---
title: 'Easy High Protein Vegan Meal Prep | Delicious & Budget Friendly'
source: 'https://youtube.com/watch?v=3KU5KdNqSyc'
video_id: '3KU5KdNqSyc'
date: 2026-06-28
duration_sec: 0
---

# Easy High Protein Vegan Meal Prep | Delicious & Budget Friendly

> Source: [Easy High Protein Vegan Meal Prep | Delicious & Budget Friendly](https://youtube.com/watch?v=3KU5KdNqSyc)

## Summary



## Transcript

welcome back to my kitchen for another
recipe video today I'm going to be
showing you how to make this High
Protein healthy and super easy meal prep
that'll make your week a whole lot
tastier and stress-free at the end I'll
go over the macros for each meal and the
whole day so stick around if you're
interested in that these meals are going
to give you about 120 g of protein per
day in 2,000 calories and as usual with
these videos I will be putting the
recipes and the instructions in the
description box down below most of the
ingredients I'm using for the video came
from Costco I find it the best place to
shop around here for bulk foods which is
perfect for meal preps I also think the
cost per item is the cheapest there and
I know a lot of Costco carry the same
thing so hopefully you can find all this
stuff in yours but if you can't or you
don't have a Costco near you you can
definitely find all of this stuff in
regular grocery stores as well all right
so now that the shopping is all out of
the way before we get cooking I just
want to talk really quickly about
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this video and I really do hope that you
check out their products so I've decided
to do this one as a 3-day meal prep and
not a 5-day meal prep because you'll
have to let me know in the comments down
below what you think but by the fourth
and the fifth day the food just isn't
tasting all that fresh and tasty to me
and I get bored of eating the same thing
for 5 days straight but if you'd prefer
me to do 5day meal preps let me know in
the comment section down below all right
let's get cooking first we are going to
make the tofu egg for these breakfast
sandwiches but to do that we need to
make a marinade in a container add 1
teaspoon of onion powder 1 half a
teaspoon of turmeric a half a teaspoon
of garlic powder 1 half a teaspoon of
smoked Pappa one heaping tablespoon of
nutritional yeast 2 teaspoons of maple
syrup a/ a teaspoon of salt a pinch of
black pepper and then 5 tablespoons of
water and then give that a good mix next
I'm going to cut this tofu block into
thirds and then what I like to do just
to sort of help the marinade and all the
flavorings to get in there a little
better is just to score it on each side
just do kind of like a cross pattern I
find this helps so much and then put
those into a container along with the
marinade and I sort of like to layer it
a little bit so that the marinade gets
on everything so a bit of tofu bit of
marinade bit of tofu bit of marinade so
ideally you want this to marinade for at
least a few hours if if not overnight
and that's actually what I've gone ahead
and done is I made this exact thing
yesterday and then I fired it into the
fridge so that it would be nice and
marinated for today so just going to
take these out and then put them onto a
baking tray and then into a preheated
oven at 350° so that's going to take
about 30 to 45 minutes and just to keep
this video like nice and simple I'm
going to finish up the breakfast
sandwich or at least get everything
ready to finish it up so I'm going to
start by slicing this tomato
and then a few slices of red onion yeah
I thought you were going to do like
slivers well that's what I tried but
this knife went nuts the knife had like
a freaking plan of its own how did it
have a mind of its own cuz it's a bread
knife and then I'm also going to get
these everything Bagels out of the
fridge and get these ready so there's a
bit of a story behind these because we
don't usually buy Bagels from Costco and
we didn't realize that you get two bags
for $8 so we saw eight bucks and we were
like that seems like a reasonable price
for six bagels and grabbed them when up
to the cash register and then they were
like where's your other bag of bagels
and I was like what I didn't we didn't
get to and then they're like no you got
to go get another one because you're
paying for two no matter what so I went
running across the store and I actually
grabbed like the cinnamon raisin ones as
well they're pretty good value for the
dollar especially when you get two bags
for eight bucks and the ingredients are
not all that bad either anyways I'm
going to pretty much put all this aside
there was one other thing oh yeah two
other things and then just some ketchup
and some V life cheese slices we didn't
get these at Costco I have to admit I
got these at another store it' be nice
if our Costco sold these but yeah that's
pretty much the breakfast sandwich ready
so I'm going to put all this stuff aside
and then move on to lunch so this meal
is going to be like a high protein dump
and bake veggie casserole so this is
actually a pretty cool recipe and even
if you don't use it for this meal prep I
bet you will enjoy this you could just
like make it for dinner for your family
or just to have for a few days or
whatever and of course you could have
