It is a common misconception that those who follow specific diets such as vegetarianism or veganism cannot get enough protein. While their sources are limited, combining essential ingredients and infusing them into high protein plant based meals is an easy way for you to get the recommended amount of protein intake for the day.
Given below are recipes for ten healthy high protein plant based meals that you can follow:
#1 Protein Buddha Bowl
Combining the nutrition of leafy greens and the protein of soy based foods like tofu, a buddha bowl is one of the most nutritious high protein plant based meals you can follow.
Ingredients
- 1 teaspoon honey
- 1/4 teaspoon sea salt
- 1/2 apple
- 1/3 cup olive oil
- 1 cup quinoa, rinsed
- 1/8 cup apple cider vinegar
- 2 teaspoons mustard sauce
- 1/4 teaspoon freshly ground black pepper
- 2 cups spinach
- 1 block tofu
Instructions
- Boil about two cups of water and bring it to a roar. Add in your quinoa. Cover and cook for about fifteen minutes until it is completely soft. Set aside.
- Combine your vinegar, syrup, salt, pepper, and oil in a salad shaker. Mix thoroughly until incorporated. You can use this as dressing for a lot of high protein plant based meals.
- Assemble your buddha bowl by topping off a layer of greens with a layer of quinoa and a layer of tofu. Finish off with some apple and drizzle your dressing for high protein plant based meals. Your buddha bowl is ready to serve.
#2 Vegan Peanut Butter Smoothie
While most high protein plant based meals are complicated to prepare, this recipe is rather simple and can be done within a minute
Ingredients
- 1 tablespoon chia seeds
- 1 tablespoon oats
- 1 tablespoon peanut butter
- 1 teaspoon unsweetened cocoa powder
- 1 cup soy milk
- 1 banana
Instructions
Blend all your ingredients for your plant based recipe until smooth. Top off with some chocolate chips if preferred. Serve chilled.
#3 Vegan Protein Bowl
This plant based recipe is a vegan take of the classic protein bowl.
Ingredients
- A lemon
- 8 kale leaves
- 2 cups cooked brown rice
- 2 medium carrots
- 1 cup shredded red cabbage
- Fresh sprouts for garnish
- Sea salt and freshly cracked black pepper
- 1 cup cooked chickpeas
- 2 tablespoons sesame seeds or hemp seeds
- Turmeric Tahini Sauce
- 1 large sweet potato
- Extra-virgin olive oil
- 2 red radish
Instructions
- Roast your sweet potatoes with some olive oil, salt, and pepper in the oven for about 20 minutes at 400 degrees F.
- Thinly slice your carrots and radish. Toss them in lemon juice along with the shredded cabbage. Set aside.
- Coat your kale leaves with a pinch of salt and mix with light hands.
- In a bowl, layer your cooked brown rice with the sweet potatoes, kale, and vegetable medley. Drizzle some tahini sauce on your plant based recipe and serve hot.
#4. Pumpkin Muesli Medley
This pumpkin muesli medley is one of the easiest vegan protein recipes to get the perfect start to your morning.
Ingredients
- 1/2 cups old fashioned oatmeal
- 1 tablespoon maple syrup
- 1 tablespoon pumpkin seeds
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon kosher salt
- 1 apple, grated
- 1 cup non-dairy milk
- 1/3 cup non-dairy yogurt
- 1/4 cup raisins
Instructions
Combine all your ingredients in a large bowl and mix well until thoroughly coated. Refrigerate for a couple of hours to allow. Vegan protein recipes such as this can be stored and used for a period of three days.
#5 Protein Oat Pancakes
This one of the simplest vegan protein recipes to follow, and adds a twist to the classic pancakes.
Ingredients
- A small packet of Instant Oats
- A scoop of vegan protein powder
- 1 cup non dairy yogurt
- 120ml non dairy milk
- ½ teaspoon. baking powder
- 2 tablespoon nut butter
- Coconut oil
Instructions
- In a large bowl, combine the instant oats, protein, dairy free yogurt, and baking powder. Saturate them using a whisker. At the same time, slowly add in some milk and almond butter. Whisk for another two minutes until you get a smooth and consistent texture.
- Heat a pan and grease it with your cooking oil to prevent the pancakes from sticking to the surface.
- Pour in your prepared pancake batter and do not disrupt the cooking process for a minute. At this stage, you can add in your preferred toppings such as chocolate chips or dried fruits.
