Vegan Recipes With Nutritional Information

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Add High Protein Snacks

Healthy High Protein Vegan Snack Recipes

Whether you are trying to hit your high protein goals or just keep your hunger in check between meals, high protein snacks are a healthy eating staple.

By FDA labeling standards any snack that has at least 5 grams of protein per serving can claim it’s a good source of protein and any snack with 10 grams of protein per serving or more is high in protein – even if this snack is well over 300 calories per serving.

Opt for more healthy, minimally processed snacks, made with quality whole food ingredients and natural nutrition. And, double-check the nutrition info for total calories, fat, carbs, sodium, etc. to make sure it matches your overall health needs.

Common Plant-Based High Protein Snacks:

  • 1/2 Cup Edamame
  • 2 Rice cakes with 2 Tablespoons Nut Butter

Chocolate Orange Dessert Donuts

Indulge in these rich treats, which combine two of the worlds best flavorschocolate and citrus. The sweet rounds are enhanced with orange zest, juice, and segments to really make the tangy element pop. A few tablespoons of tahini add extra moisture and a slight nutty flavor to offset the sweetness, making this vegan dessert recipe one youll want to bake again and again.

Vegan African Peanut Stew

Another creamy and flavorful one-pot vegan dinner is this healthy African peanut stew loaded with meaty soy curls! Calling for basic ingredients such as garlic, ginger, potatoes, tomatoes, coconut milk and peanut butter, its incredibly delicious, accessible and family-friendly. Add any veggies of your liking and finish with a spritz of lime juice and fresh herbs!

Read Also: Strawberry Lemonade Hennessy Drink Recipe

I Love To Hear From You Guys

I hope you enjoy these healthy vegan recipes as much as I do! Dont forget to pin or share this post so you have these recipes ready when you need them!

If you give any of these vegan dinner recipes a try, Id love to know what you think about it. Just leave me a comment below. Your comments really make my day!

Are you looking for even more vegan recipes? Then check out these 10 vegan recipes for beginners!

You like my recipes and roundups and want to see more? Then follow me on , , or !

Sina

Meal Planning Vs Meal Prepping

Eat More Plants on Instagram: The Vegan Food Plate made easy! ...

While the two often go hand-in-hand, they arent the same thing.

Meal planning is the process of putting together the menu. In comparison, meal prepping is the act of actually preparing part or all of the said menu to cut down on kitchen time.

This means that, while its possible to create a healthy vegan meal plan without prepping, the planning is crucial for any meal prep!

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Minute Mediterranean Vegan Pasta

This Mediterranean vegan pasta by Florian from Contentedness Cooking comes together in only 10 minutes. All you need is five ingredients. I mean I just had to include this recipe in my roundup of vegan dinner recipes, right? Dinner cant get much easier!

This vegan superfood bowl by Diana and Natalia from Little Sunny Kitchen is made with zesty bean quinoa, onions, potatoes, bell peppers, and peas. Its super easy and extremely flavorful!

Simple Beet And Coconut Pasta

Dont you just love the color of this simple beet and coconut pasta by Evi from Green Evi? This healthy vegan meal comes together in only 20 minutes! Evi topped it off with roasted pine nits and fresh mint. So many delicious flavors going on here!

I love hummus and I love pizza. So I thought why not just make hummus pizza?! Instead of tomato sauce, I spread hummus on the pizza dough. I also added spinach, cherry tomatoes, mushrooms, artichokes, olives, and red onion.

This pizza soon became one of our favorite vegan dinner recipes!

Also Check: Dr Jim Sharps Recipe Book

Vegan Butternut Squash Lasagna Roll

A creamy mixture of roasted butternut squash and navy beans replaces the cheese in these clever and quick lasagna rollups. The inner filling is seasoned to perfection with Italian herbs and sweet white miso, and then everything is slathered in a rich marinara sauce. This dish is perfect for entertaining guests when youre short on time.

Butternut Sqaush Mac And Cheese With Broccoli

Quinoa and Chickpea Meal | Easy and Healthy Plant-Based Vegan Recipes

No collection of comforting vegan recipes would be complete without a good plant-based take on mac and cheese. The satisfying and good-for-you butternut squash sauce will make you forget all about boxed mac and cheese and its powder packets. Blended with savory nutritional yeast, fragrant garlic, and tangy white wine vinegar, this sauce is exceptionally creamy and pairs perfectly with the tender bite of steamed broccoli.

