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How To Get 100g Vegan Protein in a Day

100g Vegan Protein in a Day

If you’re looking to get 100g of vegan protein in a day through high-protein vegan meals, I’ve 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!

Don’t 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 🙂

100g Vegan Protein Meal Prep Recipes

I’ll be covering a vegan breakfast, lunch and dinner that equals 100g of protein! You can meal prep and turn these meals into your high-protein vegan meal prep for the week or just use them as inspiration throughout your week!

If you want to add more protein to your day, you can always add a vegan snack, vegan protein smoothie or add more plant-based protein on top of your meals.

This is one example of a 100g vegan protein meal plan for a day! Feel free to check out more of my vegan high-protein meal prep recipes here!

Scrambled Tofu with Teriyaki Tempeh

Scrambled Tofu with Teriyaki Tempeh

Vegan eggs and bacon anyone? I love making scrambled tofu for my vegan breakfast because it’s high in protein & delicious! Tempeh is also an amazing source of vegan protein, and cooked with teriyaki sauce makes it so flavourful but you can use any tempeh product you like!

This vegan breakfast counts for 32% of 100g of vegan protein! So almost 1/3!


Vegan Protein: 32g

Calories: 553

Fat: 22g

Carbs: 59g


Cheap lazy vegan Scrambled Tofu with Teriyaki Tempeh

Ingredients & Directions:

  • 1 tsp oil
  • 4 slices of plain tempeh (around 55g)
  • 2 tbsp teriyaki sauce
  • 1/4 block extra firm tofu
  • 1-2 tbsp of my Scrambled Tofu Seasoning
  • 1 tomato, chopped
  • 1 slice whole wheat bread
  • 15 baby carrots
  • 2 tbsp hummus
  1. Heat oil on a non-stick pan on medium-high heat and add plain tempeh slices to one-third of the pan.
  2. On another third, crumble up your tofu and on the final third, add chopped tomatoes.
  3. Cook these separately for a couple of minutes or until most of the water has evaporated from the tofu. Then combine the tofu and tomatoes.
  4. Add Scrambled Tofu Seasoning to the tofu and tomato mix to make our scrambled tofu.
  5. Once scrambled tofu is cooked to your liking, set that aside and let the tempeh cook a bit longer if needed.
  6. Once the tempeh becomes golden brown on both sides, turn the heat to a low and add teriyaki sauce. Flip it over a few times to let the teriyaki absorb into the tempeh.
  7. Now plate and top your scrambled tofu with green onions and/or ketchup.
  8. Serve with a side of baby carrots, toast and hummus or other vegetables or fruit.

Tofu Edamame Rice Bowl

Tofu Edamame Rice Bowl

For a vegan lunch, I’ll show you how to make a tofu edamame rice bowl! This vegan recipe can be made in 8 mins and has 30g of protein per serving! This Tofu edamame bowl is perfect for high-protein meal prep and you can customize it more to add more protein or veggies!

This vegan lunch counts for 30% of our 100g of vegan protein!


Vegan Protein: 30g

Calories: 527

Fat: 16g

Carbs: 63g


Cheap lazy vegan Tofu Edamame Rice Bowl

Ingredients & Directions:

  • 1/2 tsp vegetable oil
  • 1/4 block extra-firm or medium-firm tofu, cut into rectangular slices
  • 1 cup broccoli, chopped into bite-sized pieces
  • 1/2 cup frozen (or thawed) edamame beans
  • 1 cup rice, cooked (brown or white)
  • 1 tbsp soy sauce
  • 1/2 tsp toasted sesame oil
  • 1/4 tsp of kala namak (black salt) or regular salt
  • Side options: vegan kimchi
  1. Heat oil on a non-stick pan on medium-high heat and add in slices of tofu on one side.
  2. Move tofu to one-third of the pan, then add in edamame beans (if frozen) and also broccoli. We’re going to lightly cook the broccoli and simply cook edamame beans until they are just thawed.
  3. Meanwhile, add rice, soy sauce and toasted sesame oil in a serving bowl and mix well.
  4. Once broccoli and edamame beans are ready, add those into the bowl along with the rice. Tofu will probably take longer to cook.
  5. Cook the tofu on each side until nicely golden on both sides (around 4-5 minutes on each side).
  6. Once tofu is cooked, top each piece with a sprinkling of kala namak (for an eggy taste) or regular salt. Feel free to flavour your tofu with other seasonings as well, but since the rice is already flavoured, it isn’t necessary.
  7. Top the rice bowl with tofu and serve with vegan kimchi (optional). Enjoy as a healthy, high protein and delicious bowl.

