Lentils, hailed for their versatility, rich nutrient profile, and hearty texture, have long been a vital staple in plant-based diets. These small yet nutritionally mighty legumes offer a significant protein punch and are packed with fiber, minerals, and vitamins. They can adeptly absorb a spectrum of flavors, fitting seamlessly into an array of dishes. They’re the perfect ingredient to reimagine traditional chicken recipes with a plant-based twist.
With that, let’s delve into the delightful culinary universe of lentils with these 10 high-protein meal prep ideas, perfect for those seeking an alternative to chicken.
1. Lentil Loaf
Reminiscent of a traditional meatloaf but with a plant-based twist, this lentil loaf is as hearty as it is healthy. Lentils, vegetables, and spices are combined, then baked to a rich, flavorful perfection.
- Serving Size: 200g
- Macros (per serving): 280 calories, 18g protein, 30g carbs, 7g fat
- Preparation time: 1 hour 10 minutes
- Cooking instructions: Start by sautéing onions, garlic, and carrots until soft. Then, mix cooked lentils, sautéed vegetables, breadcrumbs, and your choice of spices in a food processor until well combined but still slightly chunky. Press the mixture into a loaf pan and bake until firm and golden.
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Reheat before serving.
2. Curried Lentil Soup
Packed with warming spices, vegetables, and protein-rich lentils, this curried lentil soup is both nourishing and comforting, perfect for any time of the day.
- Serving Size: 300g
- Macros (per serving): 220 calories, 13g protein, 36g carbs, 3g fat
- Preparation time: 45 minutes
- Cooking instructions: Sauté onions, garlic, and ginger until fragrant, then add curry powder and turmeric, stirring to coat. Add chopped tomatoes, lentils, and vegetable broth, simmering until lentils are tender. Use an immersion blender or countertop blender to puree the soup to your desired consistency, then add a squeeze of fresh lemon juice for brightness.
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Reheat before serving.
3. Lentil ‘Chicken’ Salad
In this plant-based reimagining of a classic chicken salad, cooked lentils are mixed with vegan mayo, celery, onions, and spices, offering a deliciously creamy and satisfying dish.
- Serving Size: 200g
- Macros (per serving): 230 calories, 10g protein, 26g carbs, 10g fat
- Preparation time: 25 minutes
- Cooking instructions: Combine cooked lentils with diced celery, red onion, vegan mayo, Dijon mustard, apple cider vinegar, and your favorite spices. Stir until everything is well incorporated. Serve it on its own, with crackers, or as a sandwich filling.
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Best served cold.
4. Lentil Bolognese
A classic Italian dish reimagined. The lentils offer a meaty texture and soak up the tomato-based sauce to deliver a comforting and protein-rich dish that goes perfectly with whole wheat spaghetti.
- Serving Size: 250g
- Macros (per serving): 280 calories, 15g protein, 45g carbs, 5g fat
- Preparation time: 1 hour
- Cooking instructions: Begin by sautéing onions, garlic, and carrots until they’re soft. Add lentils, tomatoes, and vegetable broth, then simmer until the lentils are cooked. Finish with a sprinkle of fresh basil or vegan parmesan cheese before serving over your pasta of choice.
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Reheat before serving.
5. Lentil Tacos
These vegan lentil tacos are loaded with flavor and packed with protein. They’re perfect for a quick lunch or a casual dinner and are sure to be a hit with everyone.
- Serving Size: 3 tacos (approx. 200g)
- Macros (per serving): 320 calories, 18g protein, 46g carbs, 6g fat
- Preparation time: 30 minutes
- Cooking instructions: Sauté onions and garlic until fragrant, then add cooked lentils, a splash of vegetable broth, and your favorite taco seasoning. Simmer until the liquid is absorbed. Serve the lentil mixture in tortillas and top with your favorite taco toppings like lettuce, tomato, avocado, and vegan cheese.
