How can vegans get 150g of protein a day?

By splitting protein across 4–5 meals and using ingredients like lentils, tempeh, tofu, beans, quinoa, and vegan protein powders. With smart planning and prep, hitting 150g daily is absolutely achievable.

How to get 30g protein per meal vegan?

Start with a solid plant protein like tempeh or lentils, pair it with a grain (quinoa, farro), add veggies, and boost with tahini, seeds, or legumes. Even a simple bowl can reach 30g with a few strategic add-ins.

How to get 40g protein a day vegan?

You only need two solid meals to do it. Try a hearty lentil grain bowl for lunch and tofu or tempeh for dinner. Add nuts or hummus-based snacks to close the gap, and you’re there.

What are high-protein vegan meals?

Meals built with legumes (like chickpeas or black beans), soy (tofu, tempeh), seitan, or protein-rich grains. Add-ons like tahini, hemp seeds, and edamame push the numbers up while keeping the meal whole-food and satisfying.

High-Protein Vegan Meal Prep: Easy Meals That Actually Fill You Up

Print Recipe

This High-Protein Vegan Bowl is the perfect make-ahead lunch or dinner. With lentils, quinoa, roasted sweet potato, and a creamy tahini drizzle, each serving delivers over 30 grams of satisfying plant-based protein.

Author: Hana Martin
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: 1 bowl 1x
Category: Lunch, Dinner
Method: Meal Prep, No-Bake
Cuisine: Vegan, Plant-Based

Ingredients

Scale

1/2 cup cooked lentils
3/4 cup cooked quinoa
1 cup roasted sweet potatoes, diced
1/2 cup steamed broccoli
2 tablespoons tahini sauce
1 tablespoon hemp seeds
Salt and pepper to taste
Fresh lemon juice (optional)

Instructions

1. In a large bowl, layer cooked quinoa as the base.

2. Top with cooked lentils and roasted sweet potatoes.

3. Add steamed broccoli and season with salt and pepper.

4. Drizzle with tahini sauce and a squeeze of lemon juice.

5. Sprinkle with hemp seeds for extra protein.

6. Serve immediately or store in an airtight container for up to 3 days.

Notes

Substitute tahini with hummus or nut butter dressing if preferred.
Batch cook ingredients to prepare 3–4 bowls at once.
Add avocado or pumpkin seeds for even more healthy fats and protein.
Great for lunchboxes or weeknight dinners.

Nutrition

Serving Size: 1 bowl
Calories: 460
Sugar: 4g
Sodium: 180mg
Fat: 18g
Saturated Fat: 2g
Unsaturated Fat: 16g
Trans Fat: 0g
Carbohydrates: 48g
Fiber: 12g
Protein: 32g
Cholesterol: 0mg

Keywords: high-protein vegan bowl, vegan meal prep, lentil quinoa bowl, vegan lunch, plant-based protein meal

Find it online: https://www.hanaeats.com/high-protein-vegan-meal-prep/