Tracey Warren Nutrition

A Guide To

Batch Cook Vegan

100% plant based high protein meals for the whole week

20 RecipesHigh ProteinPlant BasedBreakfastLunchDinnerSnacksFreezer Friendly

A vegan batch cook plan can be just as high in protein and deeply nourishing as any other approach. Tofu, tempeh, lentils, chickpeas, quinoa, chia seeds, hemp seeds and nut butters all provide excellent plant protein and all batch cook brilliantly.

This guide contains 20 high protein, wholefood vegan recipes designed for batch cooking. Every recipe includes storage guidance, freezer instructions and tips for maximising your plant protein intake.

Getting Started – Your Batch Cook Plan

Getting adequate protein on a vegan batch cook plan requires a little more thought but is absolutely achievable. The key is combining protein sources throughout the day. Here is how to approach your Sunday session.

Step 1 – Legumes and grains first: Lentils, chickpeas, quinoa and rice take the longest and form the protein base of most meals. Get these going first.
Step 2 – Oven dishes next: Tofu, roasted vegetables and baked dishes go in while legumes cook on the hob.
Step 3 – No-cook last: Overnight oats, energy balls and snack boxes take minutes and are assembled while everything else cools.
Protein target: Every meal in this guide is designed to provide at least 15 to 25g of plant protein through tofu, tempeh, legumes, quinoa, seeds and nut butters.
Breakfast Recipes
Recipe 1
Peanut Butter Overnight Oats
Serves 4  |  Prep 10 mins | Cook No cook Stores 4 days fridge
Ingredients
  • 400g rolled oats
  • 800ml oat milk
  • 4 tbsp chia seeds
  • 4 tbsp natural peanut butter
  • 4 tbsp maple syrup
  • 2 tbsp ground flaxseed
  • 1 tsp cinnamon
  • 2 tsp vanilla extract
  • Toppings: banana, blueberries, pumpkin seeds
Method
  1. Divide oats between 4 jars.
  2. Whisk oat milk, chia seeds, flaxseed, cinnamon and vanilla together.
  3. Pour over oats and stir well.
  4. Add a tablespoon of peanut butter to each jar.
  5. Drizzle with maple syrup. Seal and refrigerate.
  6. Add fresh toppings each morning before eating.
Batch cook tip: Choose a certified low FODMAP oat milk and check labels for added inulin or chicory root. Ground flaxseed provides omega-3 fatty acids and lignans which are particularly beneficial for hormone balance in women over 40.
Recipe 2
Tofu Scramble Pots
Serves 4  |  Prep 15 mins | Cook 15 mins Stores 3 days fridge
Ingredients
  • 600g firm tofu, pressed and crumbled
  • 200g baby spinach
  • 1 red pepper, finely diced
  • 6 cherry tomatoes, diced
  • 2 tbsp garlic infused olive oil
  • 2 tsp turmeric
  • 1 tsp smoked paprika
  • 4 tbsp nutritional yeast
  • Salt and black pepper
  • 4 slices sourdough to serve
Method
  1. Press tofu for 20 minutes then crumble into small pieces.
  2. Heat garlic oil in a large pan. Add pepper and tomatoes.
  3. Cook 3 minutes then add crumbled tofu.
  4. Add turmeric, paprika and nutritional yeast. Stir well.
  5. Add spinach and stir until wilted.
  6. Season well. Cool before dividing into 4 containers.
Batch cook tip: Nutritional yeast is essential here – it adds a savoury depth and provides B12 which is important for vegans. Reheat in a pan with a splash of water for 2 minutes. Do not microwave as it dries out.
Recipe 3
Chia Pudding with Mango and Coconut
Serves 4  |  Prep 10 mins | Cook No cook Stores 4 days fridge
Ingredients
  • 12 tbsp chia seeds
  • 800ml coconut milk (canned)
  • 4 tsp vanilla extract
  • 4 tbsp maple syrup
  • 400g mango, diced
