Spinach Feta Savory Pancakes
I love making mini pancakes. Theyre great for lunch with a side salad or cauliflower rice. Theyre also my favorite grab-and-go snack as theyre super portable. This recipe from Joy Filled Eats delivers tiny parcels of tangy cheese and nutritious spinach. Pop them in your handbag and youre set until supper.
High Protein Low Fat Vegan Meals For Aspiring Athletes
| While it isnt always given an accurate representation, optimal health, nutrition, and fitness go hand in hand with choosing a plant-based diet. Due to the fact that a plant-based diet is naturally anti-inflammatory, it may help quicken recovery times and even improve mental clarity, allowing many top athletes to stay focused.
Whether youre already an athlete in training, fitness fanatic, health-conscious, or just want to feel like onekeep reading for 11 high-protein, vegan meals that will have you feeling energized to do your gym-thing.
Grilled Salmon With Avocado Salsa
Salmon contains a ton of protein and healthy fats, which is exactly what people on high protein, low carb diets seek.
This Salmon with Avocado Salsa recipe pairs grilled salmon with low carb ingredients like avocado and cherry tomatoes and packs in 25 grams of protein per serving and just 13 grams of carbs.
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Pea Feta & Mint Frittata
Need to eat breakfast on the run? These frittata cups are the perfect grab-and-go option.
Just prep them ahead of time. Then the next morning, put one or two in your bag, and go.
Theyre moist and delicious. The sweetness of the peas complements the saltiness of the feta cheese.
And the fresh mint adds a nice pop of flavor.
Making them is a breeze. To make them, start by greasing a mini muffin tray and adding your ingredients.
Or, to make clean-up easier, you can use a silicone muffin tray instead. Finally, bake for about 15 minutes until the egg mixture is cooked.
Grilled Breaded Tofu Sticks
6.4 grams protein, 8.1 grams carbohydrates per 100 calories
If youre trying to follow a vegan diet thats anywhere close to a keto one, tofu and protein powder are your best friends.
This final tofu recipe is great if youre craving a taste of bread, but it doesnt add enough carbohydrates to completely mess up your macro profile.
Ive had moderate success substituting half the bread crumbs for nutritional yeast to add a bit more protein, and it gives the tofu an interesting taste. As the picture shows above, this type of tofu pairs well with simply leafy salads.
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Whole30 Vegetarian Power Bowls
While I may not be following Whole30, I AM an ultra enthusiastic supporter of anyone and everyone looking to make positive changes in their diet. These Whole30 Vegetarian Power Bowls are flexible, can be prepped in advance, and give you every food group in ONE PAN.
Ive heard from many of you who plan to tackle Whole30 this month, or who are looking to go meat free for more of your meals.
- I have a stellar collection of easy healthy vegetarian recipes that meat-eaters and plant-based eaters will both adore.
- I have a list ofWhole30 recipes on my site. These are either already Whole30, or can easily be tweaked to be made Whole30 compliant.
Today, Im highlighting breakfast with a wholesome recipe for vegetarian Whole30 power bowls.
- Since high protein vegetarian foods like beans and tofu are off-limits on Whole30, vegetarian Whole30 recipes that are still filling and satisfying can be harder to find.
- Whole30 vegetarian breakfast recipes are a challenge, especially if you dont crave meat-heavy dishes in the morning .
Todays Whole30 power bowl breakfast is completely vegetarian, and it will keep you full and satisfied.
High Protein Vegan Soups
This plant-based soup is delicious, filling and very healthy! Ingredients include lentils, peas, red curry paste, white rice, coconut cream and lime leaves! Recipe here.
- Ready in: 30 minutes | Serves: 3
- Kcal: 229 | Protein: 12g | Carbohydrates: 31g | Total Fat: 7g
This is a simple and satisfying vegan soup you need to try! The ingredients include spinach, red lentils, bulgur fresh mint leaves, herbs and spices! Recipe here.