Read Also: Philadelphia Cream Cheese Banana Bread Recipe

Vegan Dishes With Up To 21 Grams Of Protein

A vegan diet rich in vegetables, fruits, whole grains, nuts and seeds has been shown to lower the risk of chronic diseases like Type 2 diabetes and some types of cancer. Its often a myth that you cant get enough protein on a vegan diet. In reality, beans, legumes, tofu and chickpeas are all great meatless sources of protein.

Even if youre not fully vegan, you can still reap the benefits of eating more plant-based meals. Try incorporating some of these tasty vegan recipes into your diet, which feature up to 21 grams of protein per serving.

1. ROASTED RATATOUILLE SPAGHETTI | MYFITNESSPALS RECIPES

Nutrition : Calories: 322 Total Fat: 9g Saturated Fat: 1g Monounsaturated Fat: 5g Cholesterol: 0mg Sodium: 589mg Carbohydrate: 52g Dietary Fiber: 9g Sugar: 7g Protein: 10g

2. CHICKPEA AND CURRY CAULIFLOWER | MYFITNESSPALS RECIPES

Nutrition : Calories: 232 Total Fat: 3g Saturated Fat: 1g Monounsaturated Fat: 1g Cholesterol: 0mg Sodium: 74mg Carbohydrate: 43g Dietary Fiber: 11g Sugar: 13g Protein: 10g

3. VEGAN CINNAMON APPLE BAKED OATMEAL | MYFITNESSPALS RECIPES

Nutrition : Calories: 232 Total Fat: 11g Saturated Fat: 1g Monounsaturated Fat: 2g Cholesterol: 0mg Sodium: 207mg Carbohydrate: 31g Dietary Fiber: 7g Sugar: 12g Protein 7g

4. CURRIED TOFU SPINACH SCRAMBLE | MYFITNESSPALS RECIPES

5. INSTANT POT CHICKPEA TIKKA MASALA | MYFITNESSPALS RECIPES

Mushroom Stroganoff With Wheatballs

Creamy mushroom gravy is the star of this delectable dish that offers a vegan twist on a classic comfort-food recipe. Hearty meatballs made from quinoa, chopped veggies, and savory herbs top a bed of whole wheat pasta and fresh spinach. The rich umami flavors of this vegan recipe really shine through when sprinkled with a garnish of fresh parsley and black pepper.

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What Is The Vegan Diet

In the vegan diet you eliminate all animals from your diet like vegetarians but also all animal products such as eggs and dairy. Strict vegans also do not buy any other products that contain anything from an animal such as leather shoes and bags of down-filled jackets.

Being vegan goes beyond excluding animals from your diet. When being vegan you stop supporting animal abuse in all its forms and shapes no matter how humane by not purchasing, wearing or eating anything from the industries based on animal processing.

Reasons to become vegan are various and span from health and ethic to economic and environmental.

A Vegan Breakfast for a Nutritionally Balanced Vegan Meal Plan maple-sweetened overnight oats made with almond milk, raspberry chia pudding, sliced almonds, blueberries and an apple.

Vegan Stuffed Pepper Soup

Vegan Pyramid

If youre looking for a warming and comforting soup, you should try this vegan stuffed pepper soup by Jess from Choosing Chia. Jess used simple ingredients for this soup and its very easy to prepare. Besides, its loaded with filling protein and whole-grains.

This Cajun sweet potato rice bowl by Florian from Contentedness Cooking is vegan, gluten-free, and very easy to make. And its super healthy and packed with flavor!

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How To Start A Vegan Diet

Starting any new diet begins with identifying your personal health and fitness goals. Your nutrition goal will determine you daily calorie needs and shape the foundation of your food choices. For most, the reason for changing their eating habits falls into one of the following categories:

However, these may not be the only reasons one would start a plant-based style of eating.

Veganism is unique in that it is also associated with sustainability. Regardless, if your main reasons for going vegan fall into less health-oriented goals like these, it is still important to think through how your eating habits impact your personal wellbeing.

Maybe you want to try out a more flexible diet first like a flexitarian or whole-food diet.

Step one is to determine what you want to get out of your meals. From there you can begin to shape your menu to fit your unique nutrition needs.

