How do I get enough protein?
This is the “ultimate” question many plant based eaters ask and often times even the reason that holds people back from adapting this animal free lifestyle.
To be honest I am not surprised that there is much confusion surrounding this topic. Most of us have been conditioned to associate cheese, eggs and a steak as soon as we hear the word protein.
Did you know though that every – yes, every – whole food contains protein? From your morning banana to your evening salad, finding plants packed with protein is easy to do. And not only is it easy to do, it is easy for your body to use. Read more HERE.
So why is protein so important?
As you may or may not know, proteins are used every single day to keep the body going. The body needs protein to develop, grow and maintain just about every part of our body – from our skin and hair to our digestive enzymes and immune system antibodies – they are constantly being broken down and must be replaced.
Protein is especially important after exercise, since physical activity like strength training purposefully damages muscle tissues so they can repair and grow back stronger.
So what sorts of food should you be eating to ensure an optimal protein intake?
This post includes 21 muscle building recipes from around the web to help you get the protein necessary so you can build and maintain a healthy active plant based lifestyle.
BREAKFAST
Low Carb High Protein Nut & Seed Bread (Paleo)
Sunny Smoothie Bowl
Almond Joy Vegan Parfait
Paleo Protein Porridge {Grain Free, Dairy Free}
Post-Workout Chocolate Protein Smoothie
Healthy High Protein Vegan + GF Banana Nut Bread
Raw Almond Coconut Yogurt
LUNCH/DINNER
One Pot Coconut Dal w/ Spiced Califlower
Mighty Mason Jar Salads
Chickpea + Spinach Curry
The best spicy vegan Tex-Mex burgers
Tahini Kale Protein Bowl
Chickpea Stuffed Avocados
Vegetarian Moussaka With Eggplant And Lentils
SNACKS
Super Seedy Power Cookies
Post Workout Pineapple Smoothie
Roasted Vegetable Chickpea Spread
Seeded Rosemary Crackers
Cranberry Orange Energy Bites
Matcha Power Balls
Skillet Roasted Edamame
Big Thank These Awesome Bloggers!
Dedicated to your health and wellbeing,
Hi! My husband and I are starting our vegan journey together. One thing we’re not 100% on is how he can do this without losing weight. He’s a major gym rat burning 1400 Cals in cardio then weight lifting for another 45 min after that. He needs plenty of protein, calories and filling things for his quick metabolism. I on the other hand am wanting to lose a little to make training for my first half marathon a little easier. What would you suggest for us?
Hello Brook!
Thanks for asking… Let’s address your first question regarding your husband – Our recommendation for him would be to replenish his energy outtake with lots of nutrients, focusing on lots of leafy green vegetables (high protein + alkaline), making sure he is consuming enough calories (this means eating a lot more volume being plant based) he can do so by incorporating starchy vegetables such as potatoes (all kinds), squash, fresh fruits (especially bananas), as well as whole non-processed grains (quinoa, sprouted grains, oats, rice, etc). Protein intake will largely come from lentils, beans (if tolerated), sprouts, chia seeds are great, spirulina, and again recognize those green leafy veggies are loaded with protein. 😉
As for yourself – congrats on signing up for your first half! You can follow similar outline we stated for your husband, with the exception of consuming the more starchy veggies and while grains post training run. Eat until 70-80% full and avoid night time snacking. This will require you to make sure you’re eating enough throughout the day.
For both of you it is important to include healthy fats, of course those should be natural (avocado, raw nuts, seeds, hemp, coconut oil, omega oil) Very important for recovery as it helps reduce inflammation. Last but not least – drink LOTS of clean, filtered water (aim for at least 2L/day).
What a great resource! So much misinformation out there regarding a plant based diet – I’ll definitely be sharing this. Thanks for including my Smoothie!
Thanks Jenn! Would be great if you could share it 🙂
Love it! Plant strong. Thanks for sharing my edamame!
Thanks Sam, great twist on a quick and easy protein source 😉
What a fab round-up! Thanks so much for including two of my recipes and for providing people with a quick glance at how to incorporate plant-based protein into their diets. It can be pretty intimidating for anyone that’s new to the vegetarian lifestyle. I always try to encourage folks by assuring them it’s doable and approachable, but this round-up really demonstrates it.
Thank you Dana! It’s so wonderful to have so many amazing bloggers like yourself creating delicious plant based recipes. Not to mention inspiring and motivating others to live a healthier lifestyle.
Thank you for including me. This is a great line up of recipes. On a personal level I am glad I found your informative site. I am an active gal and it is motivating to see your enthusiasm and dedication to helping people. I run, lift, swim, Zumba… Have a joyous day!
Thank you for your contribution and kind words.