  • 4 tbsp desiccated coconut, toasted
  • 4 tbsp pumpkin seeds
  • 200g berries
Method
  1. Whisk chia seeds, coconut milk, vanilla and maple syrup together.
  2. Divide between 4 jars and stir well.
  3. Refrigerate 30 minutes then stir again to prevent clumping.
  4. Refrigerate overnight.
  5. Top with mango, toasted coconut, pumpkin seeds and berries to serve.
Batch cook tip: Stir the chia pudding after the first 30 minutes in the fridge to prevent the seeds clumping at the bottom. Chia seeds provide complete protein and omega-3 fatty acids – a nutritional powerhouse.
Recipe 4
Banana and Almond Butter Smoothie Packs
Serves 4  |  Prep 10 mins | Cook No cook Stores 3 months frozen
Ingredients
  • 4 firm bananas
  • 400g mixed berries
  • 4 tbsp almond butter
  • 4 tbsp hemp seeds
  • 4 tbsp ground flaxseed
  • 4 tbsp oats
  • 800ml oat milk (to add when blending)
  • 4 tsp maple syrup
Method
  1. Slice bananas into coins and divide into 4 zip lock bags.
  2. Add a quarter of the berries, almond butter, hemp seeds, flaxseed and oats to each bag.
  3. Seal and freeze flat.
  4. Each morning blend one bag with 200ml oat milk and maple syrup.
  5. Add more oat milk to reach desired consistency.
Batch cook tip: These frozen smoothie packs are brilliant for busy mornings. Prepare all 4 on Sunday and grab from the freezer each morning. Hemp seeds provide all essential amino acids and are an excellent vegan protein source.
Recipe 5
High Protein Vegan Pancakes
Serves 10 to 12 pancakes  |  Prep 10 mins | Cook 20 mins Stores 3 days fridge / 2 months frozen
Ingredients
  • 4 ripe bananas
  • 200g rolled oats, blended to flour
  • 400ml oat milk
  • 4 tbsp chia seeds mixed with 12 tbsp water (chia eggs)
  • 2 tsp baking powder
  • 1 tsp cinnamon
  • 2 tsp vanilla extract
  • 2 tbsp coconut oil for cooking
  • Maple syrup and berries to serve
Method
  1. Mix chia seeds with water and leave 10 minutes to form chia eggs.
  2. Mash bananas thoroughly.
  3. Combine mashed banana, oat flour, oat milk, chia eggs, baking powder, cinnamon and vanilla.
  4. Heat coconut oil in a pan over medium heat.
  5. Cook small pancakes 2 to 3 minutes each side until golden.
  6. Cool completely before stacking with parchment between each one.
Batch cook tip: Chia eggs are the perfect vegan egg replacement – 1 tbsp chia seeds plus 3 tbsp water equals 1 egg. These pancakes freeze brilliantly. Reheat in a toaster or dry pan from frozen.
Lunch Recipes
Recipe 6
Quinoa and Roasted Vegetable Power Bowl
Serves 4  |  Prep 15 mins | Cook 30 mins Stores 4 days fridge
Ingredients
  • 300g quinoa
  • 2 red peppers, sliced
  • 2 courgettes, sliced
  • 300g cherry tomatoes
  • 2 tbsp garlic infused olive oil
  • 2 tsp smoked paprika
  • 200g baby spinach
  • 4 tbsp pumpkin seeds
  • 4 tbsp tahini
  • Juice of 2 lemons
  • Salt and pepper
Method
  1. Cook quinoa per packet. Cool.
  2. Toss vegetables in garlic oil and paprika. Roast at 200c for 25 minutes.
  3. Make tahini dressing: whisk tahini with lemon juice, water, salt and pepper.
  4. Dress spinach with a little olive oil and lemon.
  5. Divide quinoa, spinach and roasted vegetables between 4 containers.
  6. Drizzle with tahini dressing and scatter pumpkin seeds.
Batch cook tip: Store the tahini dressing separately and add just before eating. Quinoa provides all essential amino acids making it the most important grain in a vegan diet. Make a large batch every Sunday.
Recipe 7
Red Lentil and Coconut Soup
Serves 6  |  Prep 15 mins | Cook 35 mins Stores 5 days fridge / 3 months frozen
