According to Wikipedia over 150 million people around then world completely stick to vegan or plant based diet. And many researches show that the plant based diet could lead to unbalanced protein intakes, because many vegans actually don’t know what to eat to get proper protein intake.
Protein is the most essential nutrient of any living being. For humans it is more than 50% by weight of our body, means if you weigh 80 kilogram, your protein only weight is more than 40 kilogram. Protein is responsible for production of our hair, skin, nails and much more. So, less then required amount of protein can cause sever deficiencies, especially for people who restrict from eating meat and dairy. But mother nature already have plans for protein rich diet for our fellow vegans.
So in this article, we tried to tell you some of the most protein rich vegan foods, Some clean vegetarian recipes, and Complete high protein meal plan.
The Importance of High-Calorie Vegan Foods
Many people think that high calorie food is bad for health, while it is actually true, too much calories intake is actually bad for health and cause obesity. However too little calorie intake has its own side effects. For example, if you are on vegan diet and have a job that requires intense labour work, you might feel weaker and have less energy and get tired easily. This is because you are getting too little calories. Vegan foods have lesser calories than animal based diets. However some vegan foods have higher calories that are actually better for health.
Some of higher calories vegan foods are these:
Healthy fats and oils:
There are many vegans foods that are rich in healthy fats and oils, which are essential for fat and fat soluble vitamins like vitamin B12, D and E, Amino acids and fibers.
Nuts & Seeds:
Almonds, peanuts, macadamia nuts, walnuts, pistachio, fox nuts and so on has so many health benefits that can’t be explained in one sitting. They are the biggest source of good fats in plant based diets. They have essential minerals and vitamins that are essential for heart, and brain, along with good amount of calories. For example almonds and peanut butter have about 580 kcal per 100 grams of serving.
Olive oils and coconut oils:
Olive oil in particular doesn’t need any more explanation, why it is extremely useful for health. Olive oil has properties that helps to prevent from cancer, including breast and digestive tract cancers. On the other hand coconut oil is best for gaining weight, especially if you are underweight.
High Protein vegan foods:
Most people also believe that vegan diets hasn’t enough goodness to support muscle growth or heavy duty lifestyles, and while plant-based foods are often lower in calories, this isn’t a universal rule. However, many vegan protein sources pack both nutrients and calories for sustained energy:
Tempeh and tofu:
Made from soybeans, these also contain decent amounts of calcium and iron; many people use them as a flexible meat substitute in salads.
Beans:
High in fiber, protein, and slow-release carbs for long-lasting energy and digestive health, black beans and chickpeas.
Quinoa:
it has all nine essential and amino acids, and it is gluten free. It has 370 kcal and 75g protein per 100g, so keep it in your grocery list.
A High-Protein Vegan Meal Plan for Perfect Nutrition:
For most vegans it is difficult to maintain a consistent protein intake which is essential for day long energy and good health. So here is a simple plan that helps to take on plant-based protein sources with balanced calories, and essential nutrients to keep you active.
Breakfast:
As the most important meal of the day, breakfast should be healthy, but not boring. So here are few recipes that you can follow, however you can add your creativity to make something new, like a true cook do.
Protein-rich Smoothie:
- Take 1 banana and 1 tbsp of peanut butter along with 1 tbspog chia seeds, add 1 cup soy milk, or 1 scoop plant-based protein powder.
- Throw everything in bender and blend it completely smooth, add dark chocolate if needed. And enjoy.
Tofu Scramble with Whole-Grain Toast:
- Take about 150g crumbled tofu, and ½ cup of bell peppers, add about 1 cup spinach, and 1 tbsp nutritional yeast in it.
- Sauté tofu, till golden brown add peppers, and spinach in a pan alongside. Stir in nutritional yeast for a rich cheesy flavor. Eat it with toasted whole-grain bread.
Launch:
As for the lunch let’s go wild.
Quinoa & Chickpea Salad:
- You need around 1 cup of cooked quinoa, and ½ cup of chickpeas, add ½ cucumber which are sliced of course, add ¼ avocado which are nicely diced, and 2 tbsp tahini dressing, because why not.
- Now Toss all ingredients in a bowl and drizzle with tahini dressing for a flavorful and filling meal.
Dinner:
Seitan Stir-Fry:
- Take about 150g of seitan, with 1 cup mixed veggies whatever you have left over, add 1 tbsp soy sauce, and 1 tsp grated ginger.
- Stir-fry seitan and veggies in a pan with soy sauce and ginger for a flavorful and protein-rich meal.
