What Are The Best Vegan Foods
A vegan style of eating can feel somewhat limited with the removal of large food groups like meat, dairy, and seafood. But it doesn’t mean you can get tons of variety and tasty options, there are tons of vegetables, fruits, vegan meat alternatives, and plant-based ingredients to choose from!
The best vegan diet is one full of nutritious options that you enjoy eating. If you don’t enjoy the food, there is little chance you are going to stick to and stay consistent.
To keep your nutrition on point, opt for more whole foods like fresh fruits, veggies, whole grains, beans, nuts, and legumes, as well as minimally processed meat and dairy alternatives to fill in the gaps.
Here’s a comprehensive vegan food list to get you started.
Lunch And Dinner High Protein Vegan Meal Prep Recipes
Prep Time: 5 MinutesProtein: 23g
This Crockpot chipotle bean chili is perfect for your high-protein vegan meal prep. It takes just 5 minutes to prep and has a whopping 23 grams of protein. It has a rich smokey and spiced flavor that beats any chili I have eaten before.
Prep Time: 10 MinutesProtein: 16g
This high-protein taco bowl comes with an avocado crema sauce. Its sure to satisfy all your tex mex cravings.
Prep Time: 10 MinutesProtein: 28g
This easy vegan chickpea cauliflower masala is a quick and simple, healthy meal prep recipe packed with protein and fiber.
Prep Time: 10 MinutesProtein: 27g
This vegan buddha bowl features tofu, edamame, rice, cabbage and carrot for a flavourful, healthy meal thats high in plant-based protein and perfect for meal prep.
Prep Time: 10 MinutesProtein: 40g
This healthy vegan protein salad features high-protein ingredients such as tofu, tempeh, chickpeas and hemp seeds and is easy to make for a delicious and filling plant-based meal.
Prep Time: 20 MinutesProtein: 19.2g
For the perfectly spiced Indian recipe, this vegan coconut milk curry is the best. It is so flavorful and packed with zucchini, chickpeas, & potatoes for a filling and satisfying meal.
Prep Time: 15 MinutesProtein: 19g
Prep Time: 10 MinutesProtein: 35g
This vegan steak is perfectly tender and juicy and looks so realistic! Theyre filling, high in protein, and are surprisingly easy to make!
Prep Time: 10 MinutesProtein: 31g
Prep Time: 5 MinutesProtein: 21g
How To Make Summer Roll Bowl Meal Prep
Make your tofu. Press your tofu for at least 30 minutes to release the liquid. This will help your tofu crisp up, absorb flavor and is one of the secrets to delicious tofu! You can press your tofu using a tofu press or wrap your tofu in a kitchen towel and place a heavy object on top such as a few books or a large pot with a few cans inside of it. Next, slice your tofu into small cubes and pan fry with coconut aminos or soy sauce until golden on all sides.
Prep your veggies by slicing and dicing and grating to your desired shape!
Cook your noodles according to package instructions then run them under cold water. I am OBSESSED with the brown rice and millet noodles from Lotus. They are the first noodles I have used that dont fall apart when cooking and they dont stick together at all! They are also made with whole grains so they are extra filling and have such a full flavor!
Make your dressing in a small blender. For dressings and other small mixes I use the personal blender by Ninja. It comes with a medium and small sized blending container. The small size is the perfect size for blending dressings and the blender is very powerful compared to other blenders of the same size.
Assemble your summer roll bowls in 3 separate containers. I use these . They have a bamboo lid, are BPA free and are oven safe! Drizzle on your spicy peanut dressing and store in the fridge for up to five days!
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Vegan Egg Sandwich Salads From It Doesnt Taste Like Chicken
Originating from Indonesia, tempeh is a traditionally fermented soy food, with a dense chewy texture and nutty satisfying taste. 4 oz of tempeh provides 19 grams of protein for only 190 calories, as well as good amounts of iron, magnesium, manganese, calcium, and fiber.
Tempeh cooks quickly and tastes great with your favorite sauce, like this Teriyaki Tempeh and Broccoli. Split into three servings, this recipe provides 21g of protein for 331 calories. Add rice, quinoa, or noodles on the side to balance the meal. Check out these other great tempeh ideas as well.