- Ready in: 35 minutes | Serves: 3
- Kcal: 290 | Protein: 12g | Carbohydrates: 43g | Total Fat: 11g
If youre short on time, but have a can of chickpeas, do not worry make this warming comforting chickpea soup. Ingredients include chickpeas, garlic, tomatoes and, mint and cumin. Recipe here.
- Ready in: 20 minutes | Serves: 3
- Kcal: 298 | Protein: 13g | Carbohydrates: 42g | Total Fat: 10g
If youre not into canned food, but want a soup ready in 30 minutes or less, make this lentil soup. Ingredients include lentils, tomatoes, onion and garlic. Recipe here.
- Ready in: 25 minutes | Serves: 4
- Kcal: 234 | Protein: 10g | Carbohydrates: 29g | Total Fat: 10g
Ingredients for this comforting bean soup include canned white beans, tomato paste, cumin, garlic and fresh mint. The recipe is here.
- Ready in: 20 minutes | Serves: 4
- Kcal: 327 | Protein: 12g | Carbohydrates: 46g | Total Fat: 12g
A light, creamy and super tasty lentil soup with butternut squash. The ingredients include lentils, butternut squash, cinnamon, cardamom, cilantro and coconut cream. Recipe here.
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Supplement With Vitamin B12
You may be able to meet most of your essential nutrient needs on a vegan diet. However, one nutrient youll definitely need to supplement is vitamin B12, which is found only in animal foods.
Vegans are at very high risk of vitamin B12 deficiency unless they take supplements or consume fortified foods.17 Failing to supplement with vitamin B12 on a vegan diet can lead to anemia, nerve damage, dementia, and other serious medical problems some of which may be irreversible.18
To prevent vitamin B12 deficiency, take a daily supplement that provides at least 5 micrograms. There are many vegan-friendly vitamin B12 supplements available in pharmacies and online.
Fresh Black Bean Salad
I dont know about you, but if I eat a standard salad with lettuce, Im usually hungry within an hour, especially if theres no meat on top.
So, if youre looking for a healthy salad thats full of protein, this ones for you!
The dark beans make all the other ingredients pop, and their soft texture is great against the crisp corn and crunchy red onion.
If youve never tried miso, I highly recommend going out and getting some asap.
It has such an uncommon and savory flavor, and just a little will go a long way.
Youll also need furikake, which is a Japanese seasoning.
You can buy it online, and its made with a mixture of dried fish, sesame seeds, and chopped seaweed.
Between the miso and Furikake, you wont believe how amazing this simple tofu and rice dish tastes.
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Rice Burrito Cauliflower From Love & Lemon
Why we love it: Imagine a bowl of rice with beans, but with the volume turned up. The cauliflower rice adds texture minus all the carbs and the black beans add protein and fiber, while the mango adds natural sweetness.
Hero composition: The cashew ice cream and green chili sauce are the best starters here. We recommend doubling the recipe and keeping it in your fridge all week.
Get the formula.
Crustless Spinach Cheese Pie
Im a big fan of pies, as Im sure many of you are too. But Im not a big fan of all the carbs they contain.
Thats because of the crust. Just one serving of pie crust has a whopping 19 grams of net carbs.
And as great as the pie crust is, its not worth ditching your skinny jeans.
With this cheese pie, you get all the taste of piewithout all the carbs. Youve got ooey-gooey layers of cheese layered with spinach.
Also, it not only tastes great but is good for you too. Besides being high in protein, it is also rich in calcium.
And its also a great source of immune-boosting Vitamin A. Also, unlike regular pies, this one contains only 2 grams of net carbs.
Best of all, it only takes 2 minutes of prep time. Then you step back and let your oven bake, bake, bake.
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Vegan Lentil Wraps 30
As you can tell, Im a big fan of lentil wraps, I mean Ive made several recipes and different versions and Im pretty obsessed. This is my third version that also happens to be rich in protein. Feel free to use different wrappers to make these even more nutritious. Recipe here.
