15 Vegan Dishes With as many as 21 Grams of Protein

 

High Protein Vegan Enchiladas Recipe

Video taken from the channel: Brian Turner


 

High Protein Vegan Meals (100g+!) | What I Eat In a Day

Video taken from the channel: Veggiekins


 

HIGH PROTEIN VEGAN RECIPES (100g protein!) / WHAT I ATE IN A DAY

Video taken from the channel: Cheap Lazy Vegan


 

What I Eat | High Protein Vegan (100+ Grams) *no protein powder*

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Vegan High Protein Full Day of Eating | 152g of Protein

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Eating a Healthy Plant-based Diet. Optimal Nutrition. August 2020

Video taken from the channel: Vesanto Melina


 

Dr. Sarah Hallberg ‘Eating Patterns and Metabolic Disease: What’s New in 2019/2020?’

Video taken from the channel: Low Carb Down Under


In reality, beans, legumes, tofu and chickpeas are all great meatless sources of protein. Even if you’re not fully vegan, you can still reap the benefits of eating more plant-based meals. Try incorporating some of these tasty vegan recipes into your diet, which feature up to 21 grams of protein.

Home » Food » 15 Vegan Dishes With Up to 21 Grams of Protein. 15 Vegan Dishes With Up to 21 Grams of Protein. A vegan diet rich in vegetables, fruits, whole grains, nuts and seeds has been shown to lower the risk of chronic diseases like Type 2 diabetes and some types of cancer.

Find a collection of actual high protein vegan recipes that are macro-balanced and designed to help you sustain and enjoy your plant-based diet! 15 High Protein Vegan Recipes to Make This Week MEALS. There are 17 grams of protein in this dish — and it’s perfect for meal-prepped lunches. Get the recipe: Roasted Fennel, Asparagus, and Red Onions with Parmesan and Hard-Boiled Eggs 7.

They can help to boost protein in athletes, seniors, and others with higher protein requirements. However, as these foods are more highly processed, they are generally higher in fat and sodium than unprocessed legumes. Read labels. Select organic products, when possible.

Vegetarian “meats” provide about 15 grams of protein per 3-ounce serving. Enter: vegan protein powders. Made with brown rice, quinoa, hemp, pea protein, soy, or a blend of plant proteins, the latest vegan powders supply anywhere from 14 to 22 grams of the muscle-building macronutrient per scoop.

And if you choose a vegan protein powder blend, they’re more likely to have a more complete amino acid profile. The average females need about 1800 to 2400 calories (some more or less depending on goals). Ideally 20 to 35% of your diet should come from protein.

That means the average female needs about 80 to 120 grams of protein per day (or 15 to 25 grams per meal!) This. Research shows that eating a snack with about 15 grams of this macronutrient can help you feel full longer, preventing you from overeating later in the day. Because of this, filling up on a protein-rich snack in the afternoon can keep you from feeling like you need seconds at dinner or digging into the freezer for ice cream at night. To help up your protein potential at breakfast, here are seven vegan recipes with at least 15 grams of protein that everyone, vegan or not, will love.

Credit: Jenna Butler Going vegan is one of the fastest-growing food trends — and we don’t see it being a short-lived fad. These vegetarian recipes, including fava bean soup, lentils, broccoli with nutritional yeast, and chickpea burgers, are packed with good-for-you protein.

List of related literature:

Chickpeas supply 5.7 g of protein per 100 Calories (kcal), whereas animal foods such as cheeses, eggs, fish, meats, milk, and poultry contain an average of 9 g of protein per 100 Calories (kcal), and cereal grains about 3 g of protein per 100 Calories (kcal).

“Foods & Nutrition Encyclopedia, Two Volume Set” by Marion Eugene Ensminger, Audrey H. Ensminger
from Foods & Nutrition Encyclopedia, Two Volume Set
by Marion Eugene Ensminger, Audrey H. Ensminger
Taylor & Francis, 1993

Just ½ cup [125 g] of cooked lentils offers 30 grams fiber and 25 grams protein, making them an excellent choice for vegetarians or those looking to lessen their meat consumption.