Ingredients
  • 400g red lentils
  • 400ml coconut milk
  • 2 tins chopped tomatoes
  • 2 carrots, diced
  • 2 courgettes, diced
  • 1.2 litres vegetable stock
  • 2 tbsp coconut oil
  • 2 tsp cumin
  • 1 tsp turmeric
  • 1 tsp smoked paprika
  • 200g spinach
  • Juice of 1 lemon
  • Salt and pepper
Method
  1. Heat coconut oil in a large pot. Add carrots. Cook 5 minutes.
  2. Add all spices and stir 1 minute.
  3. Add lentils, courgette, tomatoes, coconut milk and stock. Stir well.
  4. Simmer 25 to 30 minutes until lentils are completely soft.
  5. Add spinach and lemon juice. Stir until wilted.
  6. Season well. Cool before portioning.
Batch cook tip: Red lentils provide around 18g of protein per serving. The coconut milk adds healthy fats and a beautiful creamy texture. This soup freezes perfectly.
Recipe 8
Tempeh and Brown Rice Salad
Serves 4  |  Prep 20 mins | Cook 30 mins Stores 3 days fridge
Ingredients
  • 400g tempeh, cubed
  • 300g brown rice
  • 1 cucumber, diced
  • 200g cherry tomatoes, halved
  • 80g baby spinach
  • 4 tbsp sesame oil
  • 4 tbsp gluten free soy sauce
  • 2 tbsp rice wine vinegar
  • 2 tbsp maple syrup
  • 1 tsp ginger, grated
  • 4 tbsp sesame seeds
  • Spring onion tops, sliced
Method
  1. Cook brown rice per packet. Cool completely.
  2. Marinate tempeh in half the soy sauce and sesame oil for 15 minutes.
  3. Pan fry tempeh until golden and caramelised on all sides.
  4. Whisk remaining soy sauce, sesame oil, vinegar, maple syrup and ginger for dressing.
  5. Combine rice, cucumber, tomatoes, spinach and tempeh.
  6. Toss with dressing. Top with sesame seeds and spring onion tops.
Batch cook tip: Tempeh is fermented and provides around 20g of protein per 100g serving – the highest plant protein source in this guide. The fermentation also makes it easier to digest than regular soy products.
Recipe 9
Chickpea and Vegetable Moroccan Stew
Serves 6  |  Prep 20 mins | Cook 45 mins Stores 5 days fridge / 3 months frozen
Ingredients
  • 3 tins chickpeas, drained and rinsed
  • 2 tins chopped tomatoes
  • 2 carrots, chunked
  • 2 courgettes, chunked
  • 2 red peppers, chunked
  • 2 tbsp olive oil
  • 2 tsp cumin
  • 1 tsp cinnamon
  • 1 tsp turmeric
  • 1 tsp smoked paprika
  • 500ml vegetable stock
  • 100g dried apricots
  • 200g spinach
  • Salt and pepper
Method
  1. Heat oil in a large pot. Add carrots and peppers. Cook 5 minutes.
  2. Add all spices and stir 1 minute.
  3. Add courgette, chickpeas, tomatoes, stock and apricots.
  4. Simmer 35 minutes on medium low heat.
  5. Add spinach and stir until wilted.
  6. Season well. Cool before portioning.
Batch cook tip: Chickpeas provide around 15g of protein per can. The dried apricots add iron and a natural sweetness. Serve with quinoa or couscous. This stew improves significantly with time and freezes beautifully.
Recipe 10
Tofu and Vegetable Noodle Bowl
Serves 4  |  Prep 20 mins | Cook 20 mins Stores 3 days fridge
Ingredients
  • 400g firm tofu, pressed and cubed
  • 300g rice noodles
  • 2 carrots, julienned
  • 200g green beans
  • 1 red pepper, sliced
  • 4 tbsp garlic infused olive oil
  • 4 tbsp gluten free soy sauce
  • 2 tbsp sesame oil
  • 2 tsp ginger, grated
  • 4 tbsp peanut butter
  • 2 tbsp lime juice
  • 4 tbsp sesame seeds
Method
  1. Press tofu for 20 minutes. Cook rice noodles per packet. Cool.
  2. Pan fry tofu in garlic oil until golden on all sides.
  3. Blanch green beans and carrots for 2 minutes.
  4. Whisk peanut butter, soy sauce, sesame oil, ginger and lime juice for dressing.
