Some of the frequent questions that come up relating to consuming vegan is the right way to get sufficient protein when you do not eat animal merchandise. The truth is that it is pretty easy to get loads of protein on a vegan eating regimen with all of the plant-based protein choices on the market like tofu, beans, lentils and high-protein complete grains, like quinoa. Incorporating all kinds of those vegan proteins all through the day ensures you are getting all of the protein you want.
Whether or not your motivation to eat extra plant-based meals is ethically- or environmentally-based (or each), a vegan eating regimen additionally has loads of well being advantages. The truth is, analysis like a 2022 evaluation in Cureus experiences that the benefits of a plant-based eating regimen embody decrease charges of heart problems danger, seemingly resulting from decreased consumption of animal fats and a higher-fiber eating regimen.
Whether or not you are a full-time vegan or seeking to dabble, this seven-day high-protein vegan meal plan ensures that you’re going to get loads of protein that will help you keep full and happy all through the day. For weight reduction, we capped this plan at 1,200 energy a day to advertise a weight lack of 1 to 2 kilos per week, with modifications to extend the energy to 1,500 or 2,000 energy a day, relying in your wants.
Excessive-Protein Vegan Meals
Many of those vegan protein meals are additionally excessive in fiber, embody wholesome fat and have loads of different vital vitamins to make for a balanced eating regimen. Listed here are some widespread plant-based meals, together with how a lot protein each incorporates, per the USDA:
- Beans: Whether or not you like black beans, kidney beans, chickpeas or one other selection, this wholesome protein gives about 15 grams of protein per cup.
- Lentils: This high-fiber legume gives 18 g of protein per cup.
- Tofu: Excessive in protein and calcium, 1 cup of tofu packs in 20 g of protein.
- Edamame: Simple and handy, 1 cup of edamame gives 17 g of protein.
- Spinach: This low-calorie vegetable gives 5 g of protein per cup, cooked.
- Quinoa: Containing all of the important amino acids, 1/2 cup of cooked quinoa has 4 g of protein.
- Tempeh: Comprised of fermented soybeans, tempeh gives 34 g of protein per cup.
- Seitan: Comprised of wheat gluten, a 1/2-cup serving of seitan packs in 34 g of protein.
- Nuts: There are about 7.5 g of protein in a 1/4-cup portion of almonds and 6.5 g of protein in the identical quantity of shelled pistachios. Pistachios comprise all the important amino acids.
- Nut butter: Excessive in wholesome fat, 2 Tbsp. gives 7 g of protein.
Easy methods to Meal-Prep Your Week of Meals
- For a high-protein vegan breakfast, we love our Vegan Freezer Breakfast Burritos as a result of they’re nice for busy mornings and pack in 15 grams of protein per serving. Prep these burritos to have for breakfast all through the week.
- Make a serving of the Blueberry Almond Chia Pudding to have for breakfast on Day 2.
- Prep Vegan Kale Caesar Salad with Tofu Croutons to have for a high-protein vegan lunch on Days 2 by means of 5.
Day 1
Breakfast (281 energy, 11 g protein)
- 1 whole-wheat English muffin
- 1 1/2 Tbsp. almond butter
A.M. Snack (154 energy, 5 g protein)
- 20 unsalted dry-roasted almonds
Lunch (325 energy, 18 g protein)
- 1 serving Inexperienced Salad with Edamame & Beets
P.M. Snack (32 energy, 1 g protein)
- 1/2 cup raspberries
Dinner (428 energy, 16 g protein)
- 1 serving Tofu & Vegetable Curry with Zucchini Noodles
Each day Totals: 1,220 energy, 51 g protein, 87 g carbohydrate, 31 g fiber, 81 g fats, 25 g saturated fats, 1,496 mg sodium
To make it 1,500 energy: Add 1 medium apple to breakfast, improve to 1/3 cup almonds at A.M. snack, and add 5 walnut halves to P.M. snack.
To make it 2,000 energy: Add 1 medium apple to breakfast, improve to 1/3 cup almonds at A.M. snack and add 1 massive pear, add White Bean & Avocado Toast to lunch, and add 1/3 cup walnut halves to P.M. snack.
Day 2
Breakfast (229 energy, 6 g protein)
- 1 serving Blueberry Almond Chia Pudding
A.M. Snack (150 energy, 12 g protein)
- 3/4 cup edamame in pods
Lunch (400 energy, 20 g protein)
- 1 serving Vegan Kale Caesar Salad with Tofu Croutons
P.M. Snack (16 energy, 1 g protein)
- 1 cup sliced cucumber
- Pinch of salt and pepper
Dinner (430 energy, 12 g protein)
- 1 serving Vegan Mushroom Stroganoff
Each day Totals: 1,225 energy, 51 g protein, 122 g carbohydrate, 35 g fiber, 61 g fats, 9 g saturated fats, 1,016 mg sodium
To make it 1,500 energy: Improve to 1 cup edamame at A.M. snack and add 1 serving of White Bean & Avocado Toast to lunch.
To make it 2,000 energy: Add 1 whole-wheat English muffin with 2 Tbsp. pure peanut butter to breakfast, add 1 apple to A.M. snack, add 1 serving White Bean & Avocado Toast to lunch, and add 1/4 cup hummus to P.M. snack.