- Once the bottom half is cooked, flip the pancake over and cook the other side for a minute until it’s fully done.
#6 Overnight Oats
Overnight oats is one the most popular plant protein recipes. It is rather easy to make and can be set right before you go to bed.
Ingredients
- 1 medium apple
- ½ teaspoon maple syrup
- 3 tablespoons chopped walnuts
- 2 scoops of vegan protein powder
- 1 cup oats
- ½ teaspoon cinnamon
- 2 cups of almond milk
- ¼ nutmeg
Instructions
- Chop your apple into little bite-sized pieces. This is a good way to add texture to your plant protein recipes.
- In a large mixing bowl, combine the oats, cinnamon, almond milk, nutmeg, maple syrup, chopped walnuts, and your choice of protein powder. Mix thoroughly until all the oats are coated with the prepared mixture. You can also use gluten free oats in your plant protein recipes to avoid cholesterol.
- Transfer the oats to a mason jar and refrigerator for eight hours,
#7 Cereal Muffins
Cereal muffins are a great addition to your plant based protein meals.
Ingredients
- 500 grams of preferred types of cereals
- 30 grams raisins
- 120 grams sugar
- 500 grams all-purpose flour
- 5 teaspoons of baking soda
- 1 teaspoon salt
- 2 cups of molasses
- 1 cup edible vegetable oil
- 1 cup yogurt
Instructions
- Combine one third of your cereals and raisins in a medium sized bowl. Add boiling water to the mix and set aside. This can be used as a base for a lot of plant based protein meals.
- In another bowl, add the rest of the cereal, yogurt, and molasses. Stir to combine.
- Once mixed, add baking soda, salt, and flour to the sugar mixture. On getting the desired consistency, stir in the now cooled raisin-cereal mix.
- Pour the mixture into greased muffin tins and bake at 400 degrees Fahrenheit for 20 minutes. Enjoy with other plant based protein meals like hash browns.
#8 Cereal Hash Browns
This is one of the easiest plant based protein diet recipes to follow and can be used in a lot of breakfast options.
Ingredients
- A bag of frozen hash browns
- 1/2 cup chopped onion
- 1 can chicken soup
- 6 tablespoons melted butter
- Salt
- 1/2 teaspoon fresh ground pepper, or to taste
- 275 grams of shredded cheddar cheese
- 2 cups of your preferred types of cereal
Instructions
- In a large bowl, combine all the ingredients except your cereal and mix until you get a crunchy consistency. Add salt to taste.
- Transfer the prepared mixture to a lined and greased baking sheet. Top it off with the cereal. You can also use fortified cereal such as cornflakes for a more defined texture and extra nutrition.
- Drizzle the mixture with some melted butter. Bake for about 50 minutes until you get a nice and golden brown cereal crust. Serve hot.
#9 Peanut Butter Chocolate Protein Shake
This recipe for a vegan protein shake combines the classic elements of chocolate and peanut butter, making the perfect addition to your day
Ingredients
- 1 cup soy milk
- 1/2 cup silken soft tofu
- 2 tablespoons peanut butter
- 1 to 2 tablespoons cocoa powder
- 1 to 2 tablespoons honey
- 1 tablespoon chia seeds
Instructions
- Combine all your ingredients and blend until smooth
- Top off with some sprinkles like chocolate shavings
- Serve chilled with whipping cream
#10 Vegan Protein Omelettes
This vegan omelette is one of the easiest plant based protein diet recipes to incorporate into your diet:
Ingredients
- 1 cup oatmeal flour
- Salt to taste
- Black Pepper to taste
- 1/2 teaspoon Turmeric Powder
- 1 Onion
- 2 Green Chillies
- ½ Tomato
- 2 tablespoon Coriander Leaves
- Oil
Instructions
- In a large mixing bowl, combine all your ingredients and whisk until fully incorporated.
- Heat some oil in a thick non-stick pan and wait for it to heat up. Gently pour your prepared oatmeal batter onto the pan and cook until you have a firm base.
- Flip the oat omelette and cook the other side until done
Conclusion
While these high protein plant based meals are indeed a rich source of protein, they are also rich in other macronutrients such as carbs and fats. Make sure that you consume them as a part of a healthy balanced diet and incorporate them with a strict exercise regimen to avoid side effects such as weight gain.
