The 15-Minute High-Protein Vegan Meal Matrix

Stop wondering what to make—and put a satisfying vegan meal together in about 15 minutes.

This one-page mix-and-match cheat sheet gives you 60+ meal combinations using quick proteins, easy carbs, flavorful sauces, and vegetables. Use it to plan the week or make a meal from what you already have.

What’s on the page

• 8 quick sauces: From Spicy Peanut and Lemon Tahini to Coconut Curry and Cheesy Garlic.
• 7 protein bases: Including ready-to-eat tofu, canned beans, edamame, tempeh, and soy curls.
• Quick carbs and simple prep instructions: Choose from options like microwave grains, protein pasta, wraps, and sweet potatoes.
• Easy finishing ideas: Add crunch and steam-in-bag vegetables without a cutting board.

How it works

1. Pick a sauce row.
2. Choose one protein and one carb listed in that row.
3. Add vegetables and crunch. Your meal is ready.

Mix and match to build plates with roughly 20–45g+ plant protein. Calories, protein, and prep time vary with your ingredients and portions.

Get instant access for $7. Your download includes a one-page US Letter PDF to print and a high-resolution PNG to save on your phone.