Protein-Packed Vegan Meal Plan
There’s always a misconception that vegans cannot get enough protein from their diet. People think that vegan athletes are always on the lookout for a high-protein meal plan that will help them build muscle. We are here to bust the myth that their entire life revolves around eating tonnes of tofu every day. The truth is there are a lot of protein sources that you can integrate into your diet. These food options not only suffice for your nutritional requirement yet do not compromise on the taste.
There are so many famous athletes who are vegan and yet on their top performance. They swear by plant-based high protein healthy abu dhabi meal plans. We even have vegan athletes who are Olympic medalists. They claim that consuming a vegan diet keeps them on their top performance. The key is to keep a track of the protein intake. One must consume a balanced diet consisting of grains, legumes, soy products, vegetables, fruits, nuts, and seeds.
In this article, we will explain to you how to gain maximum protein from a vegan diet. And also a week-long protein-based vegan meal plan.
How the Body uses protein?
Protein is the most important macronutrient that is required by every cell in the body. It is essential to repair worn-out cells and broken body tissues. It is responsible for catalyzing chemical reactions in our bodies. Protein also helps in keeping your immune system strong. It helps in transporting and storing nutrients in the body that acts as an energy source.
Protein is crucial for athletes. After workouts and strenuous activities, your body’s muscles are worn out and torn because of the intense stress. Your body uses the protein you consume throughout the day to repair and reuse worn-out and broken cells, muscle fibers, and tissues. The more your body indulges in physical activities, the more protein it needs. Your body does not differentiate between the source of protein. It might come from meat or beans. As long as the protein amount is sufficient, the bodily functions go on smoothly.
Plant-Based Sources of Protein
Meat is not the only source of protein that contains all the 9 essential amino acids. Listing down plant-based sources of food that is rich in all the 9 amino acids :
- Soy products like edamame beans, tempeh, and tofu.
- Nutritional yeast
- Hemp seeds
- Chia Seeds
Achieving the desired protein requirement by consuming only plant-based foods is not a difficult task to accomplish. Your body needs only 0.8g of protein per day per kg of your body weight. Let’s see the sources of vegan protein :
- Grains – spelt, amaranth, quinoa, rolled oats, buckwheat, teff, and rice.
- Beans – cannellini beans, lentils, black beans, kidney beans, chickpeas, lima beans, mung beans, and green peas.
- Vegetables – potatoes, artichokes, sweet corn, sweet potatoes, mushroom, brussels sprouts, broccoli, spinach, and asparagus.
- Fruits – Avocado, guava, kiwi fruit, banana, apricot, and blackberries.
- Nuts – Almond, hazelnuts, cashews, walnuts, and pecans.
- Seeds – Hemp, pumpkin, sunflower, flax, sesame, and chia seeds.
- Other sources – Seitan, nutritional yeast, and spirulina.
- Soy – Tempeh, tofu, edamame and soy milk.
There are so many plant-based ingredients available that will suffice for your body’s daily protein requirement. Root’D by Freakin Healthy has high protein-based meal plans delivery options in Dubai, Abu Dhabi, and Sharjah. You can get fresh, hot, home-cooked-style meals delivered to your doorstep by subscribing to our meal plans. Here’s a sample healthy protein-based meal curated by a panel of expert nutritionists and chefs.
Vegan Omelette –
A scrumptious vegan spread prepared using tofu, tahini, bell peppers, and spinach. It comes with a side of sour cream. This vegan omelet delivers a total of 27.5g of protein per serving.
Peanut Butter Protein Ball –
A quick bite of peanut butter protein ball will be ideal to fuel you a boost of energy. It is made of peanut butter, almonds, cashew, and coconut. It contains 6g of protein per serving.
Potato Kibbeh –
A scrumptious meal made with potatoes and tempeh. It is flavored with parsley and mint that gives an amazing herbaceous aroma. Seasoned with cumin and cinnamon this dish is delicious and gives your body a total of 32.7g of protein.
Fresh Fruit Salad –
A refreshing salad made from fresh fruits like pitaya (dragon fruit), grapes, kiwi, and a sprinkle of chia seeds. This delicious fresh fruit salad serves you a total of 5.2g of protein.
