Our Recent Posts

Tags

Really easy to make high protein vegan meals

Below I've outlined my favourite, vegan, high protein and low carbohydrate meals. They're great if you're trying to lose weight and become more toned and they're also practical if you don't want to spend ages cooking up a feast. All of these recipes are really easy to make and involve minimal cooking time.

Stir fry

Ingredients:

Half a packet mix of black bean sauce

150 grams tofu

100 grams of bok choy

50 grams of brocolli

30 grams of peanuts

100 grams of soba noodles

Garlic

Ginger

Soy sauce

1. To start off this stir fry I roughly cut some peanuts and put them to the side. I thencut the tofu into cubes and let them marinade in some soy sauce.

2. I then put on a pot of water to boil and I cooked the soba noodles for around 20 minutes until they were soft. (You can use other types of noodles if you want to).

3. Then I minced some garlic and ginger and put my wok on to heat a little bit. I added some oil, the minced garlic and ginger and the vegetables and let them cook for a couple of minutes. I then added the tofu with the soy sauce residue and continued stirring.

4. Once the soba noodles were cooked I drained them and added them to my wok. I then I poured in half of the black bean sauce and I continued heating all of this up until the broccoli was cooked through but still crunchy. I then plated the meal up and added some peanuts on top.

Calculating the protein:

Half a packet of a 175 ml black bean sauce from sainsbury's 2.3 grams of protein

150 grams of the cauldron original block tofu. 18.9 grams of protein.

100 grams of bok choy . 1.5 grams of protein.

Half an ounce of peanuts. 3.5 grams of protein.

100 grams of soba noodles. 8 grams of protein.

50 grams of broccoli. 1.4 grams of protein.

Altogether the meal had 32.6 grams of protein.

Vegan full English breakfast

Ingredients:

Two slices of bread

Butter

Beef tomato

Two vegan sausages

120 grams of beans

100 grams of tofu (silken or firm)

Turmeric

Garlic powder

Nutritional yeast

A full English is one of the most versatile dishes ever. It doesn't really involve culinary skills, just heating things up. For this vegan English breakfast I made a tofu scramble, tomatoes, sausages and beans on wholemeal toast.

1. First of all, I put two sausages and two halves of a beef tomato on a tray and put them in the oven for 10 minutes at 180'c.

2. I then took some silken firm tofu and mashed up a third of it in to a pan. I added a splash of olive oil, garlic granules, salt, pepper and a teaspoon of turmeric and whilst I was mixing it on a low heat I added in some nutritional yeast. Nutritional yeast is fortified and has vitamin B12 and in it, so it's always a great addition to any vegan dish.

3. After this I added around a half a tin of baked beans to a pan and heated that up, adding some garam masala to give it some extra flavour. Then I just plated everything up and it tasted amazing.

Calculating the protein:

A third of a box of tofu. 7 grams of protein.

Two caramelised shroom dog sausages. 6.1 grams of protein.

120 grams of beans. 7 grams of protein.

Two slices of wholemeal bread. 7.2 grams of protein.

Altogether the meal had 27.3 grams of protein.

Tempeh ribs and greens

Ingredients:

150 grams of tempeh

Bbq marinade

100 grams of brocollini

50 grams of pointed cabbage

Garlic

Ginger

Soy sauce

This meal is great at is provides you with a natural source of protein and loads of vitamins and minerals.

1. To make this meals first put 150 grams of tempeh on a baking sheet with a bbq marinade on top or buy the tempeh ribs from Sainsburys, which already come with a marinade. Cook for around 10 minutes at 180c and whilst this is happening you can cut up your greens.

2. For my greens, I chose pointed cabbage and brocollini. I also cut up a clove of garlic and a little bit of ginger and then I threw the greens into a wok and added some olive oil. When it was nice and hot I added the garlic and ginger and then some soy sauce. I sauteed the greens for around 5 to 7 minutes until they became slightly wilted. After this I served up the ribs and greens and it was simple as that.

The benefits of using these greens is that brocollini is high in fibre, vitamin C, vitamin A, potassium and has iron in it as well. Pointed cabbage is a source of vitamin K, folate and vitamin B6.

This is a great and tasty recipe to try as the sweet and soft tempeh can really compliment the bitter and salty greens. If you want some complex carbohydrates to give you more energy I'd recommend making some sweet potato wedges to go with it too.

Calculating the protein:

60 grams of brocollini. 1.7grams of protein.

150 grams of tempeh. 15.6 grams of protein.

60g of pointed cabbage. 0.85g of protein.

Altogether this meal had 18.15 grams of protein. This meal isn't as high protein as the other two, however, for the amount of calories that's in the meal is, it's still very dense in protein.