High Protein Vegetarian Sandwiches
You do not have to have a slice of meat or even cheese to have a high protein sandwich. The barbecue sandwich above is made from a brand of seitan type product called No Evil FoodsYou can find the recipe for this barbecue sandwich shown above at
You can also make a lot of great sandwiches out of tofu or tempeh. I love the locally made Smiling Hara Hempeh which uses hemp seeds! Here are some other delicious ideas!
- Grilled Tofu Summer Vegetable Sandwich
- Barbecue Tempeh Open-Faced Sandwich
Best Plant Based Protein Sources
This article was last updated on 23 March 2022 by Tracey Raye.
Kerry Torrens is a qualified Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.
Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy and the Complementary & Natural Healthcare Council . Find out more at urbanwellness.co.uk.
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
How Much Protein Do I Need
Protein needs vary according to your age, gender, body size and the amount may go up according to the type of exercise that you may do like weight lifting. Difference health conditions also make a difference in what someone may need.
One thing that is difficult for many people to get a good understanding about is that we cant store extra protein if we need too much. It is only used to build and repair the body and after that the extra is used as calories with the nitrogen not needed to be eliminated as a waste product. For some people with certain health conditions, too much can be a stress on the body and it also may lead to some dehydration.
There may be an added benefit of eating plant-based protein and inflammation. That is because animal products are connected more with inflammation while plants help reduce it so it is a good reason to go meatless once or twice a week if you are unable to do it every day. Not only are there great health benefits but they are also very delicious!
Here are some nice calculations to help you estimate your protein . A registered dietitian can help people individualize their protein needs also.
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Almond Cherry Pepita Bars
This completely plant based fruit-and-nut snack has a light and chewy texture that comes from brown rice cereal and syrup. Dried cherries give it a burst of sweet-tart flavor that is balanced by flaky sea salt, almonds and pepitas. Wrap them individually for a satisfying snack that can be made ahead and taken on the go.
Get the Recipe: Almond Cherry Pepita Bars
Why Should You Have A Protein Bowl
The most common question we all have about a vegan lifestyle is how to get enough proteins.
This vegan protein bowl is a perfect answer to that question with a recipe that everybody will love!
Its a great protein lunch to serve to non-vegan friends and convince them that vegan lunches can be delicious and protein loaded.
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Slow Cooker Vegan Chili
There’s nothing quite as comforting as a warm bowl of slow-cooked chili. Equipped with black beans, pinto beans and lentils, this hearty, plant-based chili boasts an all-star ingredient list of heart-healthy, fiber-filled legumes.
The best part is, one serving only has 2 grams of fat â nearly five times less fat than your average portion of beef chili.
You probably won’t miss the meat with this one â tempeh steps in giving some texture to the soup while the vegetable broth with soy sauce gives it an umami flavor.
ICYMI: Tempeh is a fermented soy product that packs more protein than tofu and also provides you with a good amount of calcium and gut-healthy prebiotics. With 19 grams of protein and 8 grams of fiber, you’re sure to get your fill from this hearty plant-based dinner recipe.
The Best Tempeh Marinade
A truly great marinade should hit all the key notes: sweet, savory, acidic and maybe a little spicy. This marinade accomplishes all of the above with honey, sriracha and a deep bench of spices that boost the flavor of tempeh while coating it in a sticky glaze as it cooks. We included cooking instructions for the grill oven, and air fryer, but let your imagination guide you to the perfectly cooked tempeh of your dreams.
Get the Recipe: The Best Tempeh Marinade
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Grilled Bbq Tempeh Steaks
A simple homemade barbecue sauce transforms tempeh into the new cookout classic. This soy-based protein source can be grilled whole, but a little extra knife work allows all the sauce to really seep in. We think a good barbecue sauce should have a perfect balance of acid, umami and sweetness and this one is worth its weight in charred, sticky gold. After just a few minutes on the grill, youll have shellacked steaks that are pure summer vibes.
Get the Recipe: Grilled BBQ Tempeh Steaks
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– Kelly G.
“Alex everything sound so simple. Her food is delicious and she provides realistic and sustainable changes towards a plant-based life style!”
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“Wonderful course especially for those beginning a transition to plant-based, whole foods. It was easy to fit in my schedule. Loved the recipes!”
