Maybe you’ve been thinking about going vegan or vegetarian for a long time. Perhaps a wellness or ethical diet is pulling you down this path. Maybe you started vegetarian or vegan a long time ago.
As many vegetarians and vegans know, it can be difficult to keep protein intake high while eating this way. For example, bringing a protein-packed vegetarian menu to work, or preparing a protein-stocked vegan dinner when you get home… Aah ah! 😞
The number of vegans and vegetarians around us is increasing day by day, and one of the biggest problems for most of these people is protein. And a high protein diet is the most important factor in healthy eating and weight loss.
That’s why today we’ve put together a list of foods that will make it easier for you to prepare all your meals, from vegan protein shaketen to healthy vegan breakfast alternatives, from vegetarian ketogenic menus to meat-free dinners, and sample recipes included!
Vegan Protein Shake:
Protein shakes are indispensable before and after sports. Here are lots of vegan ingredients you should definitely have in your kitchen and make protein shakes that much more delicious:
- Unsweetened soy, almond, or cashew milk
- Chia and hemp seeds & buns
- Banana & Avocado
- Spinach & Curly Cabbage
- Peanut butter
- Dark chocolate (80% or higher)
Vegan Protein Shake Recipe:
And here is a delicious, high-protein shake that you can quickly make even in the morning:
Contents:
- 1 glass of unsweetened soy, almond, or cashew milk
- 1/2 banana
- 1 tablespoon of chia seeds
Preparation of:
- Put all the ingredients in the blender and mix
Vegan Breakfast:
It’s hard not only to get ready for work in the morning but also to prepare a high-protein breakfast for yourself. Therefore, these foods should always be at hand:
- Banana & Kiwi
- Oats & Quinoa
- Nuts & seeds (walnuts, almonds, pumpkin seeds etc.)
- Blueberry, Raspberry & Blackberry
- Sweet Potato & Chickpeas
- For vegetarians: Eggs
Whipped Vegan Omelette:
Missed an omelette since you were vegan? Maybe you’re a vegetarian but looking for an alternative to an omelet? Here is a delicious alternative for you!
Contents:
- Cup boiled chickpeas
- 1 glass of water
- ¼ teaspoon cumin & ½ teaspoon red pepper
- ½ teaspoon garlic salt & teaspoon black pepper
- ¼ small red onion & ¼ bell pepper
- 2 tablespoons of olive oil
Preparation of:
- Chop the onion and pepper and fry in 1 spoonful of oil
- Crush chickpeas, add spices, mix well with 1/3 of water
- Add the peppers and onions to the mixture
- Heat the remaining water in a small saucepan, add the mixture into it
- Separate the mixture from time to time with a wooden spoon over low heat.
- Continue cooking until you get the consistency you want
- You can add nutritional yeast to it if you want.
Vegan Breakfast Quinoa with Walnut Cinnamon:
Contents:
- Glass of unsweetened almond milk & 1 glass of water
- Cup of quinoa
- ½ teaspoon ground cinnamon
- brown sugar in desired size
- Cup of crushed walnuts
- 2 cups blackberries / blueberries
Preparation of:
- Boil the almond milk and water and add the quinoa
- Reduce the speed of the fire, close the lid, and cook until the quinoa is soft (don’t get all the water gone)
- Add cinnamon and brown sugar
- Continue cooking, stirring frequently, over low heat until the water is absorbed.
- Add cinnamon and blackberries and mix
Vegan Lunch and Dinner:
After making a healthy eating decision, perhaps the hardest thing you encounter is to prepare your own food while going everywhere. If you also have to limit what you can eat, then the situation is even more difficult! If you want to enrich your vegan lunches or vegetarian dinners with protein, here are the foods you shouldn’t miss from your kitchen:
- Quinoa
- Wild rice (aka Indian rice)
- Edamame beans
- Lentil
- Chickpea
- Grain beans
- Sweet potato
- Pea
- Broccoli
- Spinach
- Asparagus
- Artichoke
- Brussels sprouts
- Olive
- Mushroom
Scrumptious Vegan Sandwich *
Contents:
- Humus
- Tomato
- Spinach
- Black or green olives
- Vegan bread or wrap
- Red pepper
Preparation of:
- Spread hummus on both sides of the bread, sprinkle with red pepper
- Sprinkle the olive slices on my bottom slice
- Slice the tomatoes and add
- Add lots of spinach
* This sandwich is best eaten with toast. If you want to eat cold, you can add cucumbers and add some flavor.
Sweet Potato Pizza
Contents:
- 2 medium sweet potatoes
- pizza sosu
- sliced olives
- mushroom
- onion
- green pepper
- vegan cheese (by wish)
Preparation of:
- Chop the mushrooms, green peppers and onions
- Slice the sweet potatoes as you wish, line them on a baking tray, sprinkle with olive oil, and bake at 165 ° C (325 ° F) for 10 minutes.
- Take out the potatoes and let it cool for 5 minutes
- Spread a teaspoon of tomato sauce on each potato slice
- Add mushrooms, onions, green peppers, and olives on top
- Add vegan cheese (optional)
- Bake at 165 C (325 F) for another 10 minutes
Vegan Desserts:
We all crave sweets every now and then. Some of us can have dessert 24/7, while some of us cravings come occasionally. No matter how sweetie you are, as a vegan, your protein options abound; especially if you are a fruit lover:
- Guava
- Apricot
- Kiwi
- Banana
- Orange
- Melon
- Raspberry
- Peach
- Blackberry
Blackberry Vegan Ice Cream
Frozen sherbets are an easy and non-dairy alternative for vegans. We strongly recommend you to try:
Contents:
- 1/2 cup of raspberries
- 1/2 cup blackberries
- 1/2 cup blueberries
- 1 glass of squeezed lemon juice
- 2 glasses of water
- 1/3 cup brown sugar
Preparation of:
- Cook water and fruits in a saucepan over medium heat without boiling
- Add sugar and lemon juice
- Continue cooking, stirring, until the fruits are out of shape (5 min)
- Let it cool in a plastic bowl
- When it cools, put it in the freezer
- Mix with a fork every 30 minutes until frozen
