Vegan Recipes Protein

Vegan Recipes Protein – Everything you need to know about protein intake as a vegetarian, including a collection of 17 high-protein vegetarian meals!

Once you tell someone you’re a vegetarian, they seem very interested in your protein intake. Sure, protein is extremely important to our bodies, but there’s a bit of a misconception that protein only comes from meat and fish – which, of course, isn’t true at all! We vegetarians eat enough protein, from all possible sources.

Vegan Recipes Protein

Vegan Recipes Protein

They pay more attention to their protein intake than people who eat meat. But really just a tiny bit. As long as you eat a balanced diet, this is usually not a problem.

Protein Packed Vegetarian Recipes

In case you need more convincing, I thought I’d write about vegetarian protein. Hopefully all the high protein vegetarian recipes I’ve listed below will help convince you (and anyone else who questions your diet!) that it really isn’t that hard to eat a lot of protein as a vegetarian.

First – how much protein should the average adult really eat? It doesn’t make sense to say that a meal contains 30 grams of protein unless you know how much protein to actually aim for. Is 30 grams too much or too little?!

Obviously, all bodies are different, so there isn’t one simple answer to the question of how much protein we should be eating. There are different ways to determine how much protein you should be eating – here are a few different methods to look at.

If you can’t be bothered to do any calculations, the NHS recommends a very rough daily intake of 50g of protein.

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Or, if you want something more personalized, I think the easiest method is to calculate the number to aim for each day, based on your own body.

Most adults need to eat at least 0.8 grams of protein per kilogram of body weight each day. One kilogram is the same as 2.2 pounds, so if you only know your weight in pounds, divide by 2.2 to get your weight in kilograms.

So as an example: A fairly average female weight is around 150 pounds or 68 kilograms. Multiply 68 by 0.8 and you’ll find that this person should aim to get at least 54.4 grams of protein each day.

Vegan Recipes Protein

Of course, this number is just an estimate. If you’re very active or trying to build muscle, you’ll probably want to eat a little more protein. Or if you weigh more or less than in the example, your body will require more or less protein. Calculate your own number based on your weight and adjust it according to your activity level if necessary.

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Use this number as a general guide – it’s not the end of the world if you don’t hit it every single day as long as it averages over a week.

Meat and fish are usually the first things most people think of when they think of protein – but there are plenty of vegetarian proteins too! We vegetarians are good at cooking lentils, beans, chickpeas, tofu, cheese, and all kinds of other vegetarian proteins—not to mention “fake meat” products that are also super high in protein.

And in fact, even foods that we wouldn’t necessarily label as “protein” (say, broccoli) can still contain protein in smaller amounts. So even if you don’t have a specific protein element in every single meal you eat, as long as you eat a balanced diet, all these smaller amounts of protein add up.

Here are some vegetarian sources of protein. I have also included a few non-vegetarian items in the table (in italics and brackets), purely for comparison.

High Protein Vegan Mac And Cheese (soy, Nut, And Gluten Free)

As you can see, meat products are generally higher on the table than vegetarian sources of protein.

While many meat eaters would have chicken breast for dinner and spread out their protein for the day, vegetarian meals generally include more than one of these ingredients in the same meal.

As you’ll see in the high protein vegetarian meals I’ve listed below, it’s really not difficult for a vegetarian to eat the right amount of protein to stay strong and healthy.

Vegan Recipes Protein

Finally – recipes! In this recipe roundup, I’ve chosen to highlight only recipes that contain more than 25 grams of protein per serving.

High Protein Vegan Meals For An Active Lifestyle

Usually 15 or 20 grams of protein would be enough for one meal. After all, once you’ve been eating 3 meals a day and maybe a snack or two, it adds up quickly. But I thought I’d be a little stricter here and set my limit a little higher, otherwise I’d just end up listing almost every recipe on the blog.

So, there you have it – 17 high-protein vegetarian meals, each containing at least 25g of protein per serving.

Well, there you have it. 17 high-protein vegetarian meals, each containing at least 25 grams of protein per serving. Which would you do first? Ever worried about your protein intake as a vegetarian? Today I’m back on the plant protein chain with a really delicious vegetarian (and vegan) friendly recipe for you. Personally, my favorite is chili on top of corn tortilla chips, though I’m leaning toward the original Fritos to be honest. 🙂 But there are many ways to use this chili recipe and here are some ideas:

I usually keep things simple, but you can really use this recipe however you like. It’s a really delicious high protein veggie chili, so serve it however you like and I’m sure you’ll love it as much as I do.

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The first step is to prepare the vegetarian mince, for which you can find the recipe and instructions here.

Prepare all the vegetables by chopping or grinding according to the instructions above. Add olive oil to a large pot over medium heat. Cook the onion and pepper for 3-4 minutes until they start to soften. Add the garlic and squash, season everything with chili powder and cayenne, and continue cooking for another 3-4 minutes. Now add tomato sauce and veggie ground beef and cook until everything is well heated. Taste and add salt and pepper as needed.

I like my chili on the thick side, but if you find it too thick for you, simply thin it out with a little vegetable stock or water.

Vegan Recipes Protein

And on that note, I saved a few batches for later that week and found that even after reheating in the pot, the mixture was thicker than the original chili (or so it seemed). So for leftovers, I ended up adding about 1/4 cup of vegetable stock to each serving when I reheated it to get the consistency I preferred. If you don’t have supplies on hand and don’t want to open the container again, you can just use water.

High Protein Vegan Meal Prep Ideas

I like my chili on the thick side, but if you find it too thick for you, simply thin it out with a little vegetable stock or water.

And on that note, I saved a few batches for later that week and found that even after reheating in the pot, the mixture was thicker than the original chili (or so it seemed). So for the leftovers, I ended up adding about 1/4 cup of vegetable stock to each serving when I reheated it to my preferred consistency. If you don’t have supplies on hand and don’t want to open the container again, you can just use water. Getting enough protein on a plant-based diet is much easier than you think. With 20 vegan high-protein recipes and tips, this guide provides “how-to” ideas, debunks common myths, and includes easy, inexpensive dinners rich in this essential macronutrient.

Ninety-seven percent of Americans get enough protein. Whether you eat meat or not, you’re much more likely to exceed your daily protein requirement than not.

Proteins are practically in every food. It is nearly impossible to design a whole plant food diet that is high in calories but lacking in protein.

Delicious High Protein Vegetarian And Vegan Recipes

Along with carbohydrates and fat, protein is one of the three main macronutrients. It is found in muscles, bones, hair, skin and almost all other body tissues. It is made up of building blocks called amino acids. There are over 20 amino acids that fall into two main categories: essential and non-essential.

Essential amino acids are those that the body cannot produce on its own. Therefore, they must come from food. There are nine essential amino acids.

Vegan Cashew Tofu Salad Wraps are high in protein and affordable. Ready in 15 minutes. Healthy weekly family dinner. Oil-free option. No chopping required.

Vegan Recipes Protein

Complete proteins are foods with all nine essential amino acids. A common myth is that plant proteins do not contain all essential amino acids. However, it is not so. All plant proteins in foods provide all nine essentials

High Protein Vegan Dinners

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