Trying to find ways to increase your protein intake while sticking to a vegetarian or vegan diet? Many plant based recipes contain sufficient protein to keep you going throughout the day.
What is Plant based protein?
Amino acids, which together form protein, are a type of macronutrient. It's essential for healthy body operation. Growth, repair, and maintenance of all cells in the body, including muscle, rely heavily on protein. It's commonly believed that eating meat is the only way to get enough protein in one day. But research shows that we can get all the protein we need from a plant-based diet. Here are some of our 15 favorite ways to up your protein intake on a plant protein powder.
1. Vegan Burrito
These plant based breakfast burritos are packed with roasted potatoes, avocado, mushrooms, and peppers. They make for a nutritious and filling breakfast or brunch option. You can't go wrong with these vegan burritos for a protein-rich morning meal or brunch. Have you grown bored with cereal as a breakfast option? Then you must try these savory breakfast burritos made entirely from plant-based ingredients.
2. Oatmeal Breakfast
Fiber, protein, and vital fats all contribute to oats status as a nutrition powerhouse which helps keep muscles and joints healthy. Protein content in oats typically ranges between 11-15%, making porridge a good source of protein (11.1g per 100g). Oats are the ideal foundation for a protein-rich meal since they pair well with other plant-based sources of protein, such as peanut butter, chia seeds, flaxseed, chopped nuts, even a scoop of protein powder.
3. Tofu Scramble
This tasty and hearty tofu scramble is reminiscent of the texture of cheesy scrambled eggs, and one serving provides you with 24 grams of protein. Scrambled tofu can be eaten on its own or spread on toast and topped with minced parsley. You can make it your own by adding spices like onion powder or garlic powder, and serve it as part of a vegan breakfast alongside fresh fruit, vegan bacon, or vegan sausage.
4. Veggie Omlet
Vegetable omlet made with besan and all-purpose flour is a simple and satisfying vegetarian alternative to the traditional omlet made with eggs. Those who are vegetarian or strongly dislike eggs will appreciate a veggie omlet. The eggless omlet recipe is closer to the actual egg omlet recipe. Additionally, the preparation of the dish is very similar to that of a standard omelet recipe.
5. Vegan Burgers
One common argument against adopting a vegan diet is the fear of nutritional deficiency. These plant based burgers with significant protein content demonstrate that simply just not the case. In a typical hamburger patty, you may expect to find about 15 grams of protein. These vegetable burgers are packed with 24g of protein. There are no animal products in their creation, just simple, plant protein powder ingredients
6. Vanilla Chai Smoothie
If you're on a plant-based diet and need a quick breakfast or snack, try making a smoothie with your favorite vegan protein powder and a wide choice of fresh fruits and veggies. The typical recipe for vanilla chai contains 27 grams of protein and is loaded with seasonal flavors.
7. Veggie Pasta
The new plant based protein pasta has a wonderful texture and is made from nutrient dense ingredients such as quinoa, lentils, or chickpeas. With the help of these protein pastas, it is possible to include more than 30 grams of protein in each of your meals without resorting to the use of a meat substitute.
8. Lasagna Soup
Fluffy and satisfying. The vegan lasagna soup is delicious. Each serving is packed with flavor thanks to the combination of portobello mushrooms, chopped tomatoes, fresh basil, lentil lasagna noodles, and shredded vegan mozzarella cheese.
9. Vegan Caesar Salad
Make this protein-rich vegan caesar salad for a quick and easy weeknight meal. This salad contains between 19 and 28 grams of protein thanks to the addition of garlic chickpeas, vegan nut parmesan, crunchy tempeh bacon, and a creamy vegan caesar dressing.
10. Vegan Grilled Tofu
A bowl of savory and ever-so-slightly nutty grilled tofu that is created with an extremely limited number of ingredients and has 29 grams of protein per serving.
11. Lentil Bolognese
This Italian-style dish is made with chickpea pasta and topped with a hearty lentil sauce, and it has 20 grams of protein per serving. This plant-based dish is loaded with flavorful ingredients like celery, carrots, onions, and an Italian dried herb combination. Just save room for the sweet finish.
12. Best Vegan Chicken
This recipe's fantastic texture and nutritional value come from the mix of tofu and seitan, two plant-based proteins. You won't go hungry thanks to this vegan chicken.
13. Vegan Egg Salad
This quick and easy to-go lunch will keep you going strong all day long, and it only takes ten minutes to prepare. This is a simple way to add some extra protein to your lunch, whether you're having a salad or a sandwich.
14. Vegan Monkey Bread
What more could you want from a salad than tempeh, tofu, hemp seeds, and chickpeas? And each dish has 40 grams of protein! Make a colorful salad by mixing in avocado, cucumber, tahini, arugula, and broccoli.