The Story Behind the Recipes
Looking for high-protein vegan recipes? How does 30 grams of protein in one meal sound?
One claim I hear constantly at the gym is that vegans don't get enough protein from their food—and that you can't really build muscle on plants.
Let's do the math. For someone who isn't physically active, Israel's Ministry of Health (the country's national health agency) recommends 0.8 – 1.0 grams of protein per kilogram of body weight per day.
That means a woman who weighs 50 kg (110 pounds) needs 50 g (1.8 oz) of protein a day, using 1.0 gram per kilogram.
The recommendation changes for someone who's physically active: the range rises to 1.1 – 2.0 grams per kilogram of body weight. For example:
A man who weighs about 70 kg (154 pounds) and works out at the gym needs 105 g (3.7 oz) of protein, using 1.5 grams per kilogram.
So here's the obvious question: Can a plant-based diet supply that much protein without protein powder? Where do you get it all? If you've been skeptical, I've got a few meals for you.
Noam Bachar (an Israeli nutrition coach and fitness instructor) and I put together three vegan recipes, each with 30 grams of protein and no more than 500 calories. They're ideal for lunch or a post-workout meal.
The next time someone asks where you get your protein, you'll know exactly what to tell them. 🙂
Ingredients
Quinoa Salad with Green Peas and Seared Tofu
- 1.5 cups quinoa, measured after cooking without oil
- 1 cup fresh or frozen green peas, measured after cooking without oil
- 150 g (5.3 oz) tofu, stir-fried, baked, or simmered without oil
- 1 level tablespoon tahini, thinned with water and a little lemon juice
Black Lentil, Buckwheat, and Edamame Salad
- 6 raw cashews
- ½ cup black lentils, measured after cooking without oil
- 1 cup unroasted buckwheat groats, measured after cooking without oil
- 3/4 cup (85 g (3.0 oz); 3 oz) frozen shelled edamame, cooked
Lentil, Broccoli, and Mung Bean Stew
- 1 cup brown rice, measured after cooking without oil
- ½ cup mung beans, measured after cooking without oil
- 1 cup red lentils, measured after cooking without oil
- 2 cups raw broccoli, cut however you like
- 10 tablespoons cooked spinach
Need more protein? How about a protein shake made with ingredients you already have at home?