Vegetarian High Protein Lunch Ideas
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If you find yourself making the same sandwiches day after day, look no further for a burst of inspiration with these vegetarian high protein lunch ideas!
Lunch is often the trickiest meal of the day: your time is limited, as are the range of workplace friendly lunch foods. You dont want to be the person stinking out the office fridge with egg mayo sandwiches!
Or perhaps youre working from home and dont want to spend your precious lunch break cooking.
Constraints on time make it easier than ever to reach for unhealthy options! Pre-packaged sandwiches and snacks are often stuffed full of sugar and salt.
This is where this compilation of easy vegetarian high protein meals for lunch steps up! Weve rounded up 21of the best vegetarian high protein lunches to break you out of your lunchtime rut.
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Check Out These Vegan High Protein Meal Prep Ideas
First up on our list of vegan protein sources is seitan. Seitan is a very versatile meat substitute made from gluten, the protein in wheat. Seitan dates back to 6th century China and is commonly used in Buddhist cuisine. 4 oz of seitan has about 35 g of protein for only 180 calories and is very easy to make at home. Use it in a stir-fry, wrap, or tacos, or try one of the five recipe ideas below.
Lentil & Cauliflower Curry
An earthy spice pot that’s low in fat and calories. Use your favourite curry paste along with mustard seeds, turmeric and coconut yogurt
Reader Jango Gazdar shares a spicy, flavour-packed breakfast or brunch – perfect with toasted chapatis
Combine ready-to-cook vegetarian chicken-style pieces with broccoli, garlic, ginger and brown rice for a quick dinner
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High Protein Vegan Meal Prep Recipes
11/28/2021 by Richmond Howard
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These high-protein vegan meal prep recipes are perfect for your vegan diet! Getting enough protein for us gym folks on a vegan diet can be challenging, but that changes here.
We have a ton of high-protein vegan meal prep recipes that are packed with protein and perfect for meal prep. Most of these recipes take 10 minutes or under, so prepare to save valuable time prepping!
If youre new to meal prep, have a look at our meal prep beginners guide, and if you need excellent quality containers, check out these freezer-friendly containers.
Vegan Breakfast Ideas For Weight Loss
Overnight Oats With Chia Seeds
Dont forget about oatmeal for you healthy vegan recipes for weight loss! This oatmeal recipe can be made in a larger portion in order to meal prep. If you make too much you can always put some portions of it in the freezer.
How To Make A Delicious Spinach Smoothie
Try this low calorie plant based diet spinach smoothie recipe. It actually tastes really good when combined with the citrus and sweetener! With only 187 calories per smoothie you will be satisfied oats energized. You can also blend the smoothie up the night before so your easy breakfast is ready to go in the morning.
Oatmeal Muffin Recipe
- Calories 130 kcal
Oatmeal is great due to the fact it is a gluten free plant based whole food! you can top it with almost anything. Such as fruit, nuts, and seeds.
Oat Flour Baked Donuts
Calories 292 kcal
Dont forget about breakfast and dessert ideas. These oven baked donuts represents both course. Vegan oatmeal donuts are oil and sugar free. Oatmeal replaces flour and banana is used as an ingredient binder.
Low Carb Caramel Donuts
This low carb plant based salted caramel donut dessert is perfect for your vegan weight loss plan! Baked donuts are the best breakfast to satisfy your sweet tooth. I used Walden Farms zero calorie syrup for this one but you could use any zero calorie type of syrup.
Chia Seed Pudding Ball Recipe
- Calories 60 kcal
Butternut Squash Nugget Tacos
Sweet Potato Noodles
Recipe For Cabbage Soup
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Why Should I Choose A High Protein Vegetarian Lunch
Opting for high protein vegetarian foods at lunchtime is a great way of preventing pesky, unsatisfying snacks from making their way onto your desk by mid-afternoon.
By using high protein vegetarian foods like tofu, eggs and beans in your lunch, youll stay feeling fuller for longer since protein takes longer to digest than carbohydrates.
Weve included loads of high protein, low carb vegetarian meals. These asian egg muffins are a great place to start, since theyve got 17 g of protein and just 12 g of carbs.
Not getting enough protein is one of the chief concerns amongst many vegetarians whove given meat the boot. But eating a healthy, balanced veggie diet with plenty of protein is possible, and weve got advice on how to do just that!
All the high protein vegetarian recipes in this compilation contain at least 15g of protein per serving, though usually weve tried to stick to recipes closer to 20g so that youre getting plenty of protein in each meal!
None of the vegetarian high protein lunch ideas here contain more than 8g of saturated fat. As such, youll find plenty of vegetarian high protein meals for weight loss.
However, if youre in search of more inspiration, check out our vegetarian high protein meal plan, which will provide you with a detailed daily guide to eating easy, delicious high protein low calorie vegetarian meals.
What Are The Best Containers For Meal Prep
For meals that need to be reheated, I swear by the LOCK & LOCK Purely Better Glass Food Storage Container with Lid. This borosilicate glass container is both microwave and oven-safe, as well as dishwasher and freezer-friendly. It doesnt stain and has a luxurious feel to it, making every meal prep meal festive.
The disadvantage of glass containers is that they are quite heavy and less cost-effective, especially compared to plastic containers.
For meals that dont need to be reheated, I highly recommend the U-Konserve To-Go Stainless Steel Containers. These containers are lightweight, leak-resistant, and a more high-quality alternative to plastic containers. I simply swear by them! For some inexplicable reason, stainless steel containers make every no-reheat meal feel like a luxurious feast. U-Konserve containers are the only ones I have found that are leak-resistant, so far.
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How To Get Enough Protein
There are two common concerns around protein and vegan eating: getting enough protein and getting complete proteins.
It is entirely possible to eat high protein on a plant-based diet to meet your minimum daily requirements, but getting high amounts of protein-dense foods can be a little trickier than on a meat-based meal plan.
Thus, understanding which foods pack the most protein per calorie and serving size is your best bet for achieving a high protein vegan diet.
Higher protein intakes are associated with decreased appetite, reduced food cravings, and better body composition . Not to mention it plays a major role in building and maintaining just about every cell in your body – including your precious lean muscle mass!
“Complete” proteins contain adequate amounts of all essential amino acids you need, whereas “incomplete” proteins are lacking in one or more essential amino acids.
While some may argue that complete proteins are absorbed and utilized more efficiently by your body, research suggests that consuming a diet containing all of your essential amino acids throughout the day may be sufficient enough . In other words, Aim to get plenty of variety in your diet and shoot for more complete proteins when you can.
Here are the most high protein vegan foods.
Vegan Meal Plan And Grocery List
Youll find most of the ingredients here at your local grocery store. However, some stores may not have ingredients such as Tempeh, so you may need to head to a healthy food store too.
- 4 tsp Coconut Sugar or palm sugar
- 2 tsp agave/apple bee-free honey
- 1 tsp stevia if your protein powder is quite sweetened you wont need this
- 13 oz kidney beans, drained and rinsed
- 1.5 tbsp Italian seasoning blend
- 1 tbsp garlic powder
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How To Count Your Vegan Macros
Choosing the right foods is only part of it – getting the right amounts of each type of food is also key.
I’m talking about macronutrients. Macronutrients or “macros” are a way to organize your calories by looking at the main food groups that impact your health, energy, mood, appetite, and fitness.
You can estimate your exact vegan macros and calorie needs using a simple online macro calculator.
Learning how to count your Vegan Macros will help you track your food intake, increase variety in your meal plan, and conquer your health goals.
Vegetarian Meal Prep Recipes
It is easy to get your needed nutrients when youre a vegetarian. And unlike popular belief, it is also easy to have your boost of protein even when youre on a plant-based diet. Here are some Vegetarian-friendly creative and high-protein meal preps that you wont get tired of easily:
- Black Bean Burger
- Quinoa Power Breakfast Bowl
- High Protein Vanilla Chia Pudding
- Vegan Tempeh BLT Wrap
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Taking The First Step With High Protein Vegan Meal Prepping
To be more successful at cleansing, healthier eating habits, or whatever your intention might be with this is to meal prep, dedicate a few hours on a weekend or evening to make quick vegan meals so you have the healthy and nutritious food available. This will eliminate the likelihood of you grabbing something out of convenience that might not be the best choice.
Be kind to yourself and remember that each of you is wonderfully unique and our individual needs will vary, some of you might only want to follow this for a week or two, where others may follow for up to three months!
Eating while youre happy is very beneficial and really heightens that happy-food experience. Some tips to help you move to a healthier you when eating are:
Vegan White Bean Chili
Vegan white bean chilli is delicious, healthy, high protein, vegan, gluten-free, nut-free, soy-free and has no added oil. This recipe is great for side dishes for weeknight dinners, dump-and-go recipes. You can make this recipe in the instant pot that you do no hands-on cooking, and come back to a warm, delicious dinner!Get the recipe here.
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But Where Do You Get Your Protein From
Fact! It is the question every vegan receives the most!
Protein is rich in essential amino acids, which our bodies cant make. We absorb it from the food we consume. On a plant-based diet, you can get protein in significant amounts from.. you guessed it, beans and other legumes!
It is important not to skip the protein. Not only because it contains essential amino acids, but also because well-balanced protein-containing meals help keep you satiated for longer, balance blood sugar, and prevent cravings between meals.
Easy Vegan Breakfast Recipes
Here are ten high-protein breakfast recipes to start your day off right.
5. Vegan Protein Bars
Obviously, nutrition will vary based on the kind of protein bar you choose, a good rule of thumb is to look for ones under 400 calories, and the fewer ingredients the better.
Try to avoid any bars with ingredients you can’t pronounce.
6. Rice Cake + NutButter
Rice cakes are a very friendly snack for most diets, and they tend to come in a variety of flavors like white cheddar, caramel corn, apple spice, etc.
One brown rice cake, unsalted has
- 14 grams of carbs
- 1 gram of protein
1 plain rice cake and 2 tablespoons of nut butter has 223 calories 8 grams of protein 15 grams of fat.
Rice cakes make a wonderful base for avocado toast as well if you’re looking for a gluten-free option and quick breakfast or snack! Try out rice-cake avocado ‘toast’ sprinkled with toasted pumpkin seeds.
Cut the carbs by swapping out the rice cake for celery sticks!
7. Marinated Artichoke Hearts and Olives
Canned and jarred seasoned veggies, like artichoke hearts, can be an excellent way to satisfy your snack cravings. Mix and match with other low-carb Mediterranean veggies like palm hearts, marinated mushrooms, and sun-dried tomatoes.
Ten kalamata olives with five marinated artichoke heart quarters have only:
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What To Eat Instead Of Meat
Ok, fruits and veggies should definitely be on the list for your vegetarian weekly meal prep. But what else? In my vegetarian meal prep, we have quinoa and chickpeas.
However, there are many more plant-based and animal proteins you can use as substitutions for meat.
What to eat instead of meat vegan meal prep options
Replace chicken, pork, beef, and fish with
- eggplant versatile and easy to cook, eggplant is a great replacement for meat proteins. You can grill it, bake it or turn it into stir-fry dishes. Either way, its yummy.
- lentils high in protein and with a hearty texture, lentils are legumes that provide you with many health benefits. And they are great substitutions for meat in recipes that require beef.
- mushrooms any type of mushroom will replace meat wonderfully but Portobello mushrooms have a special place in my heart because they have a meaty texture thats just perfect for burgers. And I HEART burgers. Especially when they are healthy!
- beans when it comes to their nutritional profile, beans are similar to lentils. Basically, they are amazing. High in protein, fiber, and nutrients. Everything you want, right?
- cauliflower oh, you know how much I love cauliflower. Cauliflower can do so many different things side dishes, burgers, main dishes. Cauliflower is amazing, friends. So make sure on your list of easy vegetarian recipes there are some cauliflower recipes included.
What to eat instead of meat vegetarian meal prep options