Day 3
Breakfast (329 energy, 15 g protein)
- 1 serving Vegan Freezer Breakfast Burritos
A.M. Snack (21 energy, 1 g protein)
- 1/3 cup raspberries
Lunch (400 energy, 20 g protein)
- 1 serving Vegan Kale Caesar Salad with Tofu Croutons
P.M. Snack (100 energy, 8 g protein)
- 1/2 cup edamame in pods
Dinner (365 energy, 12 g protein)
- 1 serving Vegan Beet Burgers with Candy Chili Slaw
Meal-Prep Tip: Put together 1 serving of Blueberry Almond Chia Pudding to have for breakfast tomorrow.
Each day Totals: 1,214 energy, 56 g protein, 132 g carbohydrate, 30 g fiber, 53 g fats, 7 g saturated fats, 1,845 mg sodium
To make it 1,500 energy: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.
To make it 2,000 energy: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 serving White Bean & Avocado Toast to lunch, and improve to 1 1/2 cups edamame in pods and add 1 small apple to P.M. snack.
Day 4
Breakfast (229 energy, 6 g protein)
- 1 serving Blueberry Almond Chia Pudding
A.M. Snack (200 energy, 16 g protein)
- 1 cup edamame in pods
Lunch (400 energy, 20 g protein)
- 1 serving Vegan Kale Caesar Salad with Tofu Croutons
P.M. Snack (35 energy, 1 g protein)
- 1 clementine
Dinner (360 energy, 17 g protein)
- 1 serving Beefless Vegan Tacos
Each day Totals: 1,224 energy, 59 g protein, 109 g carbohydrate, 36 g fiber, 66 g fats, 8 g saturated fats, 1,184 mg sodium
To make it 1,500 energy: Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.
To make it 2,000 energy: Add 1 whole-wheat English muffin with 1 1/2 Tbsp. pure peanut butter to breakfast, add 1/3 cup walnut halves to A.M. snack, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.
Day 5
Breakfast (291 energy, 11 g protein)
- 1 whole-wheat English muffin
- 1 1/2 Tbsp. pure peanut butter
A.M. Snack (62 energy, 2 g protein)
- 1 cup blackberries
Lunch (400 energy, 20 g protein)
- 1 serving Vegan Kale Caesar Salad with Tofu Croutons
P.M. Snack (100 energy, 8 g protein)
- 1/2 cup edamame in pods
Dinner (345 energy, 13 g protein)
- 1 serving Curried Candy Potato & Peanut Soup
Meal-Prep Tip: Reserve 2 servings of Curried Candy Potato & Peanut Soup to have for lunch on Days 6 and seven.
Each day Totals: 1,198 energy, 54 g protein, 111 g carbohydrate, 34 g fiber, 64 g fats, 11 g saturated fats, 1,367 mg sodium
To make it 1,500 energy: Add 1 pear to breakfast and improve to 1 1/2 cups edamame in pods at P.M. snack.
To make it 2,000 energy: Add 1 pear to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, improve to 1 1/2 cups edamame in pods at P.M. snack, and add 1 serving Guacamole Chopped Salad to dinner.
Day 6
Breakfast (329 energy, 15 g protein)
- 1 serving Vegan Freezer Breakfast Burritos
A.M. Snack (132 energy, 11 g protein)
- 2/3 cup edamame in pods
Lunch (345 energy, 13 g protein)
- 1 serving Curried Candy Potato & Peanut Soup
P.M. Snack (29 energy, 1 g protein)
- 1 cup sliced bell pepper
Dinner (388 energy, 11 g protein)
- 1 serving Vegan White Bean Chili
- 2 cups blended greens
- 1 serving Olive Orange French dressing
Each day Totals: 1,223 energy, 51 g protein, 140 g carbohydrate, 34 g fiber, 55 g fats, 9 g saturated fats, 2,006 mg sodium
To make it 1,500 energy: Add 1/3 cup unsalted dry-roasted almonds to P.M. snack.
To make it 2,000 energy: Add 1 apple to breakfast, improve to 1 1/2 cup edamame in pods at A.M. snack, add 1 serving Every little thing Bagel Avocado Toast to lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.
Day 7
Breakfast (329 energy, 15 g protein)
- 1 serving Vegan Freezer Breakfast Burritos
A.M. Snack (100 energy, 8 g protein)
- 1/2 cup edamame in pods
Lunch (345 energy, 13 g protein)
- 1 serving Curried Candy Potato & Peanut Soup
P.M. Snack (16 energy, 1 g protein)
- 1 cup sliced cucumber
- Pinch of salt and pepper
Dinner (427 energy, 14 g protein)
- 1 serving Grilled Cauliflower Steaks with Almond Pesto & Butter Beans
Each day Totals: 1,217 energy, 50 g protein, 131 g carbohydrate, 31 g protein, 60 g fats, 9 g saturated fats, 2,099 mg sodium
To make it 1,500 energy: Improve to 1 1/2 cups edamame in pods at A.M. snack and add 3 Tbsp. hummus to P.M. snack.
To make it 2,000 energy: Add 1 apple to breakfast, improve to 1 1/2 cups edamame in pods at A.M. snack, add 1 serving of Every little thing Bagel Avocado Toast to lunch, add 3 Tbsp. hummus to P.M. snack, and add 1 serving of Guacamole Chopped Salad to dinner.
