Chickpea Salad Sandwich
A creamy, protein-packed sandwich filling using mashed chickpeas, vegan mayo, mustard, and your choice of veggies (e.g., celery, onions).
Serve on whole-grain bread with lettuce and tomato.
One sandwich can contain up to 15 grams of protein, depending on ingredients and serving size.
Quinoa and Black Bean Stuffed Peppers
Cook quinoa and black beans with spices like cumin and chili. Stuff into bell peppers and bake.
A serving of two halves can provide around 12 grams of protein.
Lentil Soup
Make a hearty soup with green or brown lentils, vegetables like carrots and celery, onions, garlic, and spices.
One bowl can offer up to 18 grams of protein.
Tofu Scramble
Crumble firm tofu and sauté with turmeric, nutritional yeast, and your favorite veggies (e.g., bell peppers, mushrooms, etc.).
One serving can contain around 20 grams of protein.
Tempeh Stir-fry
Slice tempeh and cook with a variety of colorful veggies. Use soy sauce, ginger, and garlic for flavor.
One plate can offer around 21 grams of protein.
Spaghetti with Lentil Bolognese
Replace traditional meat sauce with lentils. Cook lentils with tomatoes, garlic, onions, and Italian herbs. Serve over whole wheat or legume-based pasta.
A plate can provide around 20 grams of protein.
Peanut Butter & Banana Smoothie
Blend unsweetened almond milk, peanut butter, ripe bananas, and a scoop of vegan protein powder.
This drink can deliver up to 25 grams of protein, depending on the protein powder used.
Chia Seed Pudding
Mix chia seeds with coconut or almond milk, letting it sit overnight. Top with berries and nuts in the morning.
A bowl can offer around 10 grams of protein.
Edamame Pasta Salad
Use pasta made from edamame and toss it with cherry tomatoes, olives, and vegan feta. Drizzle with olive oil and lemon.
One serving can provide up to 24 grams of protein, depending on the pasta brand.
Hummus & Veggie Wrap
Spread hummus on a whole-grain wrap. Add lettuce, cucumber, bell peppers, and grated carrot; roll and slice.
One wrap can deliver around 12 grams of protein.
Seitan and Broccoli in Garlic Sauce
Sauté seitan chunks with broccoli florets. Create a sauce from soy sauce, garlic, ginger, and a hint of maple syrup. Serve with brown rice.
One plate can offer around 30 grams of protein.
Buckwheat Pancakes with Almond Butter
Make pancakes using buckwheat flour. Serve with a generous spread of almond butter and berries.
A serving of three pancakes can provide around 15 grams of protein.
Mushroom and Spinach Risotto with Nutritional Yeast
Cook arborio rice with sautéed mushrooms and spinach. Sprinkle with nutritional yeast for a cheesy flavor.
One bowl can deliver up to 12 grams of protein.
Protein Power Bowl
Combine cooked quinoa, roasted chickpeas, steamed broccoli, and avocado slices. Drizzle with tahini sauce.
One bowl can offer around 25 grams of protein.
Hemp Seed Oatmeal
Prepare oatmeal with almond milk, mixing in hemp seeds. Top with fresh fruit. A bowl can offer around 15 grams of protein.
Tofu Tikka Masala
Marinate tofu chunks in a vegan yogurt and spices blend. Cook in a tomato-based sauce. Serve with brown rice.
One plate can provide around 22 grams of protein.
Vegan Bean Burrito
Load a whole-grain tortilla with pinto beans, brown rice, guacamole, and salsa. One burrito can deliver around 18 grams of protein.
Pumpkin Seed Granola
Mix oats, pumpkin seeds, dried fruit, and maple syrup. Bake until crunchy. One serving can offer around 10 grams of protein.
Lentil and Walnut Tacos
Swap traditional meat fillings with cooked lentils and crushed walnuts seasoned with taco spices. Lettuce wraps or corn tortillas, and top with salsa, avocado, and vegan sour cream.
Two tacos can provide around 16 grams of protein.
Black Bean and Quinoa Salad
Mix cooked black beans and quinoa with diced bell peppers, red onion, corn, and avocado. Drizzle with a lime-cumin dressing. A medium bowl can contain up to 20 grams of protein.