this yeah like I said for dinner or for
lunch but I'm going to be making it here
for lunch so the first thing I'm going
to put in there is 3/4 of a cup of
quinoa 1 and 1/2 cups of TVP or textured
vegetable protein and then I'm going to
chop up four large mushrooms and add
these one bell pepper so I'm just going
to use half a red pepper and half of a
yellow pepper just to add some color to
this meal half of a medium onion chopped
then about 3 cups of frozen broccoli 1
cup of canned chickpeas and then this is
where some of the flavor is going to
come from is this lentil soup so I'm
going to add two cans of this organic
lentil and vegetable soup and needs a
little bit more liquid just for the
quinoa and the TVP so I'm going to add a
cup of water and into that I'm going to
mix up some garlic powder and some onion
powder and a bit of black pepper and
then just give the top few layers a
little bit of a mix to mix up those
flavors and then just pop that into the
oven preheat it at the same temperature
350° and this is going to take 45
minutes so for dinner I'm just going to
make a really simple lentil pasta with
tomato sauce and veggies and Costco
actually has this really awesome red
lentil pasta and it's by company called
Felicia and the only ingredient is red
lentil flour so it's nice and high in
protein it's really easy to eat so I'm
actually just going to measure out a bit
of this uh I did some calculations and
we need
4.2 cups of this bye
Felicia so I'm just going to put that in
the boiling water and while that's
cooking I'm going to sauté some of these
fire roasted vegetables if you guys have
never had these at Costco and you see
them in the freezer section definitely
get them because they are amazing so I'm
going to be doing two cups of this this
is going to boil over in a second here
hold on turn that down
ah a steam burn wouldn't be a meal prep
video if I didn't like burn some part of
my body so don't overcook that pasta it
only takes about 8 minutes so once
that's cooked strain that so we've got a
couple different choices for tomato
sauce at our local Costco we've got this
one here which is like an organic tomato
basil pasta sauce and then there is this
as well Rayos and this stuff is so tasty
however it is double the calories of
this one and it is also got 7 G of fat
in one half a cup versus one gram of fat
in this one so this meal is really
really low in fat already so you know
you definitely want some fat in your
meal so it wouldn't be terrible using
the raos but what I'm going to do is
something a little bit sneaky is I'm
going to add some of this and then I'm
also going to add some hemp seeds to
bump up the fat but it's also going to
bump up the protein and the fat is going
to be Omega 3 fatty acids amongst some
other fat as well versus this which I
think the fat is probably just coming
from olive oil three cups of the tomato
sauce okay it's pretty much the whole
jar almost it's like just a little bit
less than the whole
[Music]
jar all right so I think the casserole
is all done it looks incredible so I'm
just going to let everything cool down
and then I'm going to put everything
into the containers and build these
meals all right so everything is all
finished and portioned out so I did add
a couple extra things as you can see I
added a banana to the breakfast cuz I
figured you need more than just like a
breakfast sandwich for breakfast and
then to the casserole I added some
guacamole which is this like pre-made
guacamole that you can get at Costco
it's so tasty but of course you can make
your own or add something else and then
I also added some salsa as well I think
it's going to go really good with this
and then just some green onion on top of
that high protein lentil pasta dinner so
let's check out the Mac for each one of
these meals and then the day in total so
breakfast is going to give us 682
calories 33 g of protein 105 G of carbs
and 19 G of fat and that works out to
17% protein 59% carbs and 24% fat for
lunch it's 630 calories 47 g of protein
93 G of carbs and 9 G of fat and that
works out to 29% protein 58% carbs and
133% fat and dinner's going to give us
660 calories 57 7 g of protein 101 G of
carbohydrates and 15 G of fat and that
works out to 26% protein 53% carbs and
21% fat so the macros for the whole day
1972 calories 122 g of protein 300 G of
carbs and 43 G of fat and that works out
to 24% protein 57% carbs and 19% fat all
right so I guess that is it for this
video I hope you enjoyed this meal prep
and I hope it makes your life a little
bit easier I appreciate it if you hit
the like button for me videos do take a
bit of effort to put together because I
always test the recipes and then as you
saw I put all the macros and everything
in there and adjust the recipes to make
sure that they are really good for you
and also have like good macros for
anyone that is counting and uh anyways
let me know what you thought in the
comments down below subscribe so that
you can see more from me and I will see
you soon with another video bye-bye if
you want to make your healthy meals
taste even better check out my latest
recipe ebook easy vegan dressings and
sauces there's 35 amazing oil-free
recipes in there that are sure to
transform any meal there's a link in the
description box down below