“Where do you get your proteins?”
This is the most common question asked to vegans everywhere, as many assume that it’s hard to get protein, mainly sourced from animal meat, when your diet consists solely of plants. This is also one of the main concerns of vegans who are working on their summer bods. To bulk up and build muscle mass, you clearly need a lot of protein.
Fortunately, it’s fairly easy to get high protein vegan foods if you just know where to look and what to look for. First off, you can get plant proteins from tofu and tempeh. These contain all the essential amino acids, plus they’re really efficient because they pack more nutrients into fewer calories, unlike your chicken, pork, or beef. You don’t have to worry about consuming these, since it’s easy to find high protein vegan foods in most groceries.
On your next grocery run, be sure to check out great sources of plant proteins like seitan, mycoprotein, beans, lentils, and of course, tofu and tempeh. From these alone, you already have a variety of protein sources, you can practically mix and match them for very dynamic high protein vegan meals. If you’re not confident that you can make something decent out of these ingredients, perhaps you can go with a vegan meal delivery route. Your meals are sourced and prepared based on your needs, so you won’t have to worry about grocery shopping, cooking, and packing. All you need is to just take them out of the packaging and start munching your way to a toned body.
For those who are really interested in preparing high protein vegan meals on their own, you can try with something small and simple first. You don’t have to go all out and prepare something fancy. A few alterations to your common meals can also work wonders.These are some of the tweaks that you can easily do to create high protein vegan meals.
Secret to a High Protein Vegan Meal: A bit of yeast can go a long way
One of the easiest ways to boost your protein consumption is to incorporate nutritional yeast in your every meal. A couple of tablespoons already gives you 9g of protein, along with nine essential amino acids, and your recommended daily allowance of vitamin B12. To prepare, just sprinkle nutritional yeast to your meals, including pasta, sauces and dips, and more. You’ll get a nutty, cheese-like flavor that comes packed full of protein.
Gains from grains
You don’t even need to memorize high protein vegan recipes for this one. You may have switched to brown rice for its health benefits, but do you know that there are grains that gives you a lot of proteins, perfect when you’re frequently working out? Consider swapping your brown rice for buckwheat, quinoa, and farro if you want to bulk up and build your muscles. Scan the aisles of your grocery to find where these grains are, and you won’t have any problems finding a good source of protein for your summer body project.
Protein and fiber combo from legumes
A great way to boost the protein content of your meals is to add legumes to whatever it is you’re cooking. Add beans, peas, and lentils in your soup, or throw in some black beans, peanuts, or garden peas to whatever it is you’re sautéing. Legumes are high in protein, and they also have fiber, which is really helpful in losing that gut.
High Protein Vegan Snacks: The joy of soy
For coffee-lovers, a great way to boost your protein intake is to use soy milk instead of almond milk. You can consider this as one of those high protein vegan snacks that taste so good, you’d question if it’s really vegan. A 250ml cup gives you 8g of protein, which is great considering you’re just starting your day. Compare that to oat milk and almond milk, which only gives you 4g and 2g respectively. Soy milk, like most plant milks are fortified with B vitamins and calcium. Having at least 2 cups during your stay in the office would give you a bit of protein boost to power your gym session afterwards.
Now, if you’re up to the challenge, you can try to prepare the following high protein vegan meals.
Best Tasting High Protein Vegan Meals: Nutty Stuffed Squash
Nutty stuffed squash is one of the best high protein vegan recipes available.Squash brings carbs, so it’s not really the protein star in this meal. The stuffing, however, is an all-star protein cast. To prepare, slice the squash lengthwise and scoop out the pulp. Rub it with salt and pepper, and a bit of lemon juice.
Prepare the stuffing: sautée leek and celery for a couple of minutes before adding mushrooms and chickpeas, which will be cooked for another five minutes. Add some chestnuts, tomato puree, and the herbs and spices (dried thyme, smoked paprika, cayenne powder). Simmer for another five minutes before stuffing it in the squash. Bake at 180 degree Celsius for 30 minutes.
This recipe is perfect after hard training, as the starch in the squash will stop muscle breakdown, while giving you your much-needed protein fix. The mushroom and the chestnuts give it an earthy flavor that will definitely get your mouth watering.
A Twist to a Beloved High Protein Vegan Foods: Vegan Bolognese
You’ll definitely love this pasta substitute, and of course, the protein boost it brings. To prepare a protein-filled sauce, you’ll be using mushrooms, cauliflower, walnuts, and puy lentils. Using olive oil to fry the mushrooms until dry, then add garlic, onion, and cauliflower. Cook for 8 to 10 minutes, before pouring red wine. Cook this until reduced, then add the pasta sauce essentials: chopped tomatoes and tomato paste. Add soya sauce and lentils, and the chopped basil, dill, black pepper, and salt to taste.
Once done, you can pour this over a healthy serving of courgette pappardelle. Serve this with your favorite chilled wine, and your high-protein weekend date night vegan meal is complete!
Even when bulking up, you can still find a lot of vegan protein options. Be creative and experiment with abundant ingredients like soy, grains, legumes, and even yeast. This can help you gain more muscle and achieve that summer bod you’ve been dying to have.
High Protein Vegan Foods FAQs
Q: How to add protein to vegan meals?
A: One easy way to add protein to vegan meals is to use soy products. Tofu and soy milk can boost the protein content of meals and beverages. Nuts and seeds not only add a crunch to every bite, they’re also great in adding that much needed protein to your meal.
Q: How to eat small meals, high protein for vegan?
A: To eat small but protein-packed vegan meals, you need to add lentils or chickpeas to a small serving of leafy greens. Tofu, tempe and edamame are also great sources of protein. Even if you’re eating a small serving, you’re still getting the protein boost you want.
Q: Why is protein complementation important when planning vegan meals?
A: You need to consider protein complementation when planning vegan meals to ensure that you’re getting all the necessary amino acids. By eating two low biological value protein, you’re able to get the lacking amino acids in each, giving yourself a complete meal.