Grilled Tempeh Salad
Marinate tempeh slices in soy sauce, maple syrup, and garlic. Grill and serve over mixed greens, cherry tomatoes, cucumber, and olives.
A plate can offer around 23 grams of protein.
Protein-Packed Vegan Chili
In a pot, combine kidney beans, black beans, lentils, tomatoes, bell peppers, and vegan meat crumbles. Season with chili powder, cumin, and smoked paprika.
A hearty bowl can deliver up to 22 grams of protein.
Tofu and Veggie Kebabs
Cube tofu and marinate in a garlic-soy marinade. Skewer with bell peppers, onions, and cherry tomatoes. Grill and serve with a side of quinoa.
Two kebabs can provide around 19 grams of protein.
Lentil and Mushroom Loaf
Blend cooked lentils and sautéed mushrooms with breadcrumbs, flaxseed, and seasonings. Shape into a loaf and bake.
A slice can offer up to 12 grams of protein.
Soy Milk and Berries Smoothie
Bowl Blend unsweetened soy milk with mixed berries and a scoop of vegan protein powder. Top with granola, chia seeds, and sliced banana.
One bowl can deliver around 28 grams of protein, depending on the protein powder used.
Cauliflower and Chickpea Curry
Sauté cauliflower florets and chickpeas with tomatoes, onions, garlic, ginger, and a mix of turmeric, cumin, and garam masala. Serve with brown rice.
A plate can provide around 18 grams of protein.
Almond and Spinach Pesto
Pasta Blend roasted almonds, spinach, garlic, olive oil, and nutritional yeast into a creamy pesto. Toss with whole wheat or legume-based pasta.
A serving can offer up to 20 grams of protein.
Protein-Boosted Vegan Pancakes
Add hemp seeds and vegan protein powder to your standard vegan pancake batter. Serve with maple syrup and a sprinkle of chia seeds. A serving of three pancakes can deliver around 20 grams of protein.
Seitan and Vegetable Curry
Sauté chunks of seitan with veggies like bell peppers, peas, and carrots. Add coconut milk and curry spices. Serve over a bed of brown rice. One plate can offer around 27 grams of protein.
Split Pea Soup
Cook split peas with diced carrots, celery, onions, and season with thyme and bay leaves. A bowl can provide up to 16 grams of protein.
White Bean and Kale
Stew Simmer cannellini beans with chopped kale, diced tomatoes, garlic, and vegetable broth. Season with herbs of choice. A bowl can offer around 18 grams of protein.
Green Protein Power Shake
Blend spinach, kale, avocado, cucumber, unsweetened almond milk, and a scoop of vegan protein powder. This vibrant drink can provide up to 26 grams of protein, depending on the protein powder used.
Textured Vegetable Protein (TVP) Tacos
Rehydrate TVP with vegetable broth and season with taco spices. Use as a filling for tacos, topping with lettuce, tomatoes, and vegan cheese. Two tacos can deliver around 18 grams of protein.
Miso and Tofu Soup
Dissolve white miso paste in hot water and add cubes of soft tofu, seaweed, and sliced green onions. A bowl can contain up to 15 grams of protein.
Nutritional yeast Mac n’ ‘Cheese’
Cook whole wheat or legume-based pasta. Make a sauce from nutritional yeast, almond milk, and mustard. Mix in steamed broccoli florets. A serving can offer around 20 grams of protein.
Vegan ‘Chicken’ Salad
Use soy-based vegan chicken strips. Mix with vegan mayo, diced celery, grapes, and walnuts. Serve on whole-grain bread or lettuce wraps. One sandwich or wrap can deliver around 25 grams of protein.
Conclusion
The choices are vast when it comes to protein-rich vegan meals. Whether you’re a seasoned vegan or just exploring plant-based options, these meals fuel your body with enough protein to support an active lifestyle.
This extended guide offers numerous ideas to provide diverse and delicious meals that keep your protein intake optimal.
With some creativity and knowledge about ingredients, vegan meals can be tasty and protein-packed, perfect for maintaining an active lifestyle.
Dan O'Connell
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