Easy to Cook 8 High Protein Vegan Recipes For Breakfast, Lunch & Dinner

Easy to Cook 8 High Protein Vegan Recipes For Breakfast, Lunch & Dinner

If you're a vegan and doing gym regularly or fitness freak (like me) then people always ask you about where do you get your protein? for many, many times.

Now! I'm tired to give answer Individually so I decided to write an article for our vegan community

Because we're vegans and it is difficult for us to build body with vegetarian foods because there are Tons of food with a high level of protein but availability is less.

That's why I use common protein food that you can easily find in your supermarkets and Trust me! These recipes are delicious and 8-year old Kid can make it.

So, I wrote article about 6 high protein vegan Recipes (Easy to cook) for Breakfast, Lunch and Dinner.

Disclaimer: Most of these recipes taken from http://www.shockinglydelicious.com. Macro Breakdown is calculated using Cronometer application so, there might chance of slight difference. 

8 High Protein Vegan Recipes

High Protein Vegan Breakfast Recipes:

If you don’t know about the importance of breakfast in bodybuilder’s life or any in other fitness enthusiastic life Then I’ll let you know that Breakfast is the main meal of all other meals.

So, if your breakfast has less protein, carbohydrate or other minerals then there are likely chance that your day don’t go well.

These recipes will help you to get all mineral and macros that you need to kickstart your day with minimal effort.

1) Banana Blueberry Baked Oatmeal: You definitely know about Banana and Oatmeal as a best vegan protein food Right? So, I make these recipes with Blueberries which you will easily get in any local store.

Sometime you are just tired of eating cereal and omelets in the morning and you want to try something similar to cereal and omelets in terms of high protein and less time consuming.

Banana Blueberry Baked Oatmeal is all kind of warm and satisfying, lightly sweet and easy to make within five minutes.

when you make it, feel free to alter it for your own likes, although I have some suggestions at the end of the recipes.

Shall We Start?

Prep Time: 5 minutes

Cook Time: 35 minutes(3 serving) 15 mintues(1 serving)

Ingredients:

• 1 large size ripe banana, sliced would be better
• 6-ounce fresh blueberries
• 1/2 cup milk(low fat or skim or plant-based)
•  2 tablespoons agave (or honey)
• 3 Eggs
• 1/2 cup uncooked regular oats
• 1/4 teaspoon baking powder
• Rounded 1/4 teaspoon ground cinnamon (Pinch of salt)

Directions:

1. Heat oven to 375F degrees. Lightly mist a 9- by 5-inch loaf pan with nonstick spray.

2. Add sliced bananas in one layer on bottom of prepared dish. Sprinkle with half the blueberries.

3. In a 4-cup measuring cup, or a mixing bowl, measure the milk and add the egg, vanilla and agave. Whisk to combine.

4. Add oats, baking powder, cinnamon and salt and stir well. Pour mixture over fruit in pan. Sprinkle remaining blueberries on top.

5. Bake for 35 minutes, uncovered, until the top is a golden brown and the oatmeal is set. Remove from oven and allow to set for 15 minutes.

6. Remaining Oatmeal: Store leftovers in the refrigerator. When serving leftovers, heat in the microwave for 30 seconds to take the chill off. Serve with a splash of milk if you like.

Calorie Breakdown:

Protein: 30g

Carbs: 75g

Fats: 20g

Fiber: 12g

Calories: 627.5Kcal

Suggestions: You can add peach or kiwi slices or Apple. if you don't have agave then use maple syrup or apple cider vinegar, honey would be a last option.

2) Detox Green Smoothie: IF you are on weight-loss diet plan and you want to try detox recipes but something tasty then try this and you will not regret I’m Sure.

Shall We Start?