“The Anti-Inflammation Cookbook: The Delicious Way to Reduce Inflammation and Stay Healthy” by Amanda Haas, Dr. Bradly Jacobs, Erin Kunkel
from The Anti-Inflammation Cookbook: The Delicious Way to Reduce Inflammation and Stay Healthy
by Amanda Haas, Dr. Bradly Jacobs, Erin Kunkel
Chronicle Books LLC, 2016

Plant proteins are not as readily digested as animal proteins; thus vegans and vegetarians should consume about 10% more grams of protein than the preceding recommendations.8 That is, if an athlete consumes a 3,000-calorie diet with 20% from protein, approximately 600 calories (150 g) are from protein.

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

You can obtain 42 grams of protein from 8 ounces of baked tofu and the rest from your cereal, beans, vegetables, and dairy.

“Your Vegetarian Pregnancy: A Month-by-Month Guide to Health and Nutrition” by Holly Roberts
from Your Vegetarian Pregnancy: A Month-by-Month Guide to Health and Nutrition
by Holly Roberts
Atria Books, 2008

One-half cup of cooked legumes contains about 8 grams of protein, as does ½ cup of tofu (soybean curd) and 2 tablespoons of peanut butter.

“Culinary Nutrition: The Science and Practice of Healthy Cooking” by Jacqueline B. Marcus
from Culinary Nutrition: The Science and Practice of Healthy Cooking
by Jacqueline B. Marcus
Elsevier Science, 2013

Turkey scoop of Promod 3 oz. can of white regular tofu has 10 about 4 grams of rib eye has 28 white meat (3.5 has 5 grams, and tuna in water has grams, and one slice protein.

“Review of Hemodialysis for Nurses and Dialysis Personnel E-Book” by Judith Z. Kallenbach
from Review of Hemodialysis for Nurses and Dialysis Personnel E-Book
by Judith Z. Kallenbach
Elsevier Health Sciences, 2012

A small steak, a baked potato with sour cream, and a tossed salad provides about 50 g of protein, whereas a dish of rice with tofu and vegetables provides about 25 g.

“Visualizing Nutrition: Everyday Choices” by Mary B. Grosvenor, Lori A. Smolin
from Visualizing Nutrition: Everyday Choices
by Mary B. Grosvenor, Lori A. Smolin
Wiley, 2017

As an example, a three-quartercup serving of cooked legumes provides 11 g to 13 g of protein, which would need to be supplemented with 1.5 cups of cooked cereal and three to four slices of whole-grain BREAD to provide adequate, balanced protein.

“The Encyclopedia of Nutrition and Good Health” by Robert A. Ronzio
from The Encyclopedia of Nutrition and Good Health
by Robert A. Ronzio
Facts On File, 2003

Because of this widespread concept, many concerned vegetarians use protein supplements, eggs and dairy, or extra amounts of legumes, brewer’s yeast, miso soy paste, seeds, and nuts combined with quantities of grain to ensure abundant and “complete” protein nutrition.

“Healing with Whole Foods: Asian Traditions and Modern Nutrition” by Paul Pitchford
from Healing with Whole Foods: Asian Traditions and Modern Nutrition
by Paul Pitchford
North Atlantic Books, 2002

The MyPlate food groups that provide the most protein per serving are the dairy and protein groups; 1 cup of milk provides about 8 g of protein, 1 oz of meat about 7 g, and ½ cup of beans and other Rice and beans legumes 7 to 10 grams.

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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38 comments

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  • “High saturated fats in the blood are associated with CV disease”, there are many who would not agree with this hypothesis. If you are a rabbit(herbivore), yes, that is the case. Suggest watching:
    https://www.youtube.com/watch?v=inwfSkSGvQw&t=5s

  • 23:32 “The meal consisted of either a processed meat burger (M-meal), or a plant-based tofu burger (V-meal). Meals were delivered fresh from the manufacturer. Both meals were served with a hot drink: The M-meal with café latte and the V-meal with green tea.”

    hahaha, it has come to the point that even cheating doesn’t help.

  • I was wondering how all that food had so little calories, then I remembered my Spanish ass adds a ton of olive oil to all the foods I make

  • Dr. Hallberg, you helped me save my life in June 2016 when I was diagnosed with Type 2 Diabetes and later, in April 2017 when I was diagnosed with Stage 3, Class C Metastatic HER+ IDC Breast Cancer. By following your 2015 TEDTalk advice, I dropped my A1C from 9.1 to 5.0 inside four (4) months but Keto helped me kill my cancer with minimal standard care. My DMX surgeon sobbed when he read the pathology report stating the 20+ tumors were all “dead, scar tissue”. You, Dr. Thomas Seyfried, and so many others have shown me the best way to live.❤️��

  • So confused as to why people don’t think you’re eating enough. I’ve seen some pretty bad what I eat in a days where it’s like avo toast + snack + protein smoothie /end/. Obviously, this all varies from person to person. Really glad I found a fellow vegan asian out here on youtube changing how people see veganism one step at a time lol.