- Ready in: 35 minutes | Serves: 4
- Kcal: 472 | Protein: 19g | Carbohydrates: 56g | Total Fat: 21g
Easy Keto Broccoli Cheese Slow Cooker Soup
When its wintertime, you just want to hibernate. And slurp some soup.
This soup is creamy, cheesy, and oh so comforting. It feels like a warm hug.
Thats because youre cooking it in a slow cooker. So, all the flavors fully develop.
So, make sure you have a slow cooker. If you dont have one, this one wont break the bank.
Besides being delicious, this soup is pretty nutritious. The broccoli provides Vitamin C, which is good for your immune system.
Meanwhile, the cheese provides calcium, which is good for healthy bones.
Now, this soup uses fresh broccoli. But if you dont have fresh broccoli on hand, you can use frozen.
Just make sure to reduce your cooking time by half. Thats because the frozen broccoli will cook a lot faster.
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Parmesan Crusted Pork Chops
Chicken is good and all. But sometimes, you need a change.
These pork chops are off-the-charts amazing. They are juicy and tender on the inside and crispy on the outside.
And theyre crusted in Parmesan cheese and crushed pork rinds. So, theyre full of flavoryoull definitely want these on your weekly rotation.
Besides making a good breading, pork rinds are perfect for snacking on too. Theyre low carb and they contain lots of protein too.
So, theyre quite filling. Feel free to get some here.
These pork chops are filling just the way they are. But for extra nutrition, you can serve them with a simple arugula salad.
Easy Cucumber Tomato Salad
Though summer is the time most people make this delicious veggie salad, I am not convinced that it really should be. Since cucumbers are usually available all year, anytime should be a great time for this light salad!
This Spicy Cauliflower Mushroom Soup is low carb, gluten free, easily made vegan and contains only 60 calories per cup!
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The Tale Of Two Vegetarians
Vegetarian #1 – gluten-free pasta, tomato sauce, tofu, bread, crackers, bliss balls, fruit, dried fruit snacks, smoothies, protein powder shakes, protein bars = high carb, high sugar, high processed meals.
Vegetarian #2 – salad, nuts, avocados, natural yoghurt, blue cheese, seeds, vegetable smoothies, nut butter, tahini, fish and eggs = balanced, lower carb, unprocessed meals. Diversity is the key.
Spaghetti Squash Burrito Bowls
I love burritos, as Im sure many of you do too. Whats not to love about them?
Everything but the carbs that is. And as delicious as they are, theyre not worth ditching your skinny jeans.
These burrito bowls give you all the flavors you love- without all the carbs. Theres nicely seasoned ground beef, ooey-gooey melted cheese, juicy tomatoes, and creamy avocado.
All sandwiched in a spaghetti squash bowl. Its the perfect bowl to eat out ofisnt it nice when you can eat your bowl?
Now, thats how I like to roll. What a lovely high protein dinner!
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The Best Tofu Scramble
Its amazing how egg-like this tofu scramble becomes once you mash it down in the pan.
It wont be wet, so if thats how you eat your eggs, this might not be for you.
If you need a vegan alternative for your breakfast, this will be your best bet.
Once you add in the nutritional yeast, salt, turmeric, and garlic powder, the tofu becomes a lovely yellow color and pretty tasty, to boot!
Getting Enough Protein On A Vegetarian Diet
Despite its health-promoting benefits, one of the areas where a vegetarian diet can prove difficult is in finding foods that provide sufficient protein for muscle building, especially if youre following a low carb diet. Foods that make up the bulk of a vegetarian diet tend to be high in carbohydrates, so finding high protein low carb vegetarian foods for bodybuilding can be challenging.
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Vegan Keto Butter Cauliflower
A keto-friendly, vegan spin on a take out classic. Packed with flavor and spice, pair it with some cauliflower rice for a substantial, warming meal.
Layers and layers of tasty ingredients piled high and baked to perfection! This casserole is absolutely delicious.
Beware though, chickpeas do have a high carb count, but they are layered in this casserole on the bottom and might still be OK to eat depending on your diet requirements and portion size. Or simply skip the chickpea layer!
