10 High protein vegan meals

Protein is being overemphasized in current marketing practices. No matter what diet they adhere to, the vast majority of Americans consume plenty of this macronutrient. However, there are several circumstances that would call for some people to be a little more cautious with their protein intake. Athletes require roughly 1.2 grams of protein per kilogram of body weight as opposed to the average of 0.8 grams/kilogram. This is more protein than non-athletes. A person’s daily protein need could also increase for a while depending on other health issues or ambitions. Vegan meals can include as much protein as meals based on animals, and they can also be more diversified than simply mixing everything with plant-based protein powder.

You’ll find answers to all your questions about plant-based protein in this video, along with 10 high-protein vegan meals to help you meet your daily macros.

Estimated reading time: 7 minutes

Can vegans get enough protein?

High protein vegan meals : Protein intake is typically not a concern for vegans. All entire foods naturally include protein, so if you eat a diet mostly composed of whole, plant-based foods and obtain enough calories to meet your needs, you won’t need to worry about getting enough protein. The amount of protein needed can be calculated quite easily for people who love the quantitative side of nutrition. The USDA recommends 0.36 grams of protein per pound of body weight as your daily allowance. Your daily need for protein is determined by multiplying your weight in pounds by 0.36. The result is the amount of protein grams you should consume.

For instance, a lady weighing 130 pounds should strive for 46.8 grams of protein each day, whereas a man weighing 170 pounds should aim for 61.2 grams. This formula is intended for the “average” person—someone who might occasionally exercise, but not frequently or intensely. Aim for 0.7 grams of protein per pound of body weight if you exercise at least four days a week at a moderate to high level. This is only a broad recommendation; to really maximize performance, a plant-based dietician may help you pinpoint your precise protein requirements based on your level of exercise.

Given these typical daily protein needs—between 47 and 61 grams—vegans can easily get enough protein from their natural diets. Imagine that you eat a bowl of oats with nut butter every morning. Eight grams of protein are present in the soy or pea milk that you use to boil the oats. Five grams of protein are included in one-half cup of oats. Additionally, the tablespoon of peanut butter will offer four more grams of protein. That amounts to 17 grams of protein in total, just for breakfast. When you include breakfast, lunch, supper, and snacks, you’ve reached your protein comfort level.

Where to get vegan protein?

It’s important to emphasize that all entire foods contain some protein. Yes, the amount of protein in various foods varies greatly, yet theoretically, protein can be found in all foods. In fact, even if one simply consumed 2,000 calories of broccoli day, they would still consume 146 grams of protein. It is not necessary to rely on animals for your protein needs because vegetables also contain protein.

Nuts, seeds, grains, beans, legumes, seitan, plant-based protein powder, soy or pea milk, and plant-based meats are typical vegan protein sources. Since there are so many options, a vegan diet is anything but monotonous and uninteresting.

protein-rich vegan dishes :

High protein vegan meals : Let’s start by defining the term “high protein.” Since there is no official definition of high protein, it can be applied to almost any dietary item. However, for our purposes, we’re putting an upper limit of eight grams per serving. Why? Cow’s milk is promoted by the dairy industry as a high-protein food, and it includes eight grams of protein per cup, along with pea or soy milk. Anyone who disagrees can argue with the dairy industry’s largest marketers that eight grams of protein isn’t a lot.

High-protein plant meals now have a higher standard thanks to plant-based meats. Conventional vegan burger patties and other beef substitutes have up to 20 grams of protein, but plant-based butchers are surpassing store-bought alternatives with high protein content patties. For instance, a serving of The Very Good Butcher’s Ribz contains a massive 27 grams of protein. When compared to ribs made from cow or pig meat, which have around 230 calories, 17 grams of fat, and 18 grams of protein, this nutritional profile is unequaled with only 150 calories and 3.5 grams of fat.

A large protein increase can also be obtained from vegan protein powder. The majority of brands include 18 to 30 grams of protein per serving.

Adding a scoop to a smoothie or bowl of oats can almost always ensure that you meet your daily protein requirements.

