Yes, You Can Hit Your Numbers on Plants
The first thing people ask when they hear “vegan/ vegetarian meal prep” is where’s the protein coming from.
Fair question.
Whether you’re building muscle, losing fat, or just trying to feel strong through your training week, protein is the macro you can’t fake your way around.
Here’s the good news: plant-based ingredients pack more protein than most people realize and when you build a meal with the right combinations, you can absolutely hit 30, 40, even 50 grams of protein in a single bowl. No meat required. It just takes a bit of planning, which is exactly what we do for you every week.
THE PLANT PROTEIN LINEUP
Tempeh
~19g protein per 100g A fermented soybean cake with a firm bite and a nutty flavor. Tempeh is the highest-protein-per-gram whole plant food we cook with. It’s a complete protein (all nine essential amino acids), the fermentation makes it easier to digest, and it holds up beautifully to grilling, pan-searing, and marinades. One 150g portion delivers ~28g of protein roughly the same as a chicken breast.
Tofu
~10–15g protein per 100g The workhorse. Firm and extra-firm tofu land at 12–15g per 100g; silken sits closer to 5–7g. Also a complete protein, endlessly versatile, and it takes on whatever flavors you cook it with. A 200g serving of firm tofu gives you 24–30g of protein.
Edamame
~11g protein per 100g (shelled, cooked) Young soybeans sweet, snackable, and a complete protein. One cup (~155g) of shelled edamame is around 17g of protein, plus a solid dose of fiber and iron. Great as a side, tossed through grain bowls, or blended into hummus.
Beans & Lentils
~8–10g protein per 100g (cooked) Black beans, kidney beans, chickpeas, and lentils all sit in a similar range: 8–10g per 100g cooked. A generous 200g serving is ~18g of protein, plus fiber, iron, folate, and slow-release carbs that keep energy steady. Not a complete protein on their own, but pair them with grains (rice, quinoa, oats) and the amino acid profile evens out.
Nutritional Yeast
~8g protein per 2 tbsp (~16g) Nooch is a cheat code. Deactivated yeast flakes with a savory, cheesy flavor and roughly 50g of protein per 100g. You won’t eat it by the cup but 2 tablespoons stirred into pasta, sprinkled over roasted veg, or blitzed into sauces adds ~8g of protein and, in fortified versions, a full daily dose of vitamin B12.
Eggs (for vegetarians)
~6g per large egg The gold-standard complete protein: high bioavailability, packed with choline, and endlessly useful in the kitchen. Two eggs added to a bowl bumps its protein by ~12g. We include eggs in our vegetarian meal plans one of our menu favorites pairs tofu with a soft-boiled egg over a tamarind sauce.
Cheese (for vegetarians)
~11–25g per 100g, depending on type Cottage cheese lands at ~11g and Greek-style feta at ~14g per 100g both budget-friendly protein boosters that don’t overload calories. Harder cheeses like paneer (~18g), cheddar (~25g), and parmesan (~35g) are more calorie-dense great for flavor, use them as accents rather than the base.
HOW WE PLAN IT
A well-built plant-based meal hits three things:
1. A protein anchor. Every meal starts with a serving of tempeh, tofu, edamame, or beans as the base that alone is 15–30g of protein.
2. A protein-carrying carb. Rice with beans, quinoa with tempeh, oats with tofu scramble the pairing rounds out the amino acid profile and gives you sustained energy.
3. A protein accent. A tablespoon of nutritional yeast, a soft-boiled egg (vegetarian plan), or a sprinkle of feta or cottage cheese can add another 5–10g without adding much bulk or many calories.
Stack those three, and a single 500g meal easily lands at 30–40g of protein the sweet spot for muscle recovery after a hard training session.
THE BOTTOM LINE
You don’t need meat to build, recover, or perform. You need protein, planned properly. That’s the whole point of what we do every meal on our weekly menu is macro-calibrated so you know exactly what you’re eating, and the numbers actually stack up to your goals.
Eat better. Train stronger. Live consciously
The Green Athlete