Vegan Lentil Bolognese

Vegan Lentil Bolognese (3-ingredient)

This vegan lentil bolognese recipe is easy to make in 15 mins using 3 ingredients! Of course, feel free to add other ingredients or multiple measurements to create more servings for a weekly high-protein vegan dinner!

This vegan dinner counts for 38% of our 100g of vegan protein!


Vegan Protein: 38g

Calories: 641

Fat: 9g

Carbs: 105g


Cheap lazy vegan Lentil Bolognese

Ingredients & Directions:

  • 1/4 cup red split lentils + 1/2 cup water
  • 85g high protein pasta or any other pasta of choice
  • 1 cup tomato-based pasta sauce
  • 1/2 tsp Italian seasoning (optional)
  • Salt & pepper to taste (optional)
  1. Add red split lentils into a non-stick pan along with water, on medium-high heat. Let this cook for around 5-10 minutes until mostly softened, stirring frequently.
  2. Meanwhile, cook your pasta according to the instructions. Use a high-protein pasta if you want to make this higher in protein but regular pasta if you wish.
  3. Once the lentils have softened mostly, add the pasta sauce of your choice and mix well. Cook this together on medium heat until lentils have completely softened, adding small splashes of water, if needed.
  4. Once pasta is cooked, drain and add the pasta into the sauce and mix well.
  5. Add salt and pepper to taste and any other seasonings, if desired. Enjoy.
100g Vegan Protein

100g Vegan Protein Meal Plan

You can get 100g of vegan protein in this meal plan covering my go-to vegan breakfast, lunch and dinner!
5 from 1 vote
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Course: Breakfast, Main Course
Cuisine: Vegan
Keyword: high protein, meal prep
Cook Time: 28 minutes
Total Time: 28 minutes
Servings: 1
Calories: 1721kcal

Equipment

  • Large Pan to cook breakfast, lunch and dinner
  • Knife
  • Spatula
  • Measuring cups and spoons
  • Large Pot to cook pasta
  • Strainer or tongs

Ingredients

Vegan Protein Breakfast

  • 1 tsp oil
  • 4 slices tempeh plain, around 55g
  • 1/4 block Tofu extra-firm
  • 2 tbsp Scrambled Tofu Seasoning
  • 1 tomato chopped
  • 1 slice whole wheat bread
  • 15 baby carrots
  • 2 tbsp hummus

Vegan Protein Lunch

  • 1/2 tsp oil
  • 1/4 block Tofu extra-firm or medium-firm tofu, cut into rectangular slices
  • 1 cup broccoli chopped into bite-sized pieces
  • 1/2 cup edamame beans frozen or thawed
  • 1 cup cooked rice brown or white leftover rice or cooked beforehand
  • 1 tbsp soy sauce
  • 1/2 tsp toasted sesame oil
  • 1/4 tsp Kala Namak aka black salt. You can also use regular salt
  • vegan kimchi optional on the side

Vegan Protein Dinner

  • 1/4 cup Red Lentils dried, split lentils
  • 1/2 cup water
  • 85 g High protein pasta or any other pasta of choice
  • 1 cup tomato sauce
  • 1/2 tsp Italian seasoning optional
  • salt and pepper to taste, optional
  • Asparagus optional as side

