Incorporating Plant-Based Proteins in Meal Prep

Now is a perfect time to start incorporating plant-based proteins in meal prep. There are a few reasons to adjust your eating habits and eating a little less meat and upping your protein can be a very healthy change. It also tends to be more affordable, especially when you buy in bulk. Consider a vegetarian meal or even just swap out the meat in your favorite recipes for some of these high-protein, plant alternatives.

Plant-Based Protein in Meal Prep

There’s a wide variety of plant-based proteins available, offering flexibility in flavor, texture, and nutritional profile. Not only that but you can also find them in various forms from fresh, dried, or pre-flavored, whole or mashed. There is a lot to test but we recommend starting here:

1. Legumes – Lentils, chickpeas, black beans, and kidney beans are high in protein, fiber, and essential minerals.
   
2. Tofu & Tempeh – Made from soybeans, tofu is soft and versatile, while tempeh has a nutty flavor and firmer texture with higher protein content.
   
3. Seitan – Also known as wheat meat, seitan is high in protein and has a chewy texture that mimics meat well.
   
4. Quinoa & Whole Grains – Quinoa, farro, and barley provide moderate protein and are great as bases for bowls and salads.
   
5. Edamame – Young soybeans are a protein-rich snack or side dish with minimal prep.
   
6. Nuts & Seeds – Almonds, peanuts, chia seeds, hemp seeds, and sunflower seeds are good protein sources with healthy fats.

How to Prepare Plant-Based Proteins

Meal prepping with plant-based proteins can be quick and efficient with the right strategy:

• Batch Cook Legumes: Cook large quantities of lentils or beans in a pressure cooker or slow cooker. Store in portioned containers for easy use in salads, wraps, or soups.
  
• Marinate and Bake Tofu/Tempeh: Press tofu to remove moisture, then marinate and bake or air-fry until crispy. Tempeh can be steamed first to reduce bitterness, then seasoned and cooked. Remember tofu/tempeh absorbs the flavor of what it’s marinated in or cooked in so season appropriately and consider experimenting.
  
• Cook Grains in Bulk: Prepare quinoa, rice, or farro at the start of the week and refrigerate for easy mixing into bowls, stir-fries, or breakfast dishes. We use a little rice cooker now and it’s very nice to set it and forget it until it’s ready.
  
• Prep Snack Packs: Portion out nuts, roasted chickpeas, or edamame into snack-sized containers for grab-and-go protein boosts.

Cost-Effectiveness of Plant-Based Protein

Plant-based proteins can be significantly more affordable than animal proteins, especially when purchased in bulk:

• Dry lentils and beans are incredibly cheap per serving and expand when cooked. Dried beans can take a while to rehydrate and cook through but it’s one of the most affordable foods that takes up very little space and packs a lot of calories. A bag of beans can last you a long time.
  
• Tofu and tempeh, while slightly more processed, remain less expensive per gram of protein than chicken or beef. Tofu also has a similar shelf life to protein so treat it similarly.
  
• Grains and seeds have long shelf lives and are budget-friendly when purchased in large quantities. These are just great to have on hand. 

Comparative Nutrition: Plant vs. Animal Protein

Let’s break it down:

Nutrient	Plant-Based Protein	Animal-Based Protein
Protein Quality	Most plant proteins are incomplete (except soy, quinoa)	Complete proteins (all 9 amino acids)
Fiber	High (aids digestion, satiety)	Zero fiber
Fat Content	Low in saturated fats, rich in healthy fats	Higher in saturated fats
Micronutrients	Rich in antioxidants, phytonutrients, folate	High in B12, iron (more bioavailable)
Cholesterol	None	Often high
Environmental Impact	Lower carbon footprint, more sustainable	Higher emissions, land and water use

You may need to mix and match your plant-based protein meal prep for the full nutritional value. Rice and beans together are a great combination in terms of flavor and complementary nutrients. A diet with a variety of plants is ideal for balancing your body and keeping your gut healthy.

Try this recipe to get started