Taco Meal Prep – High-Protein And Flavor-Packed

Rating: 0.00

When it comes to meal prepping, variety is key, but so is flavor—and let’s not forget nutrition. That’s why this taco meal prep recipe is about to become your new go-to. Packed with high-protein ingredients and bursting with bold flavors, this meal prep is perfect for anyone looking to spice up their weekly routine while keeping their nutrition on point.

Breaking Down the Meal

This meal prep divides neatly into three main components, each bringing its own unique flavor:

  1. Roasted Potatoes – Start with the spuds; they’re cubed and tossed in a light coating of olive oil mixed with robust taco spices, then roasted to crispy perfection. They provide a satisfying, carb-rich base that’s irresistibly crunchy.
  2. Crumbled Tofu – Next up is the tofu, your main protein source. It’s crumbled and sautéed to a delightful crispiness, then enhanced with rich tomato paste and savory soy sauce. This component not only adds a protein punch but also soaks up the bold taco seasoning for maximum flavor.
  3. Fresh Salad – To balance the warmth of the potatoes and tofu, a fresh salad mixes chopped red onions, tomatoes, and bell peppers, dressed lightly with fresh lime juice. It’s refreshing and vibrant, adding a necessary crunch and zest to your meal.

Preparation Simplicity

Here’s how you can get your meals ready without fuss:

  • Roast the Potatoes: These need about 30 minutes in the oven at 400°F (200°C). It’s a set-it-and-forget-it kind of deal, allowing you to focus on the other components.
  • Cook the Tofu: While the potatoes are roasting, tackle the tofu. After draining and crumbling it, give it a quick sauté until golden, then mix in the tomato paste and taco seasoning for that deep, satisfying taste.
  • Assemble the Salad: This part is quick; just chop the veggies and toss them with lime juice. Remember, seasoning the salad right before you eat will keep it fresh and crisp throughout the week.

Customization and Storage

Feel free to tweak this recipe based on your taste preferences or dietary needs. Not into tofu? Substitute with another protein like tempeh or seitan. And if you like things spicy, add some chopped jalapeños or a dash of hot sauce to the mix.

For storage, keep your components separate. This way, you can heat up the potatoes and tofu without wilting the salad, maintaining the perfect texture and freshness of each meal. Just assemble everything when you’re ready to eat, and enjoy a fresh, homemade meal in no time.

Nutritional Balance

Each serving is a well-rounded blend of macronutrients, with carbohydrates from the potatoes, protein from the tofu, and vitamins from the fresh salad. You’re looking at a satisfying meal that supports energy levels and muscle maintenance, all while keeping your taste buds happy.


There you have it—a three-day meal prep that’s as nutritious as it is delicious. This taco meal prep is more than just a way to save time; it’s a strategy to eat well, enjoy your food, and keep your week running smoothly. Give it a try, and see just how tasty and effortless healthy eating can be!


Vegan Taco Meal Prep Recipe

This Plant-Based Taco Meal Prep recipe offers a delightful combination of roasted potatoes, crumbled tofu, and a fresh salad. It’s a versatile and flavorful option for meal prepping that not only saves time but also adheres to plant-based dietary preferences.
Servings 4
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes


  • Oven (for roasting potatoes)
  • Skillet (for sautéing tofu)
  • Mixing bowls
  • Baking sheet
  • Refrigerator (for salad storage)


Roasted Potatoes

  • 1.75 lbs Potatoes or 800g, cubed
  • Olive oil 2 tsp
  • Taco Seasoning Mix applied to taste
  • Salt
  • Black Pepper
  • Garlic Powder
  • Onion Powder
  • Paprika
  • Chili Powder
  • Cumin
  • Crumbled Tofu
  • 1.75 lbs Firm tofu or 800g
  • 2 tsp Olive oil
  • 0.7 oz Tomato paste or 20g
  • Soy sauce to taste
  • Additional Taco Seasoning Mix

Fresh Salad

  • 1 large Red onion finely chopped (1 large)
  • 2 large Tomatoes chopped (2 large)
  • 1 Bell pepper chopped (1 bell pepper)
  • 1 Lime juice from 1 whole lime
  • Salt
  • pepper, and additional spices to add just before serving


Roasted Potatoes:

  • Preheat your oven to 400F/ 200C.
  • In a large bowl, toss the cubed potatoes with olive oil and taco seasoning until well coated.
  • Spread the potatoes on a baking sheet in a single layer.
  • Roast for about 25-30 minutes or until golden and crispy.

Crumbled Tofu:

  • Drain the tofu and crumble it into a bowl.
  • Heat a skillet over medium heat and add olive oil.
  • Add the crumbled tofu and sauté for a few minutes until it starts to get a bit crispy.
  • Stir in the tomato paste and a splash of soy sauce, seasoning with the taco mix to taste. Cook for another 5-7 minutes, stirring frequently until everything is well combined and heated through.

Fresh Salad:

  • Combine the chopped onion, tomatoes, and green bell pepper in a bowl.
  • Squeeze the lime juice over the vegetables and toss gently to mix.
  • Keep the salad refrigerated in a sealed container and add salt and other seasonings just before serving to avoid drawing out too much liquid.
  • Sauce
  • Sri Racha mixed with Mayo


Flexibility: You can adjust the level of spices in the taco seasoning according to taste preferences.
Storage: Store each component separately in the fridge to maintain freshness. Assemble before serving to ensure the best texture and flavor.
Variations: Consider adding other vegetables or plant-based proteins to diversify the meal or adjust for dietary needs.
Nutritional benefits: This meal is high in protein and fiber, providing a nutritious and satisfying option for plant-based diets.
Calories: 450kcal
Cost: $10
Course: Main Course
Cuisine: Mexican, Plant-Based
Keyword: fresh plant-based salad, healthy plant-based meal prep, meal prep tacos, Mealprep, Plant-based taco recipe, roasted potato taco, tofu taco meal

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating

Copyright © 2023 Dr. Vegan. All rights reserved.