Instructions

Vegan Protein Breakfast

  • Heat oil on a non-stick pan on medium-high heat and add plain tempeh slices on one-third of the pan (4 slices depending on the size of the pan).
  • On another third, place your crumbled tofu and on the final third section of pan, add chopped tomatoes.
  • Cook these separately for a couple of minutes or until most of the water has evaporated from the tofu and starts to get a little golden. Then, combine the tofu and tomatoes.
  • Add Scrambled Tofu Seasoning to the tofu and tomato mix to make our scrambled tofu.
  • Once scrambled tofu is cooked to your liking, set it aside on a plate and let the tempeh cook a bit longer, if needed.
  • Once the tempeh becomes golden brown on both sides, turn the heat to a low and add your teriyaki sauce (I have a recipe for homemade teriyaki sauce in my e-book if you’re interested in making it). Next, flip it over a few times to let the teriyaki absorb into the tempeh.
  • Now plate and top your scrambled tofu with green onions and/or ketchup.
  • Serve with a side of toast, baby carrots with hummus or other vegetables or fruit.

Vegan Protein Lunch

  • Heat oil on a non-stick pan on medium-high heat and add in slices of tofu on one side.
  • Move tofu to one-third of the pan, then add in edamame beans (if frozen) and also broccoli. We’re going to lightly cook the broccoli and simply cook edamame beans until they are just thawed.
  • Meanwhile, add cooked rice, soy sauce and toasted sesame oil in a serving bowl and mix well.
  • Once broccoli and edamame beans are ready, add those into the bowl along with the rice. Tofu will probably take longer to cook.
  • Cook the tofu on each side until nicely golden on both sides (around 4-5 minutes on each side).
  • Once tofu is cooked, top each piece with a sprinkling of kala namak (for an eggy taste) or regular salt. Feel free to flavour your tofu with other seasonings as well, but since the rice is already flavoured, it isn’t necessary.
  • Top the rice bowl with tofu and serve with vegan kimchi (optional). Enjoy as a healthy, high protein and delicious bowl.

Vegan Protein Dinner

  • Add red split lentils into a non-stick pan along with water, on medium-high heat. Let this cook for around 5-10 minutes until mostly softened, stirring frequently.
  • Meanwhile, cook your pasta in a pot with boiling water according to the pasta instructions. Use a high protein pasta if you want to make this higher in protein like I do! Optionally, you can also throw in asparagus and cook it on top of the pasta (like I do when I’m lazy!)
  • Once the lentils have softened mostly, add pasta sauce of your choice and mix well. Cook this together on medium heat until lentils have completely softened, adding small splashes of water, if needed. Feel free to add italian seasoning or any seasoning as you wish!
  • Once pasta is cooked, drain and add the pasta into the sauce and mix well.
  • Add salt and pepper to taste and any other seasonings, if desired. Enjoy.

Nutrition

Calories: 1721kcal | Carbohydrates: 227g | Protein: 100g | Fat: 47g | Saturated Fat: 3g | Polyunsaturated Fat: 12g | Monounsaturated Fat: 10g | Trans Fat: 1g | Sodium: 3041mg | Potassium: 3106mg | Fiber: 41g | Sugar: 27g | Vitamin A: 23380IU | Vitamin C: 126mg | Calcium: 531mg | Iron: 16mg

NEED MORE VEGAN MEAL PREP IDEAS? CHECK THESE OUT:

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1 thought on “How To Get 100g Vegan Protein in a Day”

  1. 5 stars
    Thank you for this post Rose! There are so many newbie vegans and meat eaters that have bought into the claim that we can’t get enough protein on a plant based diet, especially if we don’t want to use protein powders or faux meats. You created a delicious and protein rich meal plan that busts that myth! I will share this post next time some one asks me “where do you get your protein?”. Why are we so protein obsessed, anyways? Protein covered, no problem 🙂

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