Create High-Protein Vegan Meals For Active Lifestyles

You might have seen people following vegan diets without any regret. This is all because of the comfort these diets provide us all. It is said that vegan meals are best for people especially those who have active lifestyles.

Can you guess the reason? Let’s tell you the reason without wasting a single moment. The secret behind vegan meals is the role of vegan meals. They are healthier and can make us feel fuller for longer periods. This is something due to which people use them more than any other thing.

Let’s discuss how can you also create high-protein vegan meals for your active lifestyle. Stay tuned to know the reason why there is so much hype about protein nowadays.

Why High-Protein Vegan Meals Matter For Active Lifestyles?

It is very important for you to understand that Protein is a must for active individuals. It is helpful in many ways. It is said it is the protein that supports muscle repair, growth, and recovery. 

Without enough protein, your body struggles to rebuild after exercise. That is why we should all be careful about the intake of high-protein vegan meals. This way, you can enjoy enough protein. All without even using animal-based products.

Now, you might be wondering if plant-based protein sources can match the quality of animal protein. The answer is yes. 

We are saying this due to the reason that plant-based foods are healthier options than any other. All due to the long list of health benefits it is offering. 

How Much Protein Do You Need?

According to experts, the amount of protein you need depends on factors like how active you are. So, if you’re exercising regularly or engaging in sports, it is worth knowing that your protein needs will be higher than someone who’s less active. 

The general recommendation for active individuals is between 1.2 and 2.0 grams of protein per kilogram of body weight.

For example, if you weigh 70 kg (154 lbs). You should aim for around 84 to 140 grams of protein daily. This is the ideal amount of protein your body must need for its optimal functioning. All this is to support muscle repair, recovery, and overall performance.

Top Sources of High-Protein Vegan Foods

There are some foods that are known as the top sources of a high-protein vegan diet. You can say, that without their addition, it would be impossible for you to enjoy your vegan meals.

Let’s tell you about those top vegan sources. 

• Lentils

They are a great source of protein. It contains around 18 grams per cup. Lentils are also high in fiber. This is the reason why we call them a filling option for you.

• Chickpeas

These little legumes offer about 15 grams of protein per cup. You can use chickpeas for preparing delicious hummus. In addition, you can prepare tasty salads, and stews also.

• Quinoa

Unlike many grains, quinoa is a complete protein. It provides 8 grams of protein per cup and contains all nine essential amino acids.

• Tofu

Tofu is a versatile protein-packed food. It is said it contains about 10 grams of protein per 4-ounce serving. You can use it in stir-fries, soups, or even smoothies.

• Edamame

These are known as the young soybeans. You would be amazed to know they have about 17 grams of protein per cup. So, you should snack on them, toss them in salads, or stir-fry them with veggies.

Easy and Delicious High-Protein Vegan Meal Ideas

Many of the people face many difficulties in the preparation of vegan meals. They think they can never be yummy and compelling enough to crave. But this is not true at all.

We are going to share some of the best 5 high-protein vegan meal ideas with you. Trust me, you can never stop yourself from trying them again. Right after one trial.

1- Chickpea Salad

Combine chickpeas, cucumbers, tomatoes, and avocado. Now, you can add a squeeze of lemon juice and a drizzle of olive oil. You’ll get about 15 grams of protein in one serving of this chickpea salad. 

It would be full of energy and nutrition. Go, try it out now!

2- Quinoa Stir-Fry

All you need to do is sauté tofu, edamame, and veggies like bell peppers and broccoli. Now, toss them with cooked quinoa for a satisfying meal. This dish contains around 20 grams of protein. 

So, you can enjoy this any time of the day. Without even regretting its taste!

3- Lentil Soup

It’s time to share a hearty and warming option for you. It is said that this lentil soup recipe offers about 18 grams of protein per serving. You can add spinach, carrots, and garlic for extra flavor and nutrition in it. 

So, whenever you feel some light yet healthy dish, it would be the best option for that time.

4- Tofu Scramble

First of all, you need to crumble tofu and sauté with mushrooms, spinach, and turmeric. Now, serve with whole-grain toast for a filling breakfast or lunch. 

It is worth mentioning that its one serving gives you about 15 grams of protein. 

5- Protein-Packed Smoothie

This protein-packed smoothie is your always go-to go recipe. All you need to do is blend up your favorite fruits with some plant-based protein powder, spinach, and almond milk. 

We would recommend you use vegan and plant-based protein powders of Sunwarrior for enhanced flavor. This smoothie will provide you with about 20 grams of protein or more.

Bottom Line

We have tried our best to help you in the planning and preparation of high-protein vegan meals. Now, it’s all up to you, how much you take from this article. We would encourage you to pick our top recipes from here to enjoy nutrition and taste. All at once!