Quinoa Salad With Pecans And Fresh Mint
Fluffy quinoa and crunchy pecanstwo great sources of proteinwork well together to create complementary textures in this brightly flavored salad. Batch cooking grains and keeping them in your fridge is a great way of having ready-to-use ingredients that will save you time and also help you make healthy choices.
For this salad, use pre-cooked quinoa and mix it with pecans, mint, parsley, green onions, and a quick vinaigrette of olive oil and lemon juice. Only 15 minutes to prepare and 6 grams of protein per serving.
High Protein Pasta And Pesto Recipe
Nutrition with 2.5 oz High-Protein Pasta: 430 Calories, 20g Protein, 51g Carbs, 19g Fat.
One of my favorite go-to recipes is a pesto. You can use a variety of herbs and greens along with vinegar and spices to achieve unique flavors and combinations.
You don’t have to include cheese or nuts in your pesto if you are dairy-free or nut-free although some would argue that you couldn’t call the sauce a pesto anymore.
A classic Italian pesto is prepared with basil, pine nuts, olive oil, garlic, and parmesan cheese.
The issue you may run into when preparing a classic pesto is that most recipes call for 1/2 cup or more of oil, although this may help blend the pesto it leads to excess fat and calories.
This kelp noodle pesto bowl recipe includes a recipe for a delicious and quick kale pesto prepared with parsley, cilantro, and kale, blending using apple cider vinegar and lemon juice. Swap out the kelp noodles with 2.5 ounces of high-protein pasta and you’ll get a meal with almost 20g of protein.
Mix in veggies, potatoes or anything youd like with this stuff!
Low Carb High Protein Vegan Egg Roll In A Bowl
This egg roll in a bowl recipe is veggie-packed, high in protein, low in calories and super tasty! I did have it with some rice on the side, because its a lighter meal and I was pretty hungry. So if youre really hungry, either double the recipe or serve with rice, noodles or whatever you desire. Recipe here.
- Ready in: 25 minutes | Serves: 2
- Kcal: 260 | Protein: 17g | Carbohydrates: 14g | Total Fat: 18g
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Why Is Protein Important
Protein is important for everyone, no matter what diet you follow! Its highlighted for vegans and vegetarians because animal protein is considered complete protein and few plant-based sources are complete proteins.
Make sure youre getting a variety of protein sources in your diet each day. Protein is necessary to maintain and repair tissues. Its important for many body functions and can help with weight maintenance.
Vegan Tortas With Bbq Seitan Ribs
Bonus: super nutritious, spicy and incredibly tasty80 g protein per serving!
Busting with flavors, textures, and colors, this delicious vegan sandwich is our take on a Mexican torta. Stuffed with amazing seitan, refried beans, avocado, salsa and more, this sandwich will satisfy any cravings for a filling, meaty sandwich. Try out these vegan tortas and youll keep coming back for more!
And next dinner! Honestly, a lot of the lunch recipes could also be eaten for dinner and vice versa. Whichever way you eat them enjoy!
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What About Protein Supplements
Some protein powders are plant-based. Depending upon the plants used to make the powders, they may be complete or incomplete proteins.
The position of the American Dietetic Association is that while food supplements can help people meet their daily nutrition goals, eating a wide variety of nutrients rich in protein is usually a better strategy for meeting daily goals.
Some protein supplements may also be high in sugar or sodium to improve the taste, so it is important to read the nutrition labels.
Vegetarian Black Bean And Hummus Wrap
The Spruce / Ahlam Raffii
You get a double dose of protein in this healthy and delicious wrapfirst from the roasted red pepper hummus and then from the black beans. Vegetables such as mushrooms and corn add texture and nutrition while the poblano pepper brings a bit of smokiness to the recipe.
Each wrap has 13 grams of protein and you need 25 minutes total to serve this dish.
Toss a quick salad and serve with avocado slices, which also contain protein at 2 grams per 100-gram serving.
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Chickpea And Pumpkin Fritters
Source: Chickpea and Pumpkin Fritters
This recipe is great to have during the Fall and Winter months because its got hearty grounding ingredients like pumpkin and chickpeas which will give you the comfort you crave during these seasons. Trudy GeneusChickpea and Pumpkin Fritters are so delicious and will impress anyone who tries them!
How Much Protein Do You Need
Because most plant proteins are less easily digested and absorbed by your body than animal proteins, prioritizing protein intake is key when eating a plant-based or vegan diet.
How much do you need? Aim to eat at least 100 grams of protein per day if youre a woman and 140 grams if youre a man of average height and build. Eat more if youre a man taller than 6 feet or a woman taller than 5 feet 6 inches or if youre very physically active. Eat less if youre shorter or have a petite frame.