  • To keep up with all I’m currently doing you can subscribe, hit that bell, and check me out on IG when you’re on the toilet ��:
    http://www.instagram.com/sotrueq/

  • Thanks for sharing.  The recipes are so awesome and practical.  Protein is definitely over hyped these days.  I have been doing keto/IF for seven years.  I enjoy a plant-based keto lifestyle along with 20:4 intermittent fasting daily.  I have no problems getting enough protein from plants without the use of protein powder.  Keep sharing.  Cheers!

  • This is the issue I have with going vegan. I like the idea of diverse and nutritious diet with plenty of vitamins and natural whole foods. What I don’t like is how many calories you have to eat to get to just 150 grams of protein. I’m 180 pounds and I will never need anywhere close to that much. Plus it’s expensive AF:( Meat is super cheap.

  • Vegan honey, huh? I usually use agave nectar anyway, but… I know honey is technically an animal product, since it’s made by bees… But I don’t think the bees really mind. And if they do, I don’t care, because…they’re bees. I mean…come on. Health-wise, I can’t imagine it would be any different from maple syrup or whatever.

  • You DID IT! You actually did go vegan! Wow, I remember watching a few of your older videos where you were just throwing the idea around, I think it was your vegan bulking day video. Way to go man! This is amazing. You are also looking amazing! Proud of you bud, definitely got a subscriber.

  • Dear Rose, do you have any breakfast recepies you could share with us?:) My birthday is by the end of the month and I invited some nonvegan friends I´d like to impress.
    I have already vegan bacon and pancakes on my list.

  • Congrats on 500k! Honestly I discovered your channel when it was around 300k, but I didnt sub bc I have short attention span and I just couldn’t get through your videos. Finally when YouTube came out with the speed function, your content got better too, so I subbed!:)

  • What is the best product or brand to lost crazy amounts of weight? I read lots of superb reviews on the internet about how Custokebon Secrets can help you lost lots of fat. Has anyone tested out this popular fat burn diet plan?

  • Thank you Dr. Hallberg for curating all these studies, highlighting the efficacy of a low carb diet in reversing metabolic dysfunction. Its nice to have a single resource that I can point to when confronted by skeptical people, vegan detractors of low carb, and those who are unfamiliar with the health benefits of low carb. You are truly providing a valuable service. Moreover, by presenting us with this nice compendium of low carb research and how the broader medical community is becoming more receptive to it, you are giving us hope that we are moving in the right direction. We truly appreciate your tireless work as an emissary for this way of eating.

  • Thank you for filming these videos. They are incredibly helpful for me in discovering more variety in my savVeg eating. I have one recommendation; More Oji!

  • Very smart and wise man. Can tell you really care about what’s going into your body. From someone who eats animal products every day, I salute you. With the right seasonings and spices I bet it actually tastes pretty good!

  • You look fun to watch… ive been watching the vegan diet for 4 yrs now and people used to make it look sooo difficult with alot of do’s and donts. You and tabitha brown makes it look attainable and smooth. ������

  • during the taste test he was like; hnng. mmpfff so good. and i was like; SHUTUPSHUTUPSHUTUP because i just ate dinner and now i’m hungry again. /cries in corner/

  • Thankyou so much for this video but I think the is over rated. But I am told that calcium is the one that is under rated and on average we are low on. How do you get through diet? Love the video.

  • Every time I see your merch, I hear your funny accent voice you use sometimes saying Saveg it like “Sayveggg.” It cracks me up. Love it!

  • I’m a vegan and work out using all calisthenics, and can identify with some of your personality traits and tendencies. While I don’t quite have the personality to make videos (or the desire), I want to thank you for making these videos and leading by example. It definitely helps everyone out, especially those with a similar background.