Prep time: 15 minutes (3 serving)

My recommendation for breakfast: 5/5

Ingredients

• 5 Medjool dates
• 4 leaves black kale (center rib removed)
• 1 overripe banana
• 5-6 ounces apple juice
• 2 small tangerines, skin removed and separated into segments
• Splash of vanilla extract (about ¼ teaspoon)
• 7-10 ice cubes

Directions:

1. Tear dates in half, remove pit and soak in boiling water for about 10 minutes. (See note below about dates.)
2. While dates are soaking, fill a large bowl with hottest water possible from the tap (or boil enough water for the dates and the kale and use that), and submerge kale leaves.
3. Allow them to soak while the dates are soaking. After 10 minutes, remove kale from hot water
4. When ready to make smoothie, add drained dates, kale, banana, apple juice, tangerine segments, vanilla and 7 ice cubes to the blender container.
5. Whirl on highest speed for 1-2 minutes, until everything is well combined, bright green and thick. Add a couple more ice cubes and whirl again if you like.
6. Pour into 2 glasses and enjoy!

Calorie Breakdown:

Protein: 18g

Carbs: 88g

Fats: 7.6g

Fiber: 21g

Calories: 495Kcal

High Protein Vegan Snack Recipes

You want to eat something between your work, which is very health in protein and delicious (how can we forget that right?) then try these 2 high protein snacks recipes

1) High Protein, Low Calorie Cheesecake: I’m sure that you all love to eat cake no matter you’re on weigh-loss diet or any other diet. But if you’re on weight loss diet then it might difficult for you to eat cheese cake but this cheesecake is high in protein and has low calorie so you can eat this without fearing.

Shall We Start?

Prep time: 30 minutes (6 serving)

Taste: Best in All
Ingredients: For 6 people

• 200g Light Cream cheese
• 4 Eggs
• 250gm Cranberries
• 3tbspn Cinnamon
• 1kg fat free Quark (Greek Yogurt)
• 112gm Whey protein powder
• 5tbspn Liquid Sweetener

Directions:

1. Preheat the oven to 428° F (220° C).

Put the cream cheese, eggs , quark, protein powder, 2 tablespoons of cinnamon and 3 tablespoons of sweetener in a bowl. Use a mixer to mix all the ingredients well.
2. Line a cake pan or oven dish with parchment paper. Pour the mixture in it. Cover the mixture with tin foil. This prevents the cheesecake  from getting too brown or even black on top.

3. Bake the cheesecake in the oven for ~45 minutes. Meanwhile we’re going to prepare the topping.
4. Put the (frozen) cranberries, a small cup of water (200 ml), 2 tablespoons of sweetener and 1 tablespoon of cinnamon in a boiling pan. Bring it to a boil and let it simmer until the cranberries fully thaw (30-60 seconds).
5. Evenly sprinkle the xanthan gum into the pan with cranberries, one teaspoon at a time and stirring in between teaspoons.  Continue stirring the sauce until it noticeably thickens (~30 seconds). Take the pan off the heat.
6. Check on the cheesecake. The baking time may vary per oven, so put a skewer in the cheesecake to test if it’s done. If the skewer comes out (almost) clean, it’s ready.
7. Let the cheesecake cool for ~15 minutes in the oven.
8. Take the tinfoil off. It should look like this. The top should still be soft. It will harden in the fridge.
9. If you want the cheesecake to swell, you have to let it cool in the fridge for ~2.5 hours before smearing or pouring the topping on. For the texture to obtain that thick cheesecake structure, it’s best to let it cool overnight before eating it.

However, this is a lot of extra effort for little result. The cheesecake is already great if you pour the topping on as soon as it’s done and eat it once it’s cool, which takes about 3 hours in the fridge, depending on your fridge’s temperature setting.

Calorie Breakdown: (For 1 Person)

Protein: 35g

Carbs: 18g

Fats: 8g

Calories: 283Kcal

2)    Vegan Burgers: We all love eating burgers right but how we can make this burger high in protein without losing its taste. Let’s check HERE!!

Shall We Start?

Prep time: 10 minutes

Cooking time: 5 minutes

Taste: Best compare to other Burgers

Ingredients:

• 2 (15-ounce) cans chickpeas, drained and rinsed
• 1 small onion, chopped
• 1 lime, grated rind and juice
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin
• 1/3 cup all-purpose flour
• 1/4 cup olive oil

For Garnishing: Watercress or arugula

Directions:

1)    Put the chickpeas, onion, lime juice and rind, and the spices into a food processor and process to a coarse paste.

2)    Turn out onto a clean work surface and shape into four patties.

3)    Spread out the flour on a large, flat plate and turn the patties in it to coat.