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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
Vegan Curried Vegetable Chowder
This creamy vegan soup is hearty enough for a whole meal, thanks to chickpeas and a host of vegetables. To make it even more filling, you can add a scoop of cooked rice or noodles just before serving. When selecting a vegetable broth for this recipe, try to find one that is lighter in color and flavor so it doesn’t overpower the other components.
Get the Recipe: Vegan Curried Vegetable Chowder
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Unlock 10 More High Protein Meals For Sporty People
The following recipes are the upgraded high-protein versions of our meals
You lift weights, do sports and you need more calories?
These locked recipes are upgradedversions of the recipes we have available on the blog: that means all of them are between 500-700kcal and contain at least 24g+ protein, many a lot more.
To unlock them create a free account.
Youll also get our free vegetarian 7-Day High Protein Meal Plan and our weekly veggie newsletter .
How To Make Lentil Sloppy Joes In A Pressure Cooker
The pressure cooker was the perfect method for making these Lentil Sloppy Joes. All of the ingredients go straight into the pressure cooker so theres really not much active time involved. I started with sautéing the onions, carrots and garlic in the pressure cooker using some Pompeian Robust Extra Virgin Olive Oil, because I prefer the taste of sautéed vegetables. I used the Pompeian Robust Extra Virgin Olive Oil so that the bolder olive oil flavor that would come through in the BBQ lentils.
Once your vegetables have softened, then add all your liquid ingredients, spices and lentils, set your pressure cooker to high and cook for 20 minutes. I also used Pompeian Organic Apple Cider Vinegar in the BBQ sauce because the acidity balances out the sweetness and gives it that TANG we all love in our BBQ sauce. Next, after the 20 minutes are up let the pressure cooker sit for 5 minutes. Then release any remaining steam and youre done! Its truly the perfect filling for our Vegan Sloppy Joes.
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Your Guide To Plant Based Protein
By Jen Hansard |
Plants are full of a variety of nutrients, including protein! That’s right. Meat doesn’t hold a monopoly on protein, and plant protein is just as important to fueling our bodies the right way. Let’s learn what plants have the most protein as well as how to use these ingredients in recipes to give us strength and energy.
Many people say their biggest hang up to eating more plants is that they’re afraid they won’t get enough protein. Did you know that every single plant food contains protein? While they might not all equal that of a ribeye, plants are loaded with protein. Plant based protein sources are abundant, and I can’t wait to share my fav plant protein sources as well as how to make filling meals using just plants.
When I started Simple Green Smoothies, I was in it for one thing: adding 1 healthy habit into my day. Once I got hooked on smoothies though, I started craving real food throughout the day. This led me to create 4 different meal plans that are 100% plant based and full of incredibly delicious recipes all powered by plant protein. I learned the incredible power of plants, and can’t wait to share that with you too!
Healthy Seed And Oat Crackers
These crackers are super crispy, loaded with nutrients and they couldn’t be easier. Just give them a quick soak in hot water this helps them create a gel, for binding and pop them in the oven. They’re a great gluten-free and vegan alternative to traditional crackers as the perfect accompaniment to cheese, dips or hummus and, when broken into small pieces, for lending salads added crunch. They’re so good you may never buy crackers again!
Get the Recipe: Healthy Seed and Oat Crackers
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How To Store Casserole
Since Im just cooking for one, I like to freeze the leftovers of this broccoli rice casserole. The best way to store this casserole is to cut it into individual portions and freeze the pieces separately. When you need a quick dinner, you can pull a piece out of the freezer without having to deal with a huge block of frozen casserole pieces stuck together.
I like to reheat the frozen leftovers in the microwave for a few minutes or the oven at 325°F for 10-15 minutes.
Vegan Sweet And Sour Chickpeas
Im not going to lie to you guys I developed and photographed this recipe quite a while ago. Please dont hate me for hoarding this delicious recipe all for myself!
Life has been super busy so getting ahead on recipe development has been a lifesaver. Thank you, past Emilie, for working ahead a bit!
We all go through seasons of life that just feel super chaotic, so I know Im not alone in my need for quick recipes that dont take a lot of thought, a lot of ingredients or a lot of time. Shout out to all the moms and dads and hard-working people out there running around all day with little free time to make life better for the ones around you.
Some days, anything that requires more than 30 minutes for cooking is just not an option. On those days, if I dont have a recipe that comes together FAST, Ill be stuck eating avocado toast for dinner . I know most of you are in the same boat with wanting dinner to be quick and easy so you can move on to other things in your life. Youre my people, and this recipe is for you.