  • Just going to say thank you for uploading this. I’m same build as you and African too. It’s reassuring and guiding that you have this meal prep. My biggest struggle has been getting acquainted with healthy food combinations. Breakfast has been easy but lunch and dinner I’ve been stuck. I’m bulking and you that’s the real challenge with meal combinations so again thanks man!

  • Eat more protein to grow muscle? Man, all those McDonald’s hamburger folks should be bodybuilders by now (sarcasm). No…more protein doesn’t equate muscle. How does this myth continue to perpetuate?

  • Dayamn my calorie intake on a cut is 1200cals(im very short and only 110lbs) and I’ve been aiming for 90g protein. Lot and lots of good carbs too. It’s just so hard getting enough protein when on a cut��

  • I eat pasta that way too! I also add a bit of olive oil to help the nooch mix stick to the pasta. That and on popcorn are the main ways I eat nutritional yeast.

  • omg your reaction its hilarious!!! you just missed the “Lawrd its so good” lol I will try this next week.. I’m in transition to vegan lifestyle but I’m trying to loose body fat n am workout a lot and have always been afraid of carbs �� but I’m trying to do my research before indulging in all the wonderful pasta and tortillas I have been missing so much lol

  • people don´t go crazy over proteins! I mean of course they are important, especially the essential aminoacids, however as long as you are not an professional athlete, you do not have to worry about that.:)
    I have been vegan for about 5 months now and I do track my macros as well as my micronutrients. I always make sure that I cover up my vitamins and good fatty acids. I hit around 52g of protein every day (I´m 164cm and 49 kg) and all in all about 1800-2300kcal (snacks not included), since I´m not a very active person (uni is killing me xD).
    And guess what: I grew in those past five months a bit more than 2 cm lol xD (with the age of 19 by the way), my hair started growing like crazy and my nails have never bees that strong. I feel healthier than ever and I´m thriving every single day!!!

    Still enjoyed the video:) you look pretty as usual. Just wanted to leave a message to those who still think that the vegan diet can not provide us with enough protein.
    (And sorry for my “not so perfect english”)

  • I love your videos and i know there is so much info out there and everyone needs to choose what they believe is true… but i was wondering if you followed nutritionfacts at all.. he has videos on protein. The Truth About Protein: https://www.youtube.com/playlist?list=PL5TLzNi5fYd-ROM7UHOLrcuekOyOcGZPR

  • how many grams of fat, if you don’t mind me asking? the protein bars, peanut butter and peanuts have some protein, but they’re mainly fat sources

  • I notice many people keep on talking about Custokebon Secrets. But Im uncertain if it’s good. Have you ever tried this popular lose weight methods?

  • honey is natural…wtf. raw honey isnt vegan because a bee made it? its obviously food put here by god. you vegans are rediculous and paranoid

  • I love the look on people’s faces when I tell them I get plenty of protein from being vegetarian. There are so many misconceptions about the power of plants.

  • Hi there, have you considered Custokebon Secrets yet? Simply just do a google search search. On there you’ll discover an awesome guidelines about how exactly you can lost a ton of weight. Why don’t you give it a shot? perhaps it will work for you too.

  • I’d like to eat like a vegetarian but it seems like everything is about counting grams of protein or carbs lol I just wanna eat what I want to and not use a calculator ��

  • Many people don’t realize this (including vegans and vegetarians), but broccoli actually has about the same amount of protein per 100 calories as beef(12 g). You’d have to chew through about three cups of broccoli, but just adding more green vegetables into your meals can add a little extra protein plus fiber and other vitamins. If you ate the same amount of protein from meat you’d be adding cholesterol and no fiber.

  • We’re gonna try those pancakes for sure! Tip: you can make chickpea flour yourself by blending up dry chickpeas in the Vitamix. Much cheaper and fresher!

  • Hey man, made these and they were bomb. Subbed in “TVP” and mixed beans for the filler though. You should look into TVP, it’s defatted soy flour, per cup it has 320 cal, a whopping 48g of protein, 28g of carbs, and ZERO fat. Way less processed and healthier. Has an incredibly meaty texture similar to ground beef, but is tasteless. Just needs seasoning/sauce. http://www.bobsredmill.com/tvp-textured-veg-protein.html

  • It’s still amaze me just how lots of people do not know about Custokebon Secrets despite the fact that many people using it. Thanks to my personal friend who told me about this. I’ve lost a lot of weight.