This guide provides both the protein percentages and grams per serving for plant foods.10 Note that these are based on average values. Protein percentages and gram amounts can vary depending on food processing, preparation, and other factors. Protein amounts of prepared foods can also vary from brand to brand.
Eating low carb as a vegan
Eating low carb as a vegan
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How Much Protein Do We Need
According to the British Nutrition Foundation, most adults require 0.75 grams of protein per kilogram of body weight daily . It notes that protein requirements increase in pregnancy by 6g per day and lactation by 8-11g, depending on the infants age.
The Dietary Guidelines for Americans advise adults to consume 10-35 percent of their daily calories as protein, 46g for females and 56g for males.
Its important to note that the amount of protein that someone requires may vary depending on their activity levels and the type of exercise they do.
For example, the International Society of Sports Nutrition recommends 1.4-2 g/kg/d protein for building and maintaining muscle mass. However, they also note that there is evidence that higher protein intakes of over 3 g/kg/d may have positive effects on body composition in resistance-trained individuals.
However, a 2016 study advises that although long-term consumption of 2 g/kg/d protein is safe for healthy adults, long-term intakes of higher than this may result in digestive, renal, and vascular abnormalities. Harvard Health also agrees that until experts are conclusive about safe amounts, untrained individuals should aim for no more than 2 g/kg/d.
Chickpea Tofu With Tahini Sauce
Image Source: Chickpea Tofu With Tahini Sauce
The nice thing about tofu is that it is protein dense and can easily be incorporated into a dish to improve the protein stats. In a similar fashion, these richly seasoned and flavorful Chickpea Tofu With Tahini Sauce powerhouses from Power Vegan Meals by Maya Sozer are great for topping salads or other dishes. Unlike tofu, they are more like firm bread in consistency, quite fun and filling.
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Vegan Tofu Scramble With Spinach
This breakfast dish, similar to a spinach omelet, has a bit of umami flavor, giving it an unexpected but delicious finish. Sautee tomatoes, garlic, mushrooms, and spinach until tender, add the tofu, and then drizzle everything with a bit of soy sauce and lemon juice. With 36 grams of protein per serving, this is more than you need to start your day with a boost of energy.
Serve it with a coconut-raspberry smoothie for an extra 5 grams of protein.
Black Beans With Corn And Tomato Relish
You can serve this hearty bean salad at room temperature or chilled. It tastes better if its allowed to sit overnight so the flavors can develop, but if you are short on time, you can eat it right away and it will still taste amazing. This recipe for Black Beans with Corn and Tomato Relish is excerpted from The Everything® Mediterranean Instant Pot® Cookbook by Kelly Jaggers. Copyright © 2020 by Simon & Schuster, Inc. Used with permission of the publisher, Adams Media, an imprint of Simon & Schuster. All rights reserved.
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Middle Eastern Lentils And Rice With Crispy Onions
This traditional Lebanese dish, also known as Mujadara, is made with lentils, rice and crispy golden onions. Its easy to make and full of flavor and nutrition. Youll absolutely love Rouxbes Middle Eastern Lentils and Rice with Crispy Onions!
Healthy High Protein Vegan Meals You Need To Try
Need healthy and easy vegan recipes but high in protein for lunch or dinner? Here you get some delicious high protein vegan meals that are easy to make with few simple ingredients. We need some healthy and protein rich foods to fully fill up our energy and body metabolism after a workout or exercise. Or if you are trying to lose weight, your body needs protein food to balance your diet and body ecosystem. So if you are a vegetarian or bored with your meat or egg diet, you must try these high protein vegan meals at lunch or dinner.So lets jump to these recipes and enjoy your meals with your family or friends.
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Vegan Crockpot Spinach Lasagna
If you need an easy lunch for the family but don’t have time to be in front of the stove, prep this lasagna in 10 minutes and put it in the slow cooker for 6 hours. By lunchtime, you’ll have a creamy lasagna ready for your family without worrying about the oven or without having to clean so many pots.
Each serving of lasagna has 25 grams of protein.
Roasted Veggie & Quinoa Salad With Creamy Tahini Dressing
The most delicious, flavourful salad with roasted squash and cauliflower, spiced with cumin & turmeric, mixed with lentils, quinoa, kale and a super creamy tahini garlic dressing.
Amount of protein per serving: 18g
Easy vegan protein pancakes which come together quickly in the blender! Made with rolled oats, gluten free flour and banana.
Amount of protein per serving: 18g
Rich, chocolaty vegan pudding made two ways: with cashews or black beans! Naturally sweetened and made with just 6 simple ingredients.