4)    Heat the oil in a large skillet, add the patties, and cook for 2 minutes on each side, until crisp.

Calorie Breakdown:

Protein: 34g

Carbs: 87g

Fats: 66g

Fiber: 30g

Calories: 1170Kcal

Note: In these recipes you will have more fat than other macros but don’t worry these fats come from the Olive oilve oil which is healthy fats. So, this will not effect on your weight-loss.

High Protein Vegan Lunch Meals

Lunch is the second most meal in our whole day so make sure you get enough amount of

protein in your lunch if you didn’t get  in breakfast or snack.

1) Avocado Hummus Dip: You definitely know about Avocado right. It is a

very healthy food in terms of good fats.

Shall We Start?

Prep time: 10 minutes

Number of serving: 6

Ingredients:

• 1 (15-ounce) can garbanzo beans, drained, rinsed and drained again
• 1 California avocado, peeled and seed discarded
• 1 garlic clove, pressed
• ¾ teaspoon ground cumin
• ¾ teaspoon ground coriander
• ¼ teaspoon Kosher or sea salt
• 3 tablespoons extra virgin olive oil
• 3 tablespoons Meyer lemon juice

Dippers: baby carrots, cut vegetable sticks, corn tortilla chips.

Directions:

1.     Add everything to a food processor, put the lid on and whirl for a couple of minutes until the mixture is quite smooth.

2.     Taste and adjust seasonings to suit yourself, adding a pinch more salt or more lemon juice if it needs it.

3.     Chill in refrigerator, covered, until ready to serve.

4.     Serve, surrounded by your choice of dippers.

Calorie Breakdown:

Protein: 32g

Carbs: 72g

Fats: 73g

Fiber: 36g

Calories: 1200Kcal

Note: In these recipes you will have more fat than other macros but don’t worry these fats come from the olive oil which is healthy fats. So, this will not affect on your weight-loss.

2) Slow Cooker Black Bean Soup: Many time people just drink soup

instead of eating whole lunch so I decide to add one soup recipe in this list.

Shall We Start?

Prep time: 10 minutes

Number of serving: 6

Ingredients

• 2 cloves garlic 

• 1 medium onion 

• 2 stalks celery 

• 2 medium carrots 

• 100gm dry uncooked black beans 

• 1 cup salsa 

• 1 Tbsp chili powder

• 1/2 Tbsp cumin 

• 1 tsp oregano 

• 4 cups vegetable broth 

• 2 cups water 

Directions:

1. Mince the garlic, dice the onion and celery, and grate the carrots on a large holed cheese grater. Rinse the black beans in a colander under cool running water and pick out any stones or debris.

2. Combine the garlic, onion, celery, carrots, black beans, salsa, chili powder, cumin, oregano, vegetable broth, and water in a 5-7 quart slow cooker. Stir well.

3. Place the lid on the slow cooker and cook on high for 6-8 hours (you want the beans to get VERY soft). Once the beans are very soft, use an immersion blender** to blend the soup until it is thick and creamy (leave some beans whole if desired).

4. Taste the soup and add salt if needed (this will depend on the brand of vegetable broth used).

Calorie Breakdown:

Protein: 12g

Carbs: 33g

Fats: 1.7g

Fiber: 15g

Calories: 247Kcal

High Protein Vegan Dinner Meals

1)    Vegetarian Chickpeas, Carrot, Cilantro, Curry Patty:

Prep time: 15min

Cooking time: 15min

Ingredients

• 1/3 cup currants
• 1 brown onion
• 2 large carrots
• ½ cup fresh cilantro leaves
• 2 cloves garlic
• 1 (15-ounce) can (425g) chickpeas, drained and rinsed
• 4 tablespoons olive oil or grape seed oil (divided use)
• 2 teaspoons curry powder
• 1 teaspoon ground cumin
• ¼ teaspoon kosher salt
• 1 egg + 1 egg white
• 1 cup fresh multigrain breadcrumbs
• 1/3 cup chickpea (besan) flour

Dipping sauce: Mango chutney, to serve

Directions:

1. Put currants in a 1-cup measuring cup and cover them with hottest tap water. Set aside while you work on the rest of the recipe so currants soften.