Stuffed Charred Aubergine with Quinoa Tabouleh –
Finish off your day with this exotic dish made with charred aubergine. Flavored with miso and tahini. This dish is packed with so many different flavors and textures. It is sprinkled with walnuts that give our dish a crunchy texture. This dish serves your body with 20.5g of protein.
Cannellini Beans on toast –
Start your day with a delicious and crunchy toast topped with cannellini beans. This delicious beans toast is flavored with tomatoes, garlic, and miso. A few drops of lemon packs in a zesty punch that kick starts your day on a tangy note. This dish has a total of 14.9g of protein.
Peanut and Banana Smoothie –
After a tangy breakfast, how about a creamy smoothie? Slurp on this delicious peanut and banana smoothie. Made with fresh bananas, strawberries, coconut, walnuts, and cashews. This smoothie is filling and so delicious. Our smoothie delivers a total of 9.9g of proteins.
Kale Caesar Salad –
After a filling smoothie, a light caesar salad will be an ideal lunch choice. Light on the stomach and big on flavors. It is made with kale, tofu, and gluten-free croutons. We have dressed our salad with hummus caesar to enhance the flavors. Each serving has 17.5g of proteins.
Fruit of the Forest Berry Pie –
A fruity pie made with strawberry, blueberry, oats, maple, and chia seeds. An ideal snack that doubles up as a dessert. This dish has 7.9g of protein in each serving.
Portobello Base Pizza –
the base of this delicious pizza is made with portobello mushrooms, tomato sauce, and vegan cheese. It is topped with rocket leaves, broccoli, black olives, and basil. A perfect dinner treat. This delivers 17.2g of protein.
Tofu Scrambled Caribbean Wrap –
Wraps are a hassle-free and quick breakfast option when you are running late for work. Our delicious scrambled tofu wrap made with Caribbean spices will start your day on a flavorful note. Our tofu wrap serves 16.8g of protein.
Hummus with Cucumber Sticks –
Fresh cucumber sticks with a side of flavorful hummus is the best snack to devour on. Tame your little pangs of hunger with our light snack that serves you 9.6g of protein.
Buckwheat Asian Salad –
Salads are the perfect lunch option. These are filling yet light and so delicious. Our Buckwheat salad made with Asian flavors gives you a different taste and texture. It is prepared with tempeh, edamame, sweet corn, and buckwheat. Flavored with rice vinegar, smoked paprika, cumin, and miso. This salad is exotic and flavorful and has a total of 33.1g of protein.
Raw Chocolate Protein Ball –
How about a snack that gives you instant energy and also satiates your sweet tooth cravings? Our Raw chocolate protein balls are deliciously healthy, give you an instant burst of energy, and deliver 6g of protein.
Baby Okra in Tomato Sauce and Brown Rice –
A light and hearty dinner are perfect to end this day. Tender baby Okra simmered with tomatoes and rice vinegar. Chopped white onions and garlic enhance the taste of our stew. A spoonful of this delicious stew on brown rice is the ultimate comforting dinner, that delivers 11.8g of protein.
Zaatar Croissant with Mini Omelette –
Croissants are the most delicious pastries to start your day. This buttery pastry tastes even more delicious when flavored with zaatar. It comes with a side of a mini tofu omelet and lemon vinaigrette. This sumptuous breakfast gives you 16.7g of protein.
Super Food Avocado with Seeds and Crackers –
An amazing spread of mashed avocado with tomato and peas. It comes with a variety of seeds like sesame, sunflower, and pumpkin seeds. A healthy snacking option, that gives a total of 16g of protein.
Chickpea Rigatoni with Creamy Mushroom –
Gluten-free rigatoni made with chickpeas and creamy mushrooms. Flavored with tamari sauce and sprinkled with thyme and oregano. A creamy, herby, and comforting dish for lunch sounds just the best. Tish gives you a total of 22.8g of protein.
Dark Chocolate Hazelnut Bite –
A delicious snack cum dessert in the form of energy-giving dark chocolate and hazelnut balls. Made with raw dark chocolate this snack is divine and gives you 8g of protein.
Mexican-style enchiladas made with gluten-free corn tortillas. Made with cumin and garlic-seasoned mix of tempeh, and assorted veggies like mushroom, onion, cauliflower, and tomