High Protein Vegan Diet Meal Plan

Benefits of a plant-based diet

If you’re vegan or considering attempting a vegan diet regimen, you’ve probably had individuals ask, “But exactly how will you get enough protein?” The reality is that it’s rather easy to get a lot of protein on a vegan diet regimen with all the plant-based protein alternatives available, like tofu, beans, and lentils as well as high-protein entire grains, like quinoa. Incorporating a variety of these vegan proteins throughout the day ensures you’re getting all the healthy protein you need.

Whether your inspiration to consume even more plant-based dishes is fairly or eco-based (or both), a vegan diet plan additionally has lots of wellness advantages. Actually, research study shows that people that consume a vegan diet have lower prices for cardiovascular disease, likely because of decreased intake of animal fat and a higher-fiber diet. Whether you’re a full-time vegan or seeking to mess around, this 7-day high-protein vegan meal strategy guarantees that you will get a lot of healthy protein to aid you to stay full and also satisfied throughout the day. For fat burning, we covered this strategy at 1,200 calories a day to promote a weight reduction of 1 to 2 extra pounds weekly, with alterations to boost the calories to 1,500 or 2,000 calories a day depending upon your requirements.

High-Protein Vegan Foods:

A number of these vegan healthy protein foods are also high in fiber, include healthy fats, and have a lot of various other vital nutrients to produce a well-balanced diet regimen.

Beans: Whether you choose black beans, kidney beans, chickpeas, or one more selection, this healthy protein supply concerns 15 grams of protein per mug.

Lentils: This high-fiber vegetable offers 18 grams of protein per cup.

Tofu: High in healthy protein as well as calcium, 1 mug of tofu crammed in 20 grams of healthy protein.

Edamame: Easy as well as practical, 1 mug of edamame offers 17 grams of healthy protein.

Spinach: This low-calorie vegetable supplies 5 grams of protein per cup.

Quinoa: Containing all the necessary amino acids, 1/2 cup of cooked quinoa has 4 grams of protein.

Tempeh: Made from fermented soybeans, tempeh supplies 33 grams of protein per mug.

Seitan: Made from wheat gluten, a 1/2- mug serving of seitan packs in 45 grams of healthy protein.

Nuts: A 1/4- mug part of nuts, like almonds, has 7 grams of healthy protein.

Nut butter: High in healthy fats, 2 tablespoons gives 7 grams of protein.

Just how to Meal-Prep Your Week of Meals:

For a high-protein vegan morning meal, we like our Vegan Freezer Breakfast Burritos because they’re great for busy early mornings as well as pack in 15 grams of protein per serving. Prep these burritos to have for morning meals throughout the week.
Make a serving of the Blueberry Almond Chia Pudding mugs to have for the morning meal on Day 2.
Prep Vegan Kale Caesar Salad with Tofu Croutons to have for a high-protein vegan lunch on Days 2 through 5.

Day 1

Thai Tofu & Vegetable Curry with Zucchini Noodles
Morning meal (281 calories, 11 g healthy protein).
1 whole-wheat English muffin.
1 1/2 Tbsp. almond butter.
A.M. Snack (154 calories, 5 g healthy protein).
20 unsalted dry-roasted almonds.
Lunch (325 calories, 18 g healthy protein).
1 offering Green Salad with Edamame & Beets.
P.M. Snack (32 calories, 1 g healthy protein).
1/2 mug raspberries.
Dinner (428 calories, 16 g healthy protein).
1 offering Thai Tofu & Vegetable Curry with Zucchini Noodles.
Daily Totals: 1,220 calories, 51 g protein, 87 g carbohydrate, 31 g fiber, 81 g fat, 25 g hydrogenated fat, 1,496 mg salt.
To make it 1,500 calories: Add 1 tool apple to breakfast, rise to 1/3 mug almonds at A.M. snack, and also include 5 walnut fifty percent to P.M. snack.
To make it 2,000 calories: Add 1 tool apple to morning meal, rise to 1/3 mug almonds at A.M. treat as well as include 1 huge pear, include White Bean & Avocado Toast to lunch, as well as add 1/3 mug walnut fifty percents to P.M. treat.

Day 2.

Vegan Mushroom Stroganoff.
Breakfast (229 calories, 6 g protein).
1 serving Blueberry Almond Chia Pudding.
A.M. Snack (150 calories, 12 g healthy protein).
3/4 cup edamame in pods.
Lunch (400 calories, 20 g protein).
1 offering Vegan Kale Caesar Salad with Tofu Croutons.
P.M. Snack (16 calories, 1 g protein).
1 cup cut cucumber.
Pinch of salt & pepper.
Dinner (430 calories, 12 g protein).
1 offering Vegan Mushroom Stroganoff.
Daily Totals: 1,225 calories, 51 g protein, 122 g carb, 35 g fiber, 61 g fat, 9 g saturated fat, 1,016 mg sodium.
To make it 1,500 calories: Increase to 1 mug edamame at A.M. treat as well as add 1 serving White Bean & Avocado Toast to lunch.
To make it 2,000 calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast, add 1 apple to A.M. snack, include 1 serving White Bean & Avocado Toast to lunch, and also add 1/4 mug hummus to P.M. snack.ad

Day3:

Morning meal (329 calories, 15 g protein).
1 offering Vegan Freezer Breakfast Burritos.
A.M. Snack (21 calories, 1 g protein).
1/3 mug raspberries.
Lunch (400 calories, 20 g healthy protein).
1 serving Vegan Kale Caesar Salad with Tofu Croutons.
P.M. Snack (100 calories, 8 g protein).
1/2 mug edamame in pods.
Dinner (364 calories, 12 g protein).
1 serving Vegan Beet Burgers with Sweet Chili Slaw.
Daily Totals: 1,214 calories, 56 g healthy protein, 132 g carbohydrate, 30 g fiber, 53 g fat, 7 g hydrogenated fat, 1,845 mg salt.
To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to the A.M. snack.
To make it 2,000 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 offering White Bean & Avocado Toast to lunch, as well as rise to 1 1/2 cups edamame in skins and include 1 small apple to P.M. treat.