Sweet Potato Jalapeo Poppers

Searching for vegan food recipes that will please a large crowd? These succulent poppers will do the trick. Creamy sweet potato is enhanced with cheesy nutritional yeast and baked inside of spicy jalapeño peppers to create a perfect hand-held appetizer. Garnish with a few leaves of fresh cilantro for extra pizzazz.

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Vegan Meal Prep Recipes High In Protein + Full Meal Planning Toolkit

CHEF SKY HANKA March 31, 2021

There are a lot of plant-based eating guides out there promising to help you thrive on a vegan meal plan, but most of these resources don’t consider overall nutrition needs and macro balance to help you achieve your fitness goals.

So here’s a vegan meal prep guide that will help you execute your goals and mindset while conquering your health and wellness.

Ready to tackle plant-based eating like a pro? Grab this vegan meal prep toolkit and started on your vegan diet today!

Bali Bowl With Tempeh

How to Cook with Nutritional Yeast 5 WAYS! (Easy Cheesy Vegan)

Ready to do some more traveling? Lets explore Bali this time.

On the menu is sauteed tempeh made Bali-style. And it comes with fried peanuts, red rice, hot tomato sambal, and a cabbage-based salad.

Besides adding a nutty taste, tempeh is excellent for muscle building. Thats because its rich in protein.

Its also good for your bones. Thats because it contains magnesium, calcium, and manganese.

And the red rice is pretty healthy too. Red rice contains more protein and fiber than white rice.

Besides using it in this Bali Bowl, you can also use it in meatless tacos. If youd like to try some, you can get some here.

Per Serving:

Do you avoid broccoli at all costs? This Roasted Broccoli Bowl may change your mind.

Thats because the broccoli is roasted instead of steamed. So, it tastes sweet instead of bitter.

And the sun butter sauce adds even more flavor. The maple syrup provides sweetness, and the soy sauce adds umami.

And the red pepper flakes add a bit of heat.

To make it more filling, youll be serving it with chickpeas and quinoa. Even though quinoa is grain-like, it contains a lot of protein.

And its rich in bone-building minerals, including manganese, magnesium, and phosphorus. And it doesnt contain gluten.

If youd like to try it, you can get some quinoa here.

Per Serving:

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Specific Lists Of Protein Rich Vegan Recipes

If thats a little much for you and youre just looking for specific types of high protein recipes, I also created simplified list posts that you may prefer.

You can also consider prioritizing recipes that include vegan protein powder, since those tend to be foods that you could take on the go.

Even then, your preferences may depend on your goals. If you start a bulking phase, you could sort by raw protein grams or calories. On the other hand, you would probably sort by calories for weight loss, but from low to high.

What Are The Benefits Of Meal Planning

  • Helps you stick to your dietary goals: Choose recipes and ingredients that align with your goals .
  • Hit nutrient levels: Meal planning can ensure you hit daily nutrient targets . When eating a vegan diet its important to ensure youre consuming enough protein, vitamin B12, D, calcium, iron, and omega 3s.
  • Saves time: Even with the time to create your plant-based meal plan. I still save SO much time when no longer having to ponder whats for dinner, check for ingredients, search for recipes, etc. This way, everything is ready to go! It also saves time in the grocery store and cuts down on aimless wandering!
  • Saves money: Only buy what you need! Even better, you can specifically choose recipes within your ideal budget range.
  • Help to reduce waste: If every ingredient is accounted for and has a purpose, youre far less likely to end up wasting anything . The average American family of four throws out $1,600 a year in produce !
  • Get out of a cooking slump: A customized vegan weekly meal plan that encourages you to try new recipes is a great way to get your kitchen mojo back!
  • Lead to healthier habits: They say it takes, on average, about 66 days to form a new habit. So with just two months of meal planning, you can adjust your lifestyle and eating to align with your health goals!

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Vegan Spinach And Cheese Pupusas With Red Cabbage Slaw

A traditional dish in Salvadoran cuisine, this crave-worthy vegan recipe will soon become a staple in your household. Crispy pockets of savory corn are stuffed with a creamy spinach filling thanks to the potato-based cheese sauce. Quick-pickled veggies add tang and vibrant color to the dish so you get an explosion of scrumptious flavor with every bite.

How To Count Your Vegan Macros

Raw food pyramid

Choosing the right foods is only part of it – getting the right amounts of each type of food is also key.

