Vegan Mediterranean Meal Prep (High Protein)
This high protein Mediterranean meal prep is loaded with flavor, packed with protein and is perfect for a grab and go lunch. It is light and refreshing and topped with a delicious vegan tzatziki made from tofu! With a whopping 45g of plant protein this is sure to be one of your new favorite vegan meal prep recipes!
Other high protein recipes you’ll love:
Lemony Couscous and Balsamic Tofu Meal Prep
Red Thai Coconut Salad Jars (37g Protein)
Why you’ll love this Mediterranean Meal Prep
- It is packed with 45g of plant based protein!
- It is light and refreshing and perfect for lunch or dinner!
- It’s topped with a high protein vegan tzatziki made with tofu!
- You can store it in the fridge for up to 5 days!
- The Greek tofu is marinated to perfection!
How to make your Mediterranean Meal Prep
First start by making the tofu. To make the marinade add all the ingredients into a Tupperware and shake to combine then add in your cubed and pressed tofu and shake again. Let the tofu marinate for at least 10 minutes then pan fry until crispy.
Next make the couscous by pouring it into a bowl with boiling water and salt and cover with a lid. Let the couscous sit for 5-10 minutes then fluff it with a fork and let it cool. Chop up your veggies and add them to the cooled couscous. Mix to combine.
Next make the vegan tzatziki. Add all of the ingredients except for the cucumber into a blender and blend until completely smooth. Then shred up the cucumber and mix it in with a spoon.
Assemble your meal prep containers. With the couscous mixture, seared tofu and tzatziki. Add in some shredded lettuce as well but make sure to keep it away from the tzatziki so it doesn’t wilt the lettuce.
Some tips from Steph
Use whole wheat couscous. This is an easy way to sneak in some extra fiber and nutrients and it tastes the exact same!
Make it soy free! You can make this recipe soy free by swapping the marinated tofu with chickpeas, another bean or legume, or with a high protein pasta! You can make the tzatziki with hemp seeds and cashews instead of silken tofu.
Make it gluten free! You can make this recipe gluten free by subbing the couscous for quinoa!
Storing your Mediterranean lunch meal prep. You can store your meal prep in the fridge for 5 days! It tastes just as good on the 5th day! Just be sure to store the lettuce on the opposite side of the tzatziki so it doesn’t wilt.
Other high protein recipes you’ll love
Lemony Couscous and Balsamic Tofu Meal Prep
Red Thai Coconut Salad Jars (37g Protein)
High Protein Apple Pie Overnight Oats
High Protein Watermelon Ice Cream
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Vegan Mediterranean Meal Prep (High Protein)
Ingredients
For the Tofu
- 600 g Extra Firm Pressed Tofu
- 1 tbsp Olive Oil
- Juice of 1 Lemon
- 1½ tbsp Apple Cider Vinegar
- 1½ tbsp Nutritional Yeast
- 1½ tsp Onion Powder
- ¾ tsp Garlic Powder
- ⅓ tsp Dried Dill
- ¾ tsp Oregano
- ½ tsp Salt
For the Couscous
- 1 cup Whole Wheat Uncooked Couscous
- 1 cup Halved Cherry Tomatoes
- ½ Large Cucumber
- ⅓ cup Kalamata Olives
- ½ cup Fresh Chopped Dill
- ¼ Diced Red Onion
For the Tzatziki
- 250 g Silken Tofu
- ½ Cucumber grated
- 1 clove Garlic
- 1½ tbsp Lemon Juice
- 1½ tbsp Apple Cider Vinegar
- 2 tsp Dried Dill
- 1 tsp Onion Powder
- ½ tsp Salt
- ¼ tsp Pepper
Other Ingredients
- 3 cups Shredded Lettuce
- Lemon Wedges for garnish
Instructions
- First make the marinade for the tofu in a container. Shake to combine then add in your cubed and pressed tofu. Let sit for 10 minutes then pan fry until golden.
- Make the couscous by adding 1 cup of uncooked couscous to a bowl with 1.5 cups boiling water and a pinch of salt. Cover with a lid and let sit for 10 minutes then fluff with a fork.
- Let your couscous cool and in the meantime prepare your veggies. Mix your veggies in with the couscous.
- Make the tzatziki by blending together all of the ingredients then mix in your grated cucumber.
- Divide your ingredients into 3 meal prep containers along with some shredded lettuce. Make sure to separate the tzatziki and lettuce so it does not wilt.
- Top with a lemon wedge and store in the fridge for up to 5 days.