  5. Combine noodles, tofu and all vegetables.
  6. Toss with dressing. Top with sesame seeds.
Batch cook tip: Press tofu thoroughly for the best texture – the drier the tofu before cooking the crispier it will get. Store noodle bowls with dressing added as the noodles absorb it and develop flavour over time.
Dinner Recipes
Recipe 11
Lentil and Sweet Potato Dahl
Serves 6  |  Prep 15 mins | Cook 40 mins Stores 5 days fridge / 3 months frozen
Ingredients
  • 400g red lentils
  • 2 large sweet potatoes, peeled and diced
  • 2 tins chopped tomatoes
  • 400ml coconut milk
  • 1 litre vegetable stock
  • 2 tbsp coconut oil
  • 3 tsp curry powder
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1 tsp garam masala
  • 200g baby spinach
  • Juice of 1 lemon
  • Salt and pepper
Method
  1. Heat coconut oil in a large pot. Add all spices. Stir 1 minute.
  2. Add sweet potato and stir to coat.
  3. Add lentils, tomatoes, coconut milk and stock. Stir well.
  4. Simmer 30 minutes until lentils and sweet potato are completely soft.
  5. Add spinach and lemon juice. Stir until wilted.
  6. Season well. Cool completely before portioning.
Batch cook tip: This dahl provides around 20g of plant protein per serving and is one of the most nourishing batch cook meals you can make. Serve with rice, naan or coconut yoghurt. Freezes perfectly.
Recipe 12
Baked Teriyaki Tofu with Roasted Vegetables
Serves 4  |  Prep 15 mins + 30 mins marinating | Cook 30 mins Stores 3 days fridge
Ingredients
  • 600g firm tofu, pressed and sliced
  • 4 tbsp gluten free soy sauce
  • 4 tbsp maple syrup
  • 2 tbsp sesame oil
  • 2 tsp ginger, grated
  • 2 courgettes, sliced
  • 2 red peppers, chunked
  • 300g tenderstem broccoli
  • 2 tbsp garlic infused olive oil
  • 200g cooked white rice
  • Sesame seeds
Method
  1. Mix soy sauce, maple syrup, sesame oil and ginger for marinade.
  2. Marinate pressed tofu for at least 30 minutes.
  3. Preheat oven to 200c. Bake tofu on a lined tray for 20 minutes turning halfway.
  4. Toss vegetables in garlic oil and roast in a separate tray for 20 minutes.
  5. Divide rice, vegetables and tofu between 4 containers.
  6. Drizzle with remaining marinade and scatter sesame seeds.
Batch cook tip: Pressing tofu is non-negotiable for this recipe – it needs to be as dry as possible to absorb the marinade and caramelise in the oven. Press for at least 20 minutes with something heavy on top.
Recipe 13
Black Bean and Vegetable Chilli
Serves 6  |  Prep 15 mins | Cook 45 mins Stores 5 days fridge / 3 months frozen
Ingredients
  • 3 tins black beans, drained
  • 2 tins chopped tomatoes
  • 2 red peppers, diced
  • 2 carrots, diced
  • 2 courgettes, diced
  • 2 tbsp olive oil
  • 2 tsp cumin
  • 2 tsp smoked paprika
  • 1 tsp chilli flakes
  • 1 tsp cinnamon
  • 500ml vegetable stock
  • 200g spinach
  • Salt and pepper
  • Avocado and lime to serve
Method
  1. Heat oil in a large pot. Add carrots and peppers. Cook 5 minutes.
  2. Add all spices and stir 1 minute.
  3. Add courgette, black beans, tomatoes and stock.
  4. Simmer 35 minutes on medium low heat.
  5. Add spinach and stir until wilted.
  6. Season generously. Cool before portioning.
Batch cook tip: Black beans provide around 15g of protein per can and are rich in iron. The cinnamon is the secret ingredient that gives this chilli depth without heat. Serve with rice, baked potato or in wraps.
Recipe 14
Tofu and Vegetable Thai Green Curry
Serves 6  |  Prep 20 mins | Cook 30 mins Stores 4 days fridge / 3 months frozen
