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High Protein Vegan Meal Ideas (Breakfast, Lunch, Dinner!)

Watch the video above to get the high protein vegan meal ideas and the nutritional info! See below for the recipes…

As many of you know by now, I’ve been experimenting recently with following a higher protein vegan diet. I gave up eating meat in 2011 and I’ve been either mostly or fully plant-based for about 7 years – vegan for over 4 years. I’ve never had an issue with getting in enough protein and maintaining a healthy body – it’s been no problem for me. BUT I have learnt a few tricks along the years of experimenting and learning about the vegan lifestyle.

I’ve found that when I don’t add an adequate high protein source (or a high fat source – but protein works better for me) into my meals, I will most likely feel hungry very quickly! I also have this weird sensation that I’m full but not satisfied. This happens frequently when I eat a high carb meal with little protein – such as a big bowl of spaghetti or a bowl of rice and veggies. I also found a similar thing happens when I eat a high PROTEIN/FAT diet and a low carb diet. If I don’t add adequate carbs into my meal, I don’t really feel like I’ve eaten anything – it’s a different kind of unsatisfied.

I’ve concluded that the best thing that works for me is having a good balance of protein, carbs and a small amount of fat into my meals – along with some veggies. I can’t do low protein or low carbs – because that leaves me feeling unhappy, unsatisfied and hungry (especially when I’m doing low protein).

So if you’re a new vegan and you’re trying to figure out why you’re hungry all the time – it might be that you need to add more protein into your diet!!!

Watch the video above to see the different meal ideas and see below for the recipes !

 

BREAKFAST: Superfood Protein Smoothie

Ingredients: 

  • 1-2 medjool dates
  • 1 cup frozen mixed berries
  • 1 tsp – 1 tbsp spirulina powder (see video for my comments)
  • 1 scoop vegan protein powder
  • 1.5 tbsp goji berries (around 15g)
  • 100g baby spinach

Instructions:

  1. Add all ingredients into a blender and blend on high until smooth.
  2. Drink immediately!

 

LUNCH: Quinoa & Tofu Bowl with Creamy Cashew ACV Dressing

Ingredients (1 serving):

  • 1/2 cup uncooked quinoa
  • 1/2 tsp oil
  • 85g (1/4 package) extra firm tofu
  • 100g baby spinach
  • 1 tbsp sunflower seeds (optional)
  • Creamy Cashew ACV Dressing (see below for recipe)

Instructions:

  1. Cook quinoa according to package instructions.
  2. While quinoa is cooking, cut tofu into rectangular shapes.
  3. Heat a little on a pan on medium-high heat and cook tofu on each side for about 4-5 minutes or until nicely browned.
  4. As soon as the quinoa is finished cooking, turn off the heat and mix in the baby spinach. Cover and let it sit for 5 minutes.
  5. Plate the quinoa and spinach mixture, top with tofu pieces and sunflower seeds and drizzle on the creamy cashew dressing.
  6. Enjoy!

 

Creamy Cashew ACV Dressing Recipe

Ingredients (around 4 servings):

  • 60g (1/2 cup) raw cashews
  • 1 tbsp apple cider vinegar
  • 1 tsp dijon mustard
  • 1 tbsp nutritional yeast
  • 1-2 cloves of garlic (or use about 1 tbsp garlic powder)

Instructions:

  1. Soften the cashews by either soaking the cashews overnight with some water OR boiling them with water for about 20 minutes on medium-high heat.
  2. Option for garlic: mince the garlic and slightly brown with a little oil on a pan on medium heat. I did this in the video but I don’t think it’s necessary although it may add a little extra flavour and depth.
  3. Once cashews are softened, drain and add all ingredients into a high speed blender.
  4. Blend until smooth.
  5. Keep in a sealed container in the fridge and consume within a week.

 

DINNER: High Protein Lentil Pasta

Ingredients (1-2 servings):

  • 1/2 cup uncooked sprouted green lentils
  • 3.5 oz high protein pasta (I used Pow! Red Lentil Rotini)
  • 80g raw broccoli, chopped
  • 1 cup tomato base pasta sauce
  • 1 tbsp chopped fresh basil (optional)
  • 1 tbsp nutritional yeast (optional)

Instructions:

  1. Cook lentils according to instructions.
  2. In a different pot, cook the pasta according to instructions. When the pasta is almost finished cooking (about 2 minutes before), add in the broccoli into the pot to allow that to cook with the pasta.
  3. Add the cooked & drained lentils, pasta and broccoli into a pan/pot/wok on medium-heat, along with tomato sauce and chopped basil and mix well.
  4. Plate and top with nutritional yeast.
  5. Serve immediately or prep for later.

 

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