EASY HIGH PROTEIN VEGAN MEALS | full day of eating


I hope you love these easy high protein vegan meals! They are packed with high protein vegan foods that will fuel your workouts, are really simple to make, and feature some of the best vegan protein sources.

RECIPES ARE BELOW

Total protein count for a full day of eating: 130 grams

Disclaimer: I am not a nutritionist and not recommending you eat a certain amount of protein. Just giving you some meal ideas that are rich in plant-based protein 🙂 Feel free to tailor the portion sizes to suit your nutritional needs.
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RECIPES

BREAKFAST: MEAN GREEN SMOOTHIE – 45 grams protein

1 ½ cups organic soy milk
1 scoop vegan protein powder (http://amzn.to/2EgRIQq)
1 frozen banana
1 tbsp almond butter
1.5 cups chopped kale
1 tsp spirulina (http://amzn.to/2GTqRsk)
1 tsp maca powder (http://amzn.to/2GM8XHH)
½ tsp each cinnamon + ginger

Blend all ingredients in a high-speed blender until thoroughly combined and kale has been fully liquified.
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LUNCH: TEMPEH PUMPKIN PESTO WRAPS – 34 grams protein

2 slices whole wheat Lavash bread – 10 grams
2 tbsp Pumpkin Seed Pesto (recipe below)
8 ounce brick of tempeh (1 serving is 3 ounces)
2 tbsp tamari or soy sauce
1½ tbsp apple cider vinegar
½ tbsp maple syrup
½ tsp garlic powder
Red chili flakes + black pepper
1 cup chopped baby spinach
1 tbsp tahini
1 tbsp hemp seeds

1. Slice tempeh into 2-4 pieces (protein count is for 3 ounces) 2. Whisk together soy sauce, vinegar, maple syrup, garlic powder, red chili flakes and black pepper in a shallow dish. Marinate the tempeh pieces for 20 minutes-1 hour at room temperature or overnight in the fridge.
3. Preheat the oven to 375F/190C. Place marinated tempeh on a lightly oiled baking sheet and bake for 12-15 minutes, then flip pieces and bake another 10 minutes. Slice temeph into thin strips.
4. Spread pumpkin seed pesto onto lavash bread. Top with baby spinach, hemp seeds, 3 ounces of tempeh strips, and tahini.

PUMPKIN PESTO

1 cup raw shelled pumpkin seeds
2 garlic cloves, minced
½ cup water
2 tbsp lemon juice
1 cup basil leaves
1 cup parsley leaves
3 tbsp olive oil

1. Combine pumpkin seeds and garlic in a food processor for 20 seconds.
2. Add remaining ingredients and stream in olive oil while the motor is running. The mixture should be more like a coarse paste than a liquefied sauce.
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SNACK: CHOCOLATE ALMOND ENERGY BITES – 7 grams protein in 2 bites

1 ½ cups gluten-free rolled oats
1 scoop vegan protein powder (http://amzn.to/2EgRIQq)
½ tsp ground cinnamon
¼ cup unsweetened cocoa powder or raw cacao powder
1 tbsp chia seeds
½ cup smooth almond butter
4 tbsp maple syrup
Unsweetened shredded coconut for rolling (optional)

1. Place all ingredients in a food processor (except shredded coconut) and blend until you have a slightly sticky dough that sticks between your fingers when pressed. If you need more moisture, add more maple syrup or a tablespoon of melted coconut oil.
2. Roll into 25 balls and roll in shredded coconut if desired.
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DINNER: BUDDHA BOWL – 43 grams protein

¾ organic edamame (soybeans)
½ cup cooked lentils
¾ cup cooked quinoa
1 ½ cups chopped kale + lemon juice
1 cup steamed broccoli
1 tbsp hemp seeds
Tahini salad dressing: whisk together 1 tbsp tahini, 1 tbsp lemon juice, 1 tsp maple syrup, salt & pepper to taste, pinch garlic powder, then add warm water to thin

Massage kale with lemon juice. Then, layer all ingredients into a large bowl and top with tahini salad dressing.
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20 comments

  1. Mind-blowing amount of protein aside, that green smoothie just sounds so YUMMY💚 Cinnamon, ginger, maca, almond butter–heck yes! Loved the random dance moves too😊

  2. Video suggestions: Organization and home decorating, how you started getting better quality sleep, recipes that use lots of beans/legumes/lentils/tempeh and greens, green smoothies, what you in a day to meet Dr. Greger’s daily dozen app 🙂

  3. Hello Nisha! I am vegeterian and not using any protein powder.. what do you think about it? Should i start using it? Why do you use it? Have a really nice day💘

  4. Ooh, so many delicious ideas, I want to try all of them! 🙂 Could you do the same type of video but with meals high in healthy fats and lower on protein? I’m in this program where I phase my diet (1 day high in protein, 3 days of carb cycling, and 2 healthy fat burning days), so I’m wondering how I could do a carb cycle and healthy fat day on a vegan diet.

  5. I liked that the recipes were actually easy with accessible ingredients! Your dancing 💃🏾 while prepping and waiting was fun! Thanks for sharing! Abundant Love ❤️ Belovedz:)!

  6. Thank you so much for posting the My Fitness Pal breakdown! Question, though: do you usually average around that many calories per day/did you find it hard to eat that much? I feel like I’m eating all the time but rarely, if ever, break 2,000 as a vegan.

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