Go Back
–+ servings
meal in a container

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!
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 10 minutes
Course Lunch
Cuisine American
Servings 3 servings
Calories 637 kcal

Ingredients
  

For the Tofu

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.

Nutrition

Serving: 1portionCalories: 637kcalCarbohydrates: 57gProtein: 44.5gFat: 26gSaturated Fat: 3.2gPolyunsaturated Fat: 1.4gMonounsaturated Fat: 3.4gSodium: 538mgPotassium: 705mgFiber: 7.9gSugar: 9.6gVitamin A: 5.9IUVitamin C: 10.3mgCalcium: 197mgIron: 6.5mg
Keyword greek tofu, high protein meal prep, high protein vegan recipes, mediterranean buddha bowl, vegan meal prep
Tried this recipe?Let us know how it was!