Blog / Food
Vegan meal prep without soy or gluten
Cook twice a week and every lunch is already built. These four dishes are vegan, soy-free and gluten-free, they keep in the fridge, and each one puts real protein on the plate.
1. Lentil and bean chilli
Lentils and kidney beans with onion, garlic, tomatoes, cumin and smoked paprika. Serve it with rice or a baked potato. Two cups of chilli puts around twenty-five grams of protein on the plate.
2. Red lentil curry
Red lentils simmered with coconut milk, ginger, garlic and spinach. Use a curry paste or spices labelled gluten-free, because some contain wheat. Serve it over rice.
3. Quinoa and black bean bowls
Quinoa, black beans, roasted peppers, sweetcorn and a squeeze of lime. Add a handful of pumpkin seeds on top for crunch and a few extra grams of protein.
4. Chickpea salad
Chickpeas, cucumber, tomato, red onion, parsley, olive oil and lemon. It needs no reheating, which makes it the easy lunch for days out.
Build the plate
Use the plant-based plate as the guide, with one change: beans and lentils are carbs as well as protein, so when they are the main protein, keep the rice portion modest and add a pea protein drink on the side if you are short for the day.
Everything here is vegan, soy-free and gluten-free. If you have coeliac disease, buy oats and packaged foods labelled certified gluten-free, and always check the label.