Day 4.

Beefless Vegan Tacos.
Breakfast (229 calories, 6 g protein).
1 offering Blueberry Almond Chia Pudding.
A.M. Snack (200 calories, 16 g protein).
1 mug edamame in shells.
Lunch (400 calories, 20 g protein).
1 offering Vegan Kale Caesar Salad with Tofu Croutons.
P.M. Snack (35 calories, 1 g healthy protein).
1 clementine.
Dinner (360 calories, 17 g protein).
1 offering Beefless Vegan Tacos.
Daily Totals: 1,224 calories, 59 g protein, 109 g carb, 36 g fiber, 66 g fat, 8 g saturated fat, 1,184 mg salt.
To make it 1,500 calories: Add 1/3 mug of unsalted dry-roasted almonds to the P.M. snack.
To make it 2,000 calories: Add 1 whole-wheat English muffin with 1 1/2 Tbsp. all-natural peanut butter to morning meal, add 1/3 mug walnut halves to A.M. treat and add 1/3 cup saltless dry-roasted almonds to P.M. snack.

Day 5.

Breakfast (291 calories, 11 g healthy protein).
1 whole-wheat English muffin.
1 1/2 Tbsp. all-natural peanut butter.
A.M. Snack (62 calories, 2 g protein).
1 mug of blackberries.
Lunch (400 calories, 20 g protein).
1 offering Vegan Kale Caesar Salad with Tofu Croutons.
P.M. Snack (100 calories, 8 g healthy protein).
1/2 cup edamame in capsules.
Supper (345 calories, 13 g protein).
1 offering Curried Sweet Potato & Peanut Soup.
Daily Totals: 1,198 calories, 54 g healthy protein, 111 g carb, 34 g fiber, 64 g fat, 11 g saturated fat, 1,367 mg sodium.
To make it 1,500 calories: Add 1 pear to breakfast and increase to 1 1/2 mugs edamame in husks at P.M. treat.
To make it 2,000 calories: Add 1 pear to breakfast, add 1/3 mug of unsalted dry-roasted almonds to A.M. treat, boost to 1 1/2 mugs edamame in hulls at P.M. treat, as well as add 1 offering of Guacamole Chopped Salad to supper.

Day 6.

Vegan White Bean Chili.
Morning meal (329 calories, 15 g healthy protein).
1 serving Vegan Freezer Breakfast Burritos.
A.M. Snack (132 calories, 11 g healthy protein).
2/3 cup edamame in coverings.
Lunch (345 calories, 13 g protein).
1 offering Curried Sweet Potato & Peanut Soup.
P.M. Snack (29 calories, 1 g healthy protein).
1 cup cut bell pepper.
Dinner (388 calories, 11 g healthy protein).
1 offering Vegan White Bean Chili.
2 mugs combined greens.
1 offering Olive Orange Vinaigrette.
Daily Totals: 1,223 calories, 51 g protein, 140 g carb, 34 g fiber, 55 g fat, 9 g hydrogenated fat, 2,006 mg sodium.
To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to P.M. treat.
To make it 2,000 calories: Add 1 apple to breakfast, boost to 1 1/2 mug edamame in coverings at A.M. treat, include 1 serving Everything Bagel Avocado Toast to lunch, and add 1/3 mug saltless dry-roasted almonds to P.M. treat.

Day 7.

Vegan Freezer Breakfast Burritos.
Breakfast (329 calories, 15 g healthy protein).
1 offering Vegan Freezer Breakfast Burritos.
A.M. Snack (100 calories, 8 g protein).
1/2 mug edamame in shucks.
Lunch (345 calories, 13 g protein).
1 offering Curried Sweet Potato & Peanut Soup.
P.M. Snack (16 calories, 1 g protein).
1 mug cut cucumber.
Pinch of salt & pepper.
Supper (427 calories, 14 g protein).

1 serving of Grilled Cauliflower Steaks with Almond Pesto & Butter Beans.

Daily Totals: 1,217 calories, 50 g protein, 131 g carbohydrate, 31 g healthy protein, 60 g fat, 9 g saturated fat, 2,099 mg sodium.

To make it 1,500 calories: Increase to 1 1/2 cup edamame in coverings at A.M. snack as well as include 3 Tbsp. hummus to P.M. treat.

To make it 2,000 calories: Add 1 apple to breakfast, boost to 1 1/2 cups edamame in capsules at A.M. treat, add 1 serving Everything Bagel Avocado Toast to lunch, add 3 Tbsp. hummus to P.M. snack, and include 1 serving Guacamole Chopped Salad to dinner.
Don’t Miss it!

If you’re vegan or considering attempting a vegan diet regimen, you’ve probably had individuals ask, “But exactly how will you get enough protein?” The reality is that it’s rather easy to get a lot of protein on a vegan diet regimen with all the plant-based protein alternatives available, like tofu, beans, and lentils as well…

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