Sunday, 21 Jul 2024

Top 5 nutrient-dense vegan recipes to make this week!

In recent years, a number of studies have suggested that a plant-based diet is the best way to maintain a healthy body and mind. This has led to more people adopting veganism as their primary lifestyle. A vegan diet completely excludes meat, fish, eggs, and any foods that are derived from animals. This means vegans can’t eat dairy products (such as milk, cheese, and yogurt), eggs, or honey. Vegan diets tend to be higher in vitamins C and A and also minerals such as iron and calcium. They are lower in proteins, saturated fats, and cholesterol. 

However, there’s one major hurdle for people who want to go vegan – protein intake. Protein is an essential part of our diet because it helps build and repair muscle tissue so that we can grow stronger . As a result of this knowledge, many vegans struggle with getting enough protein in their diets on a regular basis.

Why is it hard to get enough protein as a vegan?

When we consume protein, it’s broken down into amino acids that are then used to build muscle. Some amino acids are considered “essential” because our bodies cannot make them on their own, which means these amino acids must be obtained through our diet. 

There are nine essential amino acids that we need to consume because our bodies cannot make them at all. These are the branched-chain amino acids (BCAAs), essential amino acids (EAAs), and nonessential amino acids (NEAAs). That’s why it’s important to get enough protein in your diet – so you can keep building stronger muscles. 

At first glance, it might seem easy to get enough protein as a vegan because most plant-based foods are rich in protein. However, the average vegan diet only contains around 10-20{6956f5994bcc186c355eaac864b9c119d3b6cff1606d263880586a5e2b5567d5} more protein than the average non-vegan diet.

5 simple ways to boost your protein as a vegan

While it’s difficult to get enough protein on a vegan diet, there are some simple ways to boost your protein intake. Here are our top 5 ways to get more protein as a vegan: –

Eat a varied diet – If you eat a varied diet, you’ll be consuming more plant protein. This means you’ll be getting more essential amino acids, which will go a long way toward helping you reach your daily protein goals. 

Eat more legumes – Legumes are rich in protein, and they are an excellent source of fiber. They are very versatile, so you can use them in a wide range of different foods, including soups, salads, and stews. – Include more nuts and seeds 

Nuts and seeds are another excellent source of protein, and they are rich in healthy fats. Just be careful not to go overboard with these high-calorie foods. 

Drink protein shakes – If you struggle to get enough protein throughout the day, then one option is to drink a protein shake. While these shakes aren’t as nutritious as whole food sources of protein, they are great for boosting your protein intake in a hurry. 

Don’t forget about carbs – While it’s important to eat protein-rich foods, you also need to include plenty of carbs in your diet. Otherwise, your body won’t have enough energy, and you won’t be able to work out as efficiently.

6 Tasty Vegan Recipes For Vegans Who Can’t Get Enough Protein!

– Vegan tofu scramble – A vegan scramble is one of the tastiest ways to get more protein. It’s also really simple to make, and you can enjoy it for breakfast, lunch, or dinner. This vegan tofu scramble contains a total of 25 grams of protein per serving. 

– Vegan tofu curry – Curries are a popular choice among vegans because they are high in protein. This particular tofu curry provides a whopping 30 grams of protein per serving.

 – Vegan red beans and rice – Red beans and rice is another popular vegan dish that is rich in protein. This recipe contains a total of 26 grams of protein per serving. 

– Vegan veggie chili – Chili is one of the most well-known vegan dishes, and this vegan veggie chili is packed full of protein. It has 32 grams of protein per serving. 

– Vegan black bean quinoa salad – Quinoa salads are a popular choice among vegans, and this black bean quinoa salad is extremely high in protein. It contains a total of 58 grams of protein per serving. 

– Vegan Buffalo Cauliflower – Cauliflower is a great way for vegans to get more protein since it’s rich in protein. This vegan buffalo cauliflower is a delicious way to boost your daily protein intake.

Remember, it’s still possible to get enough protein as a vegan. 

You just need to be sure to eat a mixed diet with plenty of legumes, nuts, and seeds. In addition to these foods, you can also drink protein shakes and eat tofu, tofu scramble, and tofu curry. These six tasty vegan recipes for vegans who can’t get enough protein will have you enjoying a high-protein vegan diet in no time.

Author Bio:

Hi, I’m Rana and I blog at My passion for food began very early in my life. And after managing a cafe, a granola business and helping other food businesses scale up, I found my true calling in creating wonderful recipes so that everyone can enjoy cooking as much as I do! Don’t forget to follow me on my social channels- instagram and pinterest.