Final Notes On High Protein Low Carb Vegan Meals
These recipes are great foods for bodybuilding, keto, or anyone in general looking to lower their carb intake, which can be quite high on a vegan diet.
One other thing to keep in mind is that eating some carbohydrates are good in most cases. Going to a keto diet can lead to vegan insomnia symptoms that can take a while to go away.
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Curly Lentil Salad With Love And Lemon
Why we love it: A beautifully unexpected combination of lentils, paneer, cauliflower and fresh spinach, all topped with a spicy lemon serrano sauce. Its a far cry from the boring curry lentils youve eaten out of your pocket from Trader Joes.
Hero composition: The lemon cilantro sauce gives it a unique twist.
Get the formula.
Hot Eggplant And Seitan Open
Seitan is a vegan meat-like product made from wheat protein therefore it packs a hearty dose of those amino acids! There are a number of ways in which you can cook seitan, but this eggplant and seitan open sandwich recipe is certainly up there with the best.
Get the recipe here.
This fire-roasted tomato pasta features chickpeas and arugula. | No Meat Athlete
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Roasted Cauliflower With Tahini Dressing
Cauliflower is a really trendy vegetable right now. It’s pretty cool to think that veggies are becoming just as cool as junk food, if not even cooler, and that people are so interested in trying new foods and finding new ways to cook them.
Roasted cauliflower is a particularly delicious way to make it, and topping it with tahini is genius.
Tahini is a great vegan source of protein: according to Mind Body Green, “It has 20% complete protein, making it a higher protein source than most nuts.” That’s why this recipe from Chatelaine for Roasted Cauliflower with Tahini Dressing is so awesome.
Smashed Chickpea Salad Sandwich
Ill never be able to give up sandwiches, and chicken salad is a favorite of mine. Its creamy, filling, and very versatile.
But when youre looking for a vegetarian alternative, you cant go wrong with this smashed chickpea mixture.
Theres a lot of onion and pickle in here, giving this lovely crunch.
Plus, theres mayo, mustard, apple cider vinegar, salt, dill, turmeric, and black pepper for a dreamy dressing.
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Smoky Maple Tofu Sandwich
This is one serious sandwich! Its a regular TLT , though its bursting with extras, too.
Youll start with what you might expect lettuce and sliced tomato but then theres also vegan mayo, caramelized onions, mashed avocado, and mustard.
Oh, and did I mention the smoky maple tofu?
Dont worry you wont need to smoke anything for hours to get the flavor. Just use liquid smoke!
Looking for a hearty, protein-packed, savory way to start your day? Look no further!
This dish needs just a handful of ingredients, making it pretty cheap to make.
When you serve it with some fried eggs , it makes for one delicious breakfast.
So, yes, this dish is incredibly healthy. It has so much goodness from all that spinach, along with some phenomenal protein from the paneer.
But it doesnt look the best.
If you can get past the deep green look, youll love this with some coconut rice or naan bread.
High Protein Vegan Foods List
So what can you eat on a vegan diet to get enough protein? Besides obviously protein powder, which is exquisite.
Well, adults need 0.8 g protein/kg weight every day. So if youre a 55 kg female this means you need to be getting 44 g of protein per day to cover your needs. Make sure to get your protein from different sources to get a complete set of all essential amino acids in your diet.
Heres a summary of which foods you can enjoy to get enough protein on a vegan diet:
- Legumes. This includes lentils, chickpeas and all types of beans.
- Green Vegetables. This includes spinach, kale, broccoli, even parsley theyre all great protein-packed low calorie sources.
- Soy and soy products. Some examples are tofu, tempeh and edamame. These foods are great if you also need to watch your carbohydrate intake, because theyre low carb.
- Nuts And Seeds. Hemp seeds, chia seeds, almonds, peanuts, sesame seeds and all of their butters are great options.
- Whole grains. The best choices here would be oats and quinoa.
Now lets get to the recipes!
Well, and thats it! 15 vegan meals to get your protein even if you arent eating animal products. I hope you enjoy these recipes, please share them if you do!
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