I’m talking about macronutrients. Macronutrients or “macros” are a way to organize your calories by looking at the main food groups that impact your health, energy, mood, appetite, and fitness.

You can estimate your exact vegan macros and calorie needs using a simple online macro calculator.

Learning how to count your Vegan Macros will help you track your food intake, increase variety in your meal plan, and conquer your health goals.

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Use A Variety Of Plant

Many whole food plant proteins tend to be a source of healthy fats, fiber, and essential nutrients – making them an excellent nutrition choice.

However, their high amounts of carbs and fats can make balancing your plant-based macros a little trickier and lower their overall protein density. Peanut butter is considered a plant protein but is more fat than protein per calorie.

Most are also not complete proteins, meaning they are lacking certain essential amino acids compared to their animal counterparts research suggests that consuming a diet with a proper combination of vegetable sources containing all of your essential amino acids throughout the day may be sufficient enough .

In other words, Aim to get plenty of variety in your diet and shoot for more complete proteins when you can.

You can find tofu, tempeh, a combination of whole grains and beans, quinoa, meat alternatives like Beyond Meat®, and even plant-based yogurts in the recipes below.

Using The High Protein Vegan Meal Filters

A vegan diet can take many forms. To accommodate as many people as possible, I created a set of filters and features to help narrow down the recipes to just those that you care about.

Most of the filters intuitive, but heres more detailed explanations of all of them:

  • Meal types Sometimes you want to make a snack, other times you want a full meal. You can toggle these buttons to show or hide recipes of a certain meal type.
  • Meal This tag was assigned to recipes that could be eaten as a standalone meal. These are usually healthy recipes that are pretty filling, hearty, and include a variety of ingredients.
  • Snack This tag was assigned to small recipes, particularly those that were more of a dessert than a meal. These are mostly quick vegan protein meals when you dont have much time to cook.
  • Side dish I considered recipes that were close to meals, but either smaller or kind of plain to be side dishes. Youd typically want to pair them with something else, even though they could be eaten alone. This is usually soups, salads, and food like that.
  • Only show recipes that include Clicking on the input will reveal a drop down list. You can type in the field to reduce the list to those that contain what you typed in. Choosing an ingredient will make the page only show recipes that have that ingredient. If you select more than one, all recipes shown will contain all of them.
  • I built the interface this way to make the database a lot more useful to different sorts of people.

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    Meal Prep Ideas And Expert Tips

    Now you’re ready to put it all together and execute your vegan meal prep – which can sound a lot easier than it is. Well-executed meal prep takes dedication and a bit of strategy.

    But have no fear, we’ve got you! Meal prep is nothing more than planning and/or cooking some or all of your meals in advance. And it’s also totally scalable to your needs and skill level.

    Here are some ways to help you simplify the process, including templates and tips to use:

    Almond Milk Overnight Oats

    MY TOP 3 EASY VEGAN BREAKFAST RECIPES for FALL! (nutrition facts)

    These Almond Milk Overnight Oats are the perfect grab-and-go breakfast, with a prep time of just five minutes. They are dairy-free, naturally vegan, and easy to make gluten-free.

    This easy butter bean stew is warming and flavourful, yet it takes just 25 minutes to make. It’s a naturally vegan recipe that’s filling and tasty, just perfect for those super busy weeknights.

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    Vegan Crispy Baked Tofu Burrito Bowl

    Craving some Mexican food? This Vegan Crispy Baked Tofu Burrito Bowl is for you.

    Its full of Mexican flavors: Vegan Mexican rice, black beans, avocado, bell peppers, and tofu.

    Yes, the tofu tastes pretty good too. Thats because of all the seasoning.

    The Sriracha sauce makes it extra spicy. And the coconut sugar adds sweetness.

    And the garlic powder and onion powder make it savory. Meanwhile, the corn starch makes the tofu nice and crispy.

    If you werent a fan of tofu before, you will be now. And thats a good thing.

    Its rich in protein which builds muscle. And it contains a ton of bone-building minerals like manganese, calcium, and phosphorus.

    To make sure your tofu gets crispy, make sure you press your tofu. Wrap your tofu between two towels and placing a few books on it.

    Or, to make it even easier, just use a tofu press. This tofu press is one of the best on the market.

    It is mess-free and uses BPA-free plastic.

    Per Serving:

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