Ingredients
  • 600g firm tofu, pressed and cubed
  • 2 tins coconut milk
  • 400ml vegetable stock
  • 2 courgettes, sliced
  • 2 red peppers, sliced
  • 300g green beans
  • 300g baby spinach
  • 4 tbsp Thai green curry paste (check label)
  • 2 tbsp garlic infused olive oil
  • 2 tsp ginger, grated
  • 2 tbsp gluten free soy sauce
  • Fresh coriander and lime
Method
  1. Heat garlic oil in a large pot. Add curry paste and ginger. Stir 1 minute.
  2. Add tofu and cook 3 minutes until lightly coloured.
  3. Add all vegetables except spinach. Stir to coat.
  4. Pour in coconut milk, stock and soy sauce.
  5. Simmer 20 minutes.
  6. Add spinach. Stir until wilted. Season and cool before portioning.
Batch cook tip: Check curry paste labels carefully – most contain garlic and onion. Look for vegan certified paste or make your own. This curry freezes beautifully and tastes even better the next day.
Recipe 15
Quinoa and Vegetable Stuffed Peppers
Serves 4  |  Prep 20 mins | Cook 40 mins Stores 3 days fridge / 2 months frozen
Ingredients
  • 4 large red peppers, halved and deseeded
  • 300g cooked quinoa
  • 1 tin black beans, drained
  • 200g cherry tomatoes, halved
  • 1 courgette, finely diced
  • 2 tbsp garlic infused olive oil
  • 2 tsp smoked paprika
  • 1 tsp cumin
  • 4 tbsp pine nuts
  • 200g baby spinach
  • Fresh basil and lemon
Method
  1. Preheat oven to 190c. Place pepper halves in a baking dish.
  2. Mix quinoa, black beans, tomatoes, courgette, spinach, paprika and cumin.
  3. Add garlic oil, season well and stir thoroughly.
  4. Fill pepper halves generously.
  5. Scatter pine nuts on top.
  6. Bake 30 to 35 minutes until peppers are tender. Cool before storing.
Batch cook tip: These stuffed peppers freeze brilliantly. Freeze individually on a baking sheet then transfer to bags. Reheat from frozen at 180c for 25 minutes. The quinoa and black beans together provide a complete protein profile.
Snack Recipes
Recipe 16
Vegan Energy Balls
Serves 16 balls  |  Prep 15 mins | Cook No cook Stores 1 week fridge / 3 months frozen
Ingredients
  • 200g rolled oats
  • 4 tbsp natural peanut butter
  • 3 tbsp maple syrup
  • 4 tbsp chia seeds
  • 60g dark chocolate chips
  • 2 tbsp ground flaxseed
  • 2 tbsp hemp seeds
  • 2 tsp vanilla extract
  • Pinch of salt
Method
  1. Combine all ingredients in a large bowl.
  2. Mix thoroughly until everything is well combined.
  3. Refrigerate for 30 minutes to firm up.
  4. Roll into 16 even balls.
  5. Store in an airtight container in the fridge.
Batch cook tip: Hemp seeds and chia seeds together provide all essential amino acids. Each ball provides around 6 to 8g of plant protein with healthy fats and slow release carbohydrates.
Recipe 17
Roasted Chickpeas
Serves 4  |  Prep 5 mins | Cook 30 mins Stores 5 days airtight container
Ingredients
  • 2 tins chickpeas, drained, rinsed and dried
  • 3 tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp cumin
  • 0.5 tsp turmeric
  • 0.5 tsp garlic powder (or use garlic infused oil)
  • Salt and black pepper
Method
  1. Preheat oven to 200c.
  2. Dry chickpeas thoroughly with kitchen paper – this is essential for crunch.
  3. Toss with olive oil and all spices.
  4. Spread in a single layer on a baking tray.
  5. Roast 25 to 30 minutes shaking halfway until golden and crispy.
  6. Cool completely before storing in an airtight container.
Batch cook tip: Drying the chickpeas thoroughly is the most important step – any moisture will steam rather than roast them and they will go soft. Store in an airtight jar not a container with a lid that traps moisture.