Amount of protein per serving: 13.8g
Spicy Vegan Barbecue Lentil Loaf is oat-free, sturdy, hearty and not mushy. This loaf is bursting with barbecue flavor!
Amount of protein per 2 slices: 12g
Lots of flavor in this easy, 25-minute from-scratch Broccoli Tofu Stir Fry that needs only a few ingredients!
Amount of protein per serving: 27g
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High Protein Lentil Recipes: The Ultimate Guide
This roundup of 21 high protein lentil recipes features a star of the plant-based space: the trusty lentil! Versatile, cheap, easy to use and SO delicious, youll love featuring it in so many recipes. From tacos to soups to salads and more, read on to learn how much protein is in lentils and to see my favorite high protein vegan recipes, with lentils!
How To Make A High Protein Meal With Lentils
Lentils are an easy substitute for beans or ground meat in many recipes. So, start there when brainstorming how to best use them! For example, substituting lentils for meat in a burger recipe would be a very simple swap that would likely save you money and time.
If youre not sure if you enjoy lentils, I recommend adding them to a dish youre already a fan of first, just to see. For example, if youre going to make a salad to bring for lunch, try adding a spoon of lentils on top for texture + interest! You may like them more than you realize, and they really pack a punch of protein.
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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.
Vegan Macaroni And Beyond Beef Recipe
Nutrition: Calories 510, 52g Carbs, 38g Protein, 22g Fat.
Find an incredibly simple and fast recipe to make a twist of the classic macaroni and cheese dish. This time around however, we do not use any cheese, and instead bet on a mix of spices and condiments to achieve a meat sauce consistency that coats the macaroni elbows smoothly.
Feel free to add any extra vegetables you’d like! We substituted beyond meat in the recipes instead of beef and used high-protein pasta.
Want to try Trifecta vegan recipes every night of the week without the cooking? Shop our vegan meal plan now for fresh vegan meals delivered weekly.
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Mashed White Bean Salad
So this recipe is great for a snack, dip, or in bowls. I simply served it on some wholegrain bread for lunch, because I was pretty lazy to think of something else. Ingredients include canned white beans, capers, garlic and arugula. Recipe here.
- Ready in: 5 minutes | Serves: 4
- Kcal: 150 | Protein: 8g | Carbohydrates: 22g | Total Fat: 4g
This chickpea skillet is made with canned chickpeas, frozen green beans, spinach, spices and its really easy to make for a quick weeknight dinner. Recipe here.
- Ready in: 15 minutes | Serves: 2
- Kcal: 413 | Protein: 20g | Carbohydrates: 63g | Total Fat: 12g
Creamy Vegan Pasta Alfredo Recipe
420 Calories, 14g F, 54g C, 21g P
Making a dairy-free Alfredo sauce is easier that it seems, the magic trick, soaking cashews in water and blending them with nutritional yeast and a little vegan cheese if you’re looking for an extra-‘cheesy’ pasta sauce.
This vegan Alfredo sauce recipe combines cashews, almond milk, and some roasted red peppers for a unique and tasty twist on classic pasta alfredo all in 4 quick steps.
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Black Bean And Sweet Potato Chili
For a twist on the traditional chili, try this hearty, vegan, and gluten-free dish. The sweetness of the sweet potatoes is a pleasant counterpoint to the cayenne pepper, cumin, and chili powder. The black beans add a nice texture and good dose of protein, making for a satisfying stew the whole family will love.
Each serving of chili has 19 grams of protein and the stew cooks in just 25 minutes after 10 minutes of prep. Serve over brown rice, or crush tortillas on top. Use a dollop of vegan sour cream or cream cheese to add some creaminess to your chili.
Pasta And White Beans With Spinach
When you add spinach, walnut, and a few hemp seeds to your pesto, the protein content soars. Use a whole grain or bean pasta and add some white beans, and you have a delicious and satisfying meal rich in plant protein. Leftover pesto can be stored in a small tightly covered container in the refrigerator for up to 3 days or in the freezer for up to 3 months. You have to try this Pasta and White Beans with Spinach-Walnut Pesto by Robin Roberston.
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Vegan Meal Plan And Grocery List
Youll find most of the ingredients here at your local grocery store. However, some stores may not have ingredients such as Tempeh, so you may need to head to a healthy food store too.
- 4 tsp Coconut Sugar or palm sugar
- 2 tsp agave/apple bee-free honey
- 1 tsp stevia if your protein powder is quite sweetened you wont need this
- 13 oz kidney beans, drained and rinsed
- 1.5 tbsp Italian seasoning blend
- 1 tbsp garlic powder