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How To Get 100g Vegan Protein In A Day
If youre looking to get 100g of vegan protein in a day through high-protein vegan meals, Ive got you covered!
If you need more than 100g of vegan protein, you can definitely add vegan protein powder or mock meats to your daily meals for more protein, but this post specifically covers 100g of vegan protein without vegan protein powders or pre-made vegan meat substitutes!
Dont get me wrong, I love vegan protein powder or vegan meat substitutes but wanted to make a list of vegan meals and recipes without them
Breakfast Wrap With Seitan Sausage Crumbles
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This cookbook was made with the contribution of Health Canada.
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How Can Vegans Get 100g Of Protein A Day
Eat meals that are high in vegan proteins and keep track of the protein content in each of your daily meals and snacks to ensure you reach your target protein intake for the day. Many of the recipes in this compilation have upwards of 20g of protein per meal, so combining any of these for your three meals a day, plus protein rich snacks will get you to 100g of plant based protein!
Mediterranean Chickpea Spinach Stew
Source: Mediterranean Chickpea Spinach Stew
Everyone needs a back-pocket recipe that they can pull out at a moments notice. Made up of fairly basic pantry staples that you probably almost always have on hand, its especially great when you know youre due for a grocery shop. Unlike most traditional stews that take hours to cook, this one is ready in about twenty minutes. But the best part? Itll still taste like youve been working on it all day. You have to try this Mediterranean Chickpea Spinach Stew that is reprinted with permission from Effortless Vegan by Sarah Nevins, Page Street Publishing Co. 2020. Photo credit: Sarah Nevins
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Can You Get Enough Protein On A Vegan Diet
To be frank, it is a myth that vegans cannot get adequate protein in their diets. True protein deficiency is very rare. But, it is still an important macronutrient that is necessary for our bodies to thrive.
When I first went vegan, I was pretty concerned about my protein intake. I decided to track macro and micronutrients in Cronometer and found that I was getting enough protein every day. When I started to hit the gym, though, I found that my body craved higher protein foods.
Protein shakes are not my favorite thing – I prefer to eat my calories. So while I do have some Vega protein powder in a smoothie here and there, most of my protein comes from whole vegan foods. Thankfully, there are plenty of plant-based protein options!
Here Are Some Of The Foods That Are High In Protein For 10 Delicious Plant
- May 5: Vegetarian Protein Sources: Beans and Nuts with Recipes
- May 6: Vegetarian Protein Sources: Whole Grains
- May 7: Vegetarian Protein Sources: Soy and Non-Soy Meat Substitutions
- May 8: Vegetarian Protein Sources: Finding the Right Protein to Meet Your Needs
- May 9: Vegetarian Protein Sources: High Protein Vegetarian Sandwich Ideas
- May 10: Mothers Day Barbecue (check out the Mothers Day Brunch Ideas here
- May 11: High Protein Bowl Ideas
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Curried Lentil Hummus And Pita
Source: Curried Lentil Hummus
By mixing the protein in wheat pita with the chickpeas in hummus, you create a perfect protein! This Curried Lentil Hummus recipe by Harriet Porterfield can be paired quite nicely with this Homemade Pita Bread recipe by Josephine Watemore to make the ultimate complete protein meal!
Can Vegans Get Enough Protein
Most vegans dont have to worry about getting enough protein. All whole foods naturally contain protein, so if you eat a mostly whole food, plant-based diet and consume enough calories for your needs, then theres no need to crunch any numbersyoull get enough protein without thinking about it. For those who do enjoy the quantitative aspect of nutrition, protein requirements are fairly easy to calculate. The USDAs Recommended Daily Allowance is 0.36 grams of protein per pound of body weight. To calculate your protein needs, multiply your weight in pounds by 0.36, and the result is the number of grams of protein you need each day. For example, a 130-pound woman should aim for 46.8 grams of protein per day, and a 170-pound man should aim for 61.2 grams of protein per day. Note: this formula is designated for the average individualsomeone who may exercise on occasion but not at high intensities nor a majority of the week. Those who are more activewho exercise at a moderate to high intensity at least four days a weekshould aim for 0.7 grams of protein per pound of body weight. This is a general guidelineto truly optimize performance, a plant-based dietitian can help fine-tune your exact protein needs based on your activity level.
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