Vegan Diet

How To Increase Your Protein Intake On A Vegan Diet

People are afraid that vegan diets won’t give them enough protein because they don’t eat meat or other animal foods. Yet if you follow a well-planned and well-executed vegan diet, you will get all the nutrients you need. Plant ingredients, on the other hand, include foods that are high in protein. This means that animal meats aren’t the only source of protein in the food we eat. In order to eat low-calorie, you can use vegetable protein sources. In order to get more muscle strength, feel full, and lose weight, you can eat a lot of high-protein foods.

Lentils, oats, peas, tahini, beans, and bread made from sprouted grains, nuts, and wild rice are among plant-based and high-protein foods. In your vegan diet, you can prepare countless meals with these ingredients and easily increase your protein intake. If you are thinking of starting a vegan diet and want to have an idea, you can see the 7-day sample vegan diet list we have prepared for you as follows.

1-Week Sample Vegan Diet List

Monday

Breakfast: Vegan breakfast sandwich with tofu, lettuce, tomato, turmeric, and chai latte with plant milk.

Lunch: Spiced zucchini and quinoa salad with peanut sauce.

Dinner: Red lentils and spinach on wild rice.

Tuesday

Breakfast: overnight oats made with fruit, fortified plant milk, chia seeds, and nuts.

Lunch: Seitan sauerkraut sandwich.

Dinner: Pasta with lentil bolognese sauce and a side salad.

Wednesday

Breakfast: Mango and spinach smoothie made with fortified plant milk and banana flaxseed walnut cake.

Lunch: Baked tofu sandwich and tomato salad.

Dinner: Vegan chilli on a bed of amaranth.

Thursday

Breakfast: Whole-grain toast with nut butter, banana, and fortified herb yoghurt.

Lunch: Tofu noodle soup with vegetables.

Dinner: Cover sweet potatoes with lettuce, corn, beans, cashews, and guacamole.

Friday

Breakfast: Vegan chickpea and onion omelette and a cappuccino made with fortified plant milk.

Lunch: Vegan tacos with mango-pineapple salsa.

Dinner: Stir-fry bok choy and broccoli with tempeh.

Saturday

Breakfast: Spinach and whipped tofu and a glass of plant milk.

Lunch: Spicy red lentil, tomato and cabbage soup with whole-grain toast and hummus.

Dinner: Veggie sushi rolls, miso soup, edamame and wakame salad.

Sunday

Breakfast: Chickpea pancakes, guacamole and salsa, and a glass of fortified orange juice.

Lunch: Tofu vegan quiche with sautéed mustard greens.

Dinner: Vegan spring rolls.

Don’t forget to vary your protein and vegetable sources throughout the day. As each provides different vitamins and minerals that are important to your health. A single varied diet is not good enough for health.

The 6 Most Obvious Benefits of the Vegan Diet

  • Veganism improves the quality of physical exercise.
  • A vegan diet helps to lose weight.
  • Vegans fight migraines less.
  • Vegans may be happier and less stressed.
  • Vegan diet balances hormones.
  • Veganism makes your skin beautiful.

There are countless protein-based meals that you can prepare for your meals in the vegan diet, the benefits of which are countless. You can take a look at the recipes we have prepared for you below in order to keep your body healthier. By eating more protein and making your loved ones happy with delicious vegan recipes.

Vegan White Bean Salad Recipe

Ingredients

½ tin of white beans, well-drained and rinsed

3 cloves of garlic, minced

1 red onion, chopped

1/2 cup chopped fresh parsley

2 tablespoons of olive oil

2 large tomatoes, chopped

1/3 cup sliced ​​black olives

2 tablespoons of red wine vinegar

Fresh lemon juice from 1/2 lemon (about 1 tablespoon)

Pepper and salt to taste

Preparation

  • First, drain and rinse your canned white beans.
  • Then, over low heat, combine drained and rinsed beans, garlic, onion and parsley in olive oil. Just heat for a minute or until fragrant. You don’t really want to cook the ingredients, you just heat them to soften and combine the flavours.
  • Remove from heat and place in a large bowl.
  • Add the tomatoes, black olives, vinegar and lemon juice and toss gently to combine well and coat all ingredients. Combine with remaining ingredients.
  • Serve your white bean salad warm as it is, or you can let it cool before serving and serve later.

High Protein Vegan Green Lentil Meal

Materials

  • 1 cup green lentils
  • 1 onion
  • 1 tablespoon of chilli paste
  • 1/3 teaspoon of olive oil
  • 1 teaspoon of salt
  • 1 teaspoon of black pepper
  • 1 teaspoon ground red pepper

Preparation

  • Chop the onion.
  • Wash the green lentils well.
  • Put the chopped onion in a saucepan with olive oil and start frying.
  • Add the tomato paste and continue frying.
  • Finally, add your green lentils.
  • After adding salt and spices, add 2.5 cups of water and let it cook.

If you want to learn more about vegan diets and eating vegan style, simply visit the Homeats blog. In addition, you can easily get help from Homeats nutrition and dietetics experts.

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