High-Protein vegan recipes? How about 30 grams of protein in one serving?
One of the claims I constantly hear in the gym is that vegans don't get enough protein from the foods they eat, and it's not really possible to rely on plant-based food when you want to build muscle mass.
So let's do some math: For a person who is not physically active, the daily recommendation, according to the Ministry of Health, is a dosage of 0.8 – 1.0 grams of protein per kilogram of body weight.
That means: a woman weighing 50 kg needs to eat 50 grams of protein per day. (According to 1.0 gram of protein per kilogram)
The recommendation changes when it comes to a physically active person, and then the dosage increases to a range of 1.1 – 2.0 grams per kilogram of body weight. That is:
A man weighing about 70 kg who exercises in the gym needs 105 grams of protein (according to 1.5 grams of protein per kilogram)
So the obvious question is, can a vegan diet provide these amounts of protein, even without the addition of protein powders? Where do you get so much protein from? So set your doubts aside!
Because nutrition consultant and fitness instructor Noam Bachar and I have formulated 3 vegan recipes for you, each containing 30 grams of protein, and not exceeding 500 calories. Which makes them ideal for lunch, or a post-workout meal.
So the next time someone asks you where you get your protein from, you'll know what to tell them :)
Quinoa, Green Pea, and Seared Tofu Salad
Ingredients:
- 1.5 cups quinoa (cooked, without oil)
- 1 cup fresh/frozen peas (cooked, without oil)
- 150 grams tofu, stir-fried/baked/cooked without oil
- 1 level tablespoon raw tahini diluted with water and a little lemon
Nutritional Values:
475 kcal, 30g protein, 60g carbohydrates, 13g fat (of which 2g saturated fat), 13g dietary fiber, 170 mg calcium, 7 mg iron
Black Lentil, Buckwheat, and Edamame Salad
Ingredients:
- 6 natural cashew nuts
- ½ cup black lentils (cooked, without oil)
- 1 cup green buckwheat (cooked, without oil)
- 3/4 cup (85g) frozen, cooked soybeans
Nutritional Values:
455 kcal, 30g protein, 57g carbohydrates, 12g fat (of which 1g saturated fat), 20g dietary fiber, 38 mg calcium, 6 mg iron
Lentil, Broccoli, and Mung Bean Stew
- 1 cup brown rice (cooked, without oil)
- ½ cup Chinese peas, mung beans (cooked, without oil)
- 1 cup red lentils (cooked, without oil)
- 2 cups raw broccoli, chopped as preferred
- 10 tablespoons cooked spinach
Nutritional Values:
415 kcal, 30g protein, 67g carbohydrates, 3g fat (0g saturated fat), 24g dietary fiber, 410 mg calcium, 670 mcg folic acid
Need more protein? How about a protein shake from ingredients you have at home?