- Best time to eat: Lunch or dinner
- Storage instructions: Store the cooked lentil mixture in an airtight container in the refrigerator for up to 4 days. Assemble tacos just before serving.
6. Lentil ‘Chicken’ Nuggets
These vegan ‘chicken’ nuggets are crispy on the outside, soft on the inside, and packed with protein thanks to our star ingredient – lentils.
- Serving Size: 200g (Approx. 6 nuggets)
- Macros (per serving): 300 calories, 19g protein, 40g carbs, 8g fat
- Preparation time: 45 minutes
- Cooking instructions: In a food processor, combine cooked lentils, breadcrumbs, and your choice of spices until you have a thick mixture. Shape the mixture into nuggets and bake until golden and crispy.
- Best time to eat: Lunch, dinner, or as a snack
- Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Reheat in the oven for best results.
Stay tuned as we delve deeper into the world of lentils and their protein-packed potential in replacing chicken in your favorite dishes! Your feedback and sharing of these recipes are greatly appreciated!
. Lentil Stuffed Bell Peppers
Colorful bell peppers are filled with a delicious mixture of lentils, rice, and spices. A satisfying meal that looks as good as it tastes.
- Serving Size: 2 stuffed halves (approx. 300g)
- Macros (per serving): 310 calories, 14g protein, 58g carbs, 3g fat
- Preparation time: 1 hour
- Cooking instructions: Cut bell peppers in half and remove the seeds. Prepare a mixture of cooked lentils, cooked rice, sautéed onions, garlic, diced tomatoes, and your preferred spices. Stuff the bell pepper halves with the lentil mixture and bake until the peppers are tender and the filling is hot.
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Reheat before serving.
8. Lentil Shepherd’s Pie
A comforting classic reinvented. This lentil shepherd’s pie is just as hearty as the original, but completely plant-based. It’s the perfect dish for a cozy evening at home.
- Serving Size: 250g
- Macros (per serving): 350 calories, 18g protein, 45g carbs, 12g fat
- Preparation time: 1 hour 30 minutes
- Cooking instructions: Sauté onions, carrots, and celery until soft. Stir in cooked lentils, vegetable broth, and your choice of herbs and spices, simmering until thickened. Top with a layer of mashed potatoes and bake until golden and bubbly.
- Best time to eat: Dinner
- Storage instructions: Store in an airtight container in the refrigerator for up to 4 days. Reheat before serving.
9. Lentil ‘Chicken’ Stir-fry
This quick and easy lentil stir-fry is packed with vegetables and a punch of protein, making it a perfect weekday meal.
- Serving Size: 300g
- Macros (per serving): 280 calories, 15g protein, 35g carbs, 9g fat
- Preparation time: 30 minutes
- Cooking instructions: Stir-fry a mixture of your favorite vegetables, such as bell peppers, broccoli, and snap peas. Add cooked lentils and your choice of sauce, stirring until everything is well coated and heated through.
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the refrigerator for up to 3 days. Reheat before serving.
10. Lentil ‘Chicken’ Wraps
These protein-packed wraps are filled with a flavorful lentil mixture, crisp lettuce, and fresh vegetables, making for a refreshing and satisfying meal.
- Serving Size: 1 wrap (approx. 200g)
- Macros (per serving): 290 calories, 15g protein, 40g carbs, 8g fat
- Preparation time: 20 minutes
- Cooking instructions: Sauté onions and garlic until fragrant, then add cooked lentils and your favorite spices. Simmer until all flavors are well combined. Fill a wrap with the lentil mixture, lettuce, tomatoes, cucumber, and a dollop of vegan yogurt.
- Best time to eat: Lunch
- Storage instructions: Prepare the lentil mixture in advance and store in the refrigerator for up to 3 days. Assemble wraps just before serving.
I hope these meal ideas inspire you to incorporate more lentils into your diet! Stay tuned for our next post in the series where we’ll explore another plant-based protein source. As always, feel free to share your own creations and comments below. Together, we can create a vibrant community of health-conscious, plant-based food lovers!
