15-Min Meals (Vegan)

The fastest way to eat like an athlete is to stop “cooking a new idea” every night. This page gives you repeatable 15-minute templates that match training goals and link to full recipes.

Meal Prep High Protein Stir‑Fry

5 templates (pick one, repeat)

Template A: Quick stir-fry

Frozen veg + chickpeas + soy/ginger sauce over rice. Full recipe: Chickpea & Vegetable Stir‑Fry.

Template B: Protein breakfast plate

Tofu scramble + toast/potatoes + greens. Full recipe: Tofu Scramble Power Plate.

Template C: Bowl from leftovers

Quinoa/rice + leftover lentil curry + spinach. Big batch base: Lentil Curry.

Template D: Smooth pre-workout

Frozen banana + fruit + soy milk (+ optional protein). Full recipe: Power Green Smoothie Bowl.

Template E: Structured snack

Energy balls + soy yogurt or fruit depending on training. Full recipe: Almond Date Energy Balls.

Training timing (use templates correctly)

Before training: choose lighter options (smoothie bowl, fruit, toast). See Endurance for long sessions.

After training: choose a “real meal” template (stir-fry or quinoa bowl). The recovery structure is shown on High Protein.

Fat loss: keep sauces and nuts measured, increase veg volume. Cross-check Fat Loss.

Sample 2-day menu (15-minute style)

Day 1
Day 2
Want a weekly rotation? Go to Meal Prep.