2. Finely chop onion and set aside. Grate carrots to make 1 cup grated carrot (I used a food processor) and set aside. Chop cilantro and set aside.

Mince garlic and set aside. Whirl chickpeas in a food processor until finely chopped, and scrape them   into a big mixing bowl and set bowl aside.

3. Heat 1 tablespoon oil in a non-stick skillet. Cook onion over medium-high heat for 3-5 minutes until tender, stirring often. Add grated carrots and cook for another couple of minutes.

Stir in curry, cumin, garlic and salt. Cook and stir for 1 minute (spices will smell amazing!). Remove from heat and set aside to cool for 5 minutes.

4. Into the bowl with the chickpeas, add egg, egg white and bread crumbs. Add slightly cooled onion mixture, cilantro and drained currants and stir to combine.

5. If making appetizer portions, divide mixture into 20 lumps and shape each into a small tight patty with your hands. Spread chickpea flour in a wide, shallow bowl or pie plate and lightly coat patties in chickpea flour, shake off excess and place on a plate.

If making larger patties for a main-dish salad, portion into 4 or 5 and repeat   process described above.

6. Heat 2 tablespoons oil in the same skillet. Cook the patties over medium heat for 4-5 minutes per side, or until golden brown and cooked through.

If making 20 small patties, you will need to do this in 2 batches, adding another tablespoon or so of oil for the second batch.

7. Remove to a wire rack to drain.

8. For appetizers, place on a serving platter lined with lettuce or another green (for pretty), and decorated with grapes.

9. For main dish, dress the greens with a light dressing and portion onto 4 dinner plates. Place a patty atop each bed of salad.

10. Offer mango chutney as a spread or dip.

11. Serves 10 for appetizer (2 per person), or 4-5 for a meal.

Calorie Breakdown:

Protein: 42g

Carbs: 72g

Fats: 75g

Fiber: 30g

Calories: 1300Kcal

Note: In these recipes you will have more fat than other macros but don’t worry these fats come from the olive oil which is healthy fats. So, this will not affect on your weight-loss.

2)    Healthy and Delicious Vegan Mango Chickpea Kale Farro Salad:

Shall We Start?

Prep time: 30min

No of serving: 4-5

Ingredients

• 1 (16- to 19-ounce) can chickpeas, drained and rinsed
• 1 cup cooked and cooled farro
• 1 cup diced firm-ripe mango
• 1/4 cup finely diced red onion
• 1/2 a red bell pepper, finely diced
• 1/2 a yellow bell pepper, finely diced
• 3 large lacinato kale leaves
• 1 jalapeno pepper, stemmed and seeded, finely minced

Dressing

• ¼ of a preserved lemon, both skin and flesh, finely chopped
• 3 tablespoons olive oil
• 2 tablespoons white balsamic vinegar (I used Calolea White Balsamic Vinegar)
• 2 tablespoons water
• 2 Medjool dates, pitted and finely chopped
• 1 clove garlic, crushed
• 1/4 teaspoon ground cumin

Garnish

• Blueberries
• Pomegranate arils
• 2 green onions, sliced

Directions:

1. Combine all salad ingredients (except garnishes) in a large salad bowl. Toss gently to mix well.

2. Add all dressing ingredients to a 2-cup measure or tall bowl and puree, using an immersion blender.

3. Pour dressing over the salad, toss gently, and let marinate for 30 minutes.

4. Serve on plates or in wide bowls, and garnish liberally with blueberries, pomegranate arils and green onion.

5. Serves 4 for a main salad, and 6 for a side salad.

Calorie Breakdown:

Protein: 40g

Carbs: 145g

Fats: 55g

Fiber: 40g

Calories: 1335Kcal

Note: In these recipes you will have more fat than other macros but don’t worry these fats come from the olive oil which is healthy fats. So, this will not affect on your weight-loss.

Conclusion: In many recipes you might noticed that in some total time is more but if you prepare it one night before than it will be easy for you to make. So, make it before one night.

In some recipes there are more level of fats than protein don’t worry about that because it comes from olive oil which is healthy oil.

If you want to change anything in these recipes then you are feel free to go to do whatever you like to do. But make sure you add something high in protein.

If you are planning to make one of them please let me know how it taste for you in the comment box.