Recipe 18
Peanut Butter and Banana Rice Cake Packs
Serves 4  |  Prep 10 mins | Cook No cook Stores 3 days fridge
Ingredients
  • 8 plain rice cakes
  • 8 tbsp natural peanut butter
  • 4 firm bananas
  • 2 tsp cinnamon
  • 4 tbsp chia seeds
  • 2 tsp maple syrup
Method
  1. Divide rice cakes into 4 portions and place in containers.
  2. Add 2 tbsp peanut butter to each container in a small pot.
  3. Add a banana to each container.
  4. Include a small pot with chia seeds, cinnamon and maple syrup for drizzling.
  5. Assemble just before eating.
Batch cook tip: Pack everything separately and assemble at your desk or on the go. Peanut butter provides 7g of protein per 2 tablespoon serving and the combination of fat and protein keeps you full for hours.
Recipe 19
Mango and Coconut Chia Pots
Serves 4  |  Prep 10 mins | Cook No cook Stores 4 days fridge
Ingredients
  • 10 tbsp chia seeds
  • 600ml coconut milk
  • 2 tsp vanilla extract
  • 3 tbsp maple syrup
  • 400g mango, diced
  • 4 tbsp desiccated coconut, toasted
  • 4 tbsp pumpkin seeds
Method
  1. Whisk chia seeds, coconut milk, vanilla and maple syrup together.
  2. Divide between 4 small jars.
  3. Refrigerate 30 minutes then stir to prevent clumping.
  4. Refrigerate until set – ideally overnight.
  5. Top with mango, toasted coconut and pumpkin seeds just before eating.
Batch cook tip: Chia seeds provide complete protein, omega-3 fatty acids, calcium and iron in one ingredient. A 3 tablespoon serving provides around 5g of protein. These pots are nutritionally dense snacks.
Recipe 20
Hummus and Vegetable Boxes
Serves 4  |  Prep 10 mins | Cook No cook Stores 4 days fridge
Ingredients
  • 400g good quality hummus
  • 3 large carrots, cut into sticks
  • 1 cucumber, sliced
  • 1 red pepper, sliced
  • 200g cherry tomatoes
  • 80g baby spinach
  • 40g walnuts
  • 4 tbsp pumpkin seeds
  • 8 rice crackers
Method
  1. Divide hummus between 4 small pots.
  2. Divide all vegetables between 4 containers.
  3. Add a small handful of walnuts and pumpkin seeds to each.
  4. Add rice crackers just before eating to keep them crisp.
Batch cook tip: Hummus is made from chickpeas and provides around 8g of protein per 4 tablespoon serving. Pairing it with pumpkin seeds and walnuts boosts the protein significantly. The perfect plant based snack box.
A Note from Tracey

Batch cooking is one of the most powerful habits you can build for your health. When nutritious food is already prepared and waiting in your fridge, you are far less likely to reach for something quick and processed at the end of a long day.

Start small – pick just two or three recipes from this guide for your first batch cook session. Once it becomes a habit you will wonder how you ever managed without it.

Batch Cook Golden Rules

Always allow food to cool completely before refrigerating or freezing to prevent condensation and bacterial growth.

Label everything with the date it was made. Most batch cooked meals keep for 3 to 4 days in the fridge and up to 3 months in the freezer.

Invest in a set of good quality airtight glass containers – they make a huge difference to how long food stays fresh and are much better for reheating.

Always reheat food until piping hot all the way through before eating.

Want a personalised nutrition plan built around your lifestyle? Book a free 15-minute call at traceywarrennutrition.co.uk and let us work out exactly what works for you.

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