3 High-Protein Plant-Based Meals
Protein is one of the essential macronutrients your body requires not only to build muscle but to repair damaged tissues and produce biochemicals critical to its functioning like enzymes and hormones. This is why protein is important to your diet. While we can “recycle” the amino acids that build those muscles, tissues and biochemicals, we need to eat protein daily to supply our bodies needs. According to the Academy of Nutrition and Dietetics, the average adult should consume approximately 0.8 grams of protein per kilogram of their body weight, or 0.35 grams per pound. That means a man weighing 192 pounds would need to consume at least 67.2 grams of protein per day, while a woman weighing 135 pounds would require 47.3 grams of protein intake.
Typically, people easily meet their daily protein requirement by consuming animal protein that is rich in this macronutrient. However, if you follow a plant-based diet, you may have to be more intentional in the foods you choose to eat. You also may be wondering, what plants have protein? Fortunately, many plants are high in protein, and research has shown that you can meet your daily protein recommendation with plant-based sources alone. Below, we’re sharing three of our favorite high-protein plant-based meals for you to try!
Are you craving a classic bowl of pasta? This Balsamic Glazed Meatless Meatball recipe is sure to hit the spot and keep you satisfied! Plus, they are packed with protein, offering 19 grams per 4-ounce serving.
Begin by cooking your pasta according to package instructions. Then, break your Meatless Farm Ground into 18 pieces, roll them into balls, and sprinkle with salt and pepper. Drizzle some olive oil in a pan, add your meatballs and let them brown. After several minutes, throw in some chopped garlic and red pepper flakes. Stir for about 2 minutes. Finally, add about two tablespoons of balsamic glaze, a jar of passata or tomato puree, and the zest of a whole lemon. Stir to combine. Once your pasta is cooked, top it with your meatballs and some freshly chopped basil.
If you are in the mood for something with a little more kick, this curry will deliver and is loaded with protein! Not only will you get 19 grams per 4-ounce service of Meatless Farm ground, but you will also get nine more grams of protein per half cup of cooked lentils.
To make this power-packed dish, saute some finely diced onion, ginger, garlic, and chilis in oil over medium-high heat. When it becomes fragrant, add garam masala, turmeric, ground coriander, ground cumin, salt, black pepper, and a handful of fresh coriander with your Meatless Farm ground to cook. Then add a can of diced tomatoes with a splash of coconut milk and bring to a simmer. Let everything cook for about 10 minutes, then add some fresh or frozen peas (which contain even more protein!). Cook for about five more minutes, and then serve with freshly made turmeric pancakes.
Whether you need a breakfast on the go or a quick lunch wrap, these sausage burritos will keep you full and satisfied, thanks to their high plant based protein content. First, your Meatless Farm sausage will pack in about 10 grams of protein. Then you’ll get even more from the eggs or tofu scramble! Plus, they are so easy to make and can be pulled together in less than 10 minutes.
Start by cooking three Meatless Farm sausage links according to the package instructions (using the oven is best). Then whisk together a few eggs, or break up your tofu scramble before pouring them into a pan with oil or plant butter. Move the egg or tofu around, so everything cooks evenly. When you’re done, warm up your tortilla and load everything on. First, layer your egg or tofu, then top with the sliced sausages. Top it all off with any veggies you want, some hot sauce for a kick, or some yogurt for even more protein!
These three high-protein plant-based meals are guaranteed to not only pack in all the protein you need but will keep you happy and satisfied! And if you’re an athlete or avid exerciser, check out our five plant-based recipes for those who lead a more active lifestyle. Or check out our top tips for transitioning to a plant-based lifestyle!
Ready to learn more about plant based eating? Learn all about it here! Head over to read all about the best plant-based protein sources you can incorporate into your plant-based diet to maintain healthy and balanced nutrition.