Protein-Loaded Vegan Meals

Ava

A lot of diets today focus more on protein. A lot of people are getting protein daily naturally because of what they regularly consume. However, there are situations when certain individuals must pay more attention to their consumption of protein. Athletes must take in more protein than their sedentary counterparts. They need 1.2 grams of protein per kilogram of body weight compared to 0.8 grams per kilogram for sedentary individuals. Some health conditions and goals may also increase a person’s protein intake for a period of time. 

 

Do Vegans Receive Enough Protein?

 

Vegans need not worry if they’re getting enough protein. All whole foods have protein. That means that if you have a whole-food plant-based diet and take in enough calories, you don’t have to count. You will receive enough protein without even trying to increase it.

 

When it comes to the number of proteins, the USDA recommends a daily allowance of 0.36 grams per pound of body weight. For you to know how much protein you need, just multiply your weight by 0.36. The result is the number of grams of protein you need per day. This formula is meant for the average individual, which is someone who exercises on occasion but not at high intensity nor daily or the majority of the week. Those who are relatively more active and exercise with a moderate to high intensity at least four days a week must aim for  0.7 grams of protein for every pound of body weight. With this average daily protein requirement which is between 47 grams and 61 grams, it is not that hard for vegans to naturally consume enough amount of proteins. 

 

Where to Acquire Vegan Protein?

 

It has to be reiterated that all whole foods contain a certain amount of protein. There are huge differences in the amount of protein for every food, but there is a protein in every food. Even vegetables like broccoli have protein. It is not necessary to just rely on animals to acquire their protein content. The most common sources of vegan protein are grain, nuts, beans, seeds, soy or pea milk, legumes, seitan, plant-based protein powder, and plant-based meats. 

 

High-Protein Vegan Meals

 

The following are some high-protein meals that you can enjoy whether it’s breakfast, lunch, or dinner. 

 

Vegan Protein Pancakes With Spinach and Chia

 

This breakfast meal is sweet and healthy. This relies a lot on spinach and chia seeds to give you a mighty protein boost. If you are not a fan of chia, you can replace it with mini vegan chocolate chips. Or you may just add a dash of your preferred plant-based vanilla protein powder to the batter. 

 

Vegan Sweet Potato Chili

After you have been a practicing vegan for a while, you know that the bulk of your protein consumption doesn’t have to come from your main dish. Side dishes may be more than enough to offer satiety and essential nutrients. You can pair this up with slightly sweet and quite meaty baked beans and blacked corn on the cob. This is one delectable meal made from the best side dishes.

Vegan and Gluten-Free Black Bean Brownies

Desserts must not be relied on when it comes to protein intake; that’s what you hear. But it’s not so bad to indulge in a protein-heavy sweet treat. You can enjoy fudgy brownies that can offer you a moderate amount of protein by adding quinoa flour, black beans, walnuts, and chia seeds. You may wash this sumptuous treat with chilled soy milk and your protein intake will be almost equivalent to a small meal.

 

Simple Vegan Chili Sin Carne

 

If you like to enjoy lots of different flavors at a minimal cost, you can try this veggie bean chili on your next meal. This is made with chickpeas and canned kidney beans, and it is loaded with protein. It is also convenient and filling. Simply add chopped veggies you like to bulk up your full meals. This can be served over rice or potatoes. 

 

Quinoa Stuffed Eggplant

 

Enjoy a meal of quinoa-stuffed eggplant halves that include chickpea and quinoa filling. These are baked to perfection and served with a triple-ingredient lemony yogurt sauce. This is great for prepping a meal since it is customizable and family-friendly. They are mixed with spices, and they are naturally gluten-free. 

 

Stuffed Kidney Bean Burgers

You would love its pink color plus it feels heavy with texture. Such kidney bean burgers are truly satisfying and loaded with protein. These can be served on burger buns along with a bit of smashed avocado. You may also add humus for more protein. You may also serve the burger patties in a salad bowl for a lower-calorie version. 

 

Creamy Vegan Lentil Curry

Once the pumpkin season is here, you can come up with a  creamy coconut pumpkin curry. You may also replace the pumpkin with sweet potatoes.  You may try this comfort food loaded with lentils, coconut milk, and spices. You may serve this with rice or flatbread. 

 

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