Dinner in 15: High-Protein Vegan Meals I Repeat Every Week

Easy high-protein vegan dinners ready in 15–20 minutes. These quick tofu dinner recipes are perfect for busy weeknights, meal prep, and staying consistent with your fitness goals.

If you struggle with weeknight dinners, low protein meals, or relying on takeout, this video is for you. I’m sharing 3 easy, family-friendly vegan dinners I personally repeat to stay consistent with fat loss, strength training, and body recomposition goals.

All three meals use extra-firm tofu to show how versatile and satisfying high-protein plant-based dinners can be — without complicated ingredients or long cook times.

🍽 What’s in this video:
0:34 Crispy chili garlic tofu (15 minutes)
4:06 High-protein red lentil penne pasta (20 minutes)
7:48 Crispy teriyaki tofu with veggies (15 minutes)

These dinners are:
✔ High in protein
✔ Kid-friendly
✔ Great for meal prep
✔ Perfect for women 35+
✔ Realistic for busy schedules

📌 Full recipes, ingredients, and cooking instructions are listed below.
If your goal is fat loss, muscle tone, or body recomposition on a vegan diet, these are the exact kinds of dinners that make consistency easier
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Chili garlic Tofu: Makes 4 servings
cals per 100g cooked rice, 200g tofu: 469, Protein: 33g, Carbs: 34g, Fat: 22g
2 bricks of extra firm tofu pressed
1.5 tbsp corn starch for tofu
1.5 tsp garlic powder
some salt
Sauce:
2.5 tbsp low sodium tamari
1 tbsp rice vinegar
1 tbsp maple syrup
2 cloves of minced garlic
1 tbsp chili crisp oil
1/4 cup water
1/2 tsp corn starch
1/4 cup chopped green onions

Pasta Makes 4 servings: cals per 550g serving: 510, Protein: 39g, Carbs: 71g, Fat: 14g
210g dry red lentil pasta
1 red or yellow bell pepper
1 medium size onion
200g cherry tomatoes
3 cloves of minced garlic
2 tbsp roasted pepper club house seasoning
1 tsp chili flakes
2 tbsp nutritional yeast
2.5 marinara sauce (adjust per taste)
1/4 cup reserved pasta water
1 brick of extra firm tofu (shredded, air fried at 400F for 10-12 minutes, coated in 1 tbsp corn starch, 1/2 tsp garlic powder & salt)

Crispy teriyaki tofu with mushroom: Makes 2 servings
Cals per 100g rice 400g stir fry: 584, Protein: 38g, Carbs: 55g, Fat: 24g
1 brick of extra firm tofu (coated in 1tbsp corn starch, 1/2 tsp garlic powder, salt) Air fry at 400F for 10-12 minutes
227g raw mushrooms
1 medium size onion
2 cloves of minced garlic
4 tbsp keto Naked Saucy Teriyaki sauce
3-4 tbsp Kinder's Teriyaki Sauce (https://www.kinders.com/products/teri...)
1-2 tbsp water to dilute
1/4 cup chopped green onions