Tofu, quinoa, lentils, soy and pea milk, peanut butter, and other whole plant-based foods are examples of sources of protein. Yes, traditional peanut butter is unsurpassed when it comes to this macronutrient, despite the fact that other nut butters do include some protein.

Here are :

10 vegan dishes with a high protein content :

1 – High-Protein Vegan Quinoa Hemp Tabouli :
You may make a protein-rich grain and herb salad called tabouli by combining quinoa, a grain that is high in protein, with hemp, an equally robust seed. For more texture, flavor, and nutrition, scoop this onto hot pita bread or pile it on top of a Buddha bowl with a Mediterranean theme.

2 – Vegan & Gluten-Free Black Bean Brownies :
Although a protein-rich dessert shouldn’t be your go-to meal to meet your protein requirements, it doesn’t hurt. Not only do these rich brownies contain black beans and quinoa flour, but also a moderate amount of chia seeds, walnuts, and quinoa flour. The protein equivalent of a small meal can be found in your modest dessert if you wash it down with a glass of cooled soy milk.

3 – Vegan Sticky Sweet Char-Siu Tofu :
Depending on the type of tofu, the protein level varies; silky tofu weighs about four grams, while extra-firm tofu weighs about nine grams. Choose a tofu with a high protein content, such as Wildwood, and you’ll get up to 14 grams per serving. The point is that while tofu is inherently strong in protein, there are occasions when we yearn for a dish other than the usual scramble or air-fryer method. These tofu slabs that have been seared have a robust flavor and a lot of protein.

4 – Chocolaty Vegan Peanut Butter Smoothie Bowl :
For a slurpable breakfast or pick-me-up post-workout, thin out this high-protein smoothie bowl of banana, chocolate plant-based protein powder, and creamy peanut butter with a bit extra soy or pea milk. The protein content will be in the double digits no matter how you consume it.

5 – Vegan Protein Pancakes With Spinach and Chia :
Depending on the type of tofu, the protein level varies; silky tofu weighs about four grams, while extra-firm tofu weighs about nine grams. Choose a tofu with a high protein content, such as Wildwood, and you’ll get up to 14 grams per serving. The point is that while tofu is inherently strong in protein, there are occasions when we yearn for a dish other than the usual scramble or air-fryer method. These tofu slabs that have been seared have a robust flavor and a lot of protein.

6 – Two-Step Vegan Snickerdoodle Energy Bites :
For a slurpable breakfast or pick-me-up post-workout, thin out this high-protein smoothie bowl of banana, chocolate plant-based protein powder, and creamy peanut butter with a bit extra soy or pea milk. The protein content will be in the double digits no matter how you consume it.

7 – Beefy Vegan Tempeh & Broccoli :
This juicy tempeh version will do just well as we wait for restaurants like Panda Express to offer a plant-based Beef & Broccoli option. Long-established vegan protein source produced from fermented soybeans, tempeh. A serving size of three ounces contains 18 grams of protein. That, along with a generous helping of broccoli, results in a high protein lunch that simultaneously satisfies your craving for takeaway.

8 – Vegan Pumpkin Sage Pasta with Blackened Tempeh :
Yes, tempeh provides a respectable quantity of plant-based protein, but Banza, a bean-based pasta, will really enhance the nutrients. Due to the chickpea flour foundation, a modest two-ounce meal boasts an astonishing 11 grams of protein. Consider this hearty dish as an adult mac & cheese with hot dog pieces.

9 – Vegan Sweet Potato Chili :
After becoming vegan for a while, you’ll understand that your main meal doesn’t necessarily need to contain the majority of your protein. Side dishes can more than meet your needs for satiety and necessary nutrients. For a delectable supper composed of the greatest sides, serve these delicious, slightly sweet, and meaty baked beans with steaming collard greens and blackened corn on the cob.

10 – Vegan White Bean & Pozole Verde :
In this hearty pozole, seitan replaces conventional animal components. This substantial stew has 18 grams of protein and the necessary texture and chew from the meaty chunks derived from essential wheat gluten. This soup will be filling when combined with a can of creamy, protein-rich white beans.