
this meal is so delicious and very
nutritious it keeps well in the fridge
or the freezer and can be easily
reheated I am going to go over the
entire macronutrient ratio at the end
and all the nutrients that you get in
one serving so stick around for that if
you're interested before we start I just
wanted to say hello to all the new
subscribers that we have to this channel
we've got a whole bunch more this month
than usual so I just want to say thank
you and hello and if you enjoy my
cooking and you want to support the
channel I have a new recipe ebook that I
put out not too long ago called easy
vegan Comfort meals and there'll be a
link to that in the description box down
below or pinned to the top comment so
definitely check that out if you're
interested if you want me to do some
more meal prep videos or you have some
suggestions on how I can improve this
one or other meals that you want to see
definitely let me know in the comments
down below because I always love hearing
your suggestions it just helps me to get
better so anyways let's get started with
this one we're going to start with the
curry because that's what takes the
longest to cook and then while that's
cooking we'll do some other things
so you want to start by chopping one
medium sized onion and about three
cloves of garlic add to a pan with a
touch of water or oil if you want and
saute this for about five minutes then
add four tablespoons of curry powder
saute this for another three to five
minutes sauteing it with the curry
powder will help to bring out the
flavors but you don't have to do this if
you're time pressed then add a large can
of crushed tomatoes
two cups of water
one can of coconut milk full fat for the
full flavor if you want but if you
wanted to keep the fat down you could
always use light coconut milk however
there really is only about 20 grams of
fat in each serving so there's not a ton
then you want to add two cups of red
lentils I like to rinse my red lentils a
few times just until the water runs
clear and it isn't bubbly anymore then
add one can of strained and rinsed
chickpeas bring all this to a boil and
then turn it down to a simmer and cook
for about 20 minutes next rinse two cups
of quinoa I like to use a whisk while
I'm doing this and kind of agitate it it
helps to get rid of the saponins on the
outside of the quinoa which tend to make
it a bit bitter and harder to digest add
this to a pot with three and a half cups
of either vegetable broth or water
so how I like to cook the quinoa is to
cook it for about 15 minutes with the
lid off so I get it to a boil and then
turn it down to a simmer let it cook and
then after that 15 minutes once the
liquid has been mostly absorbed I put a
lid on it and then just kind of let that
chill with the heat off for about five
minutes and I find that makes like the
nicest fluffiest quinoa so while that
stuff's cooking it's time to saute the
veggies so I'm just going to quickly
chop up these two bell peppers
this one sounds like it's got like a
prize or something in it what the heck I
wonder what that is I like to use two
different colors just so that it looks
nice but use whatever you have let's see
what's in here
oh my gosh it's a little baby red pepper
or kind of green and red bell pepper
[Music]
and then I'm also going to chop up this
medium sized onion to saute with this
stuff so obviously you could saute any
veggies you like here you know like
mushrooms would be good as well really
whatever you want and then two cups or
so of broccoli so this is actually
previously frozen broccoli it's just
kind of been thawing in the fridge but
you could use fresh if you want as well
of course that would work and then just
for some flavor two teaspoons of garlic
powder two teaspoons of onion powder and
around one teaspoon of cumin human is a
nice spice to add to this because it's
one of the flavors that's in curry
powder so it kind of will bring it all
together and you know but not have it
taste exactly the same as everything
else so everything should finish at
around the same time oh my God it's
happening everybody stay calm so once
the curry has been simmering for about
20 minutes or so I'm gonna add a half a
cup of frozen green peas to it so you
don't really have to cook these or
anything just gonna add them mix them in
and we haven't added any salt to this
yet so you probably want to add some I
mean if you don't like any added salt in
your cooking you're fine but uh I am
going to add about two teaspoons of salt
to this so quick tip you'll notice that
I didn't add salt until the very end of
cooking it and that's because if you add
it in the beginning it often gets kind
of lost in everything and you don't
notice it quite as much and you don't
want to be adding more salt than you
need to alright so everything's done
cooking and I've been letting it cool
for a little while on the counter and
now it is just ready to go into
containers so these are 32
ounce or 1120 milliliter containers and
it seems to be like the perfect size so
you just want to lay these out and if
you are using plastic containers like
these then you definitely want to try
and transfer it to something either
glass or like a ceramic bowl or
something if you are going to like
reheat it in the microwave because you
do not want to be microwaving in plastic
so for five servings you want to put
just over a cup of quinoa in each
container
about a cup of the mixed veg and then
about a cup and a half of the curry and
then if there's anything left over
obviously just distribute it evenly and
I like to finish it with a little bit of
green onion as well of course you could
add cilantro or some chopped up spinach
or whatever you want but just some green
onion on there is going to be perfect
all right so there it is you've got five
delicious meals for the next five days
good for lunch or dinner whatever you
want so let's jump over to chronometer
and check out the full macros and micros
so here's the entire recipe if you guys
are curious but what's more important is
per serving so if you break it up into
five equal servings this is what we're
looking at 857 calories so it's a pretty
big meal
and the macros are 16 protein 63 carbs
22 fat
so that is pretty standard for me
whenever I check my macros so that'll
give us 38 grams of protein
134 grams of carbs and I know some of
you are probably looking at that being
like Oh my gosh that's I but that is
just the reality of whole plant foods I
eat a whole bunch of carbs sometimes
three four five hundred grams in a day
and I managed to stay lean all year
round it's definitely not the carbs
coming from Whole plant foods like
lentils or chickpeas that is making
people overweight or unhealthy and then
21 grams of fat I think this is a pretty
good meal
and then as we go down we can see the
micronutrient breakdown and you can see
that it is a very nutritious meal I'm
not going to go over all of this you
guys can look at it and check it out
yourself but uh yeah I think this is
definitely a pretty decent lunch or
dinner and then just for anyone that's
curious and if you have a smaller
appetite and you're going to be breaking
this up into seven different meals this
is what you're going to be looking at so
612 calories 27 grams of protein 95
grams of carbs and then 15.6 grams of
fat and then again here are the
micronutrients
all right so this smells so good I'm
definitely gonna eat one right now so
let me get into it and I'll let you guys
know how it is
a little Curry a little quinoa
wow it is absolutely perfect man I
really think you all are gonna like this
one so if you do end up making this
definitely tag me on Instagram
nutrition you know you love seeing your
meals that have been inspired by my
cooking also let me know your thoughts
of this meal in the comments section
down below do you want me to do another
meal prep suggestions for that one
subscribe so you can see more and I will
see you soon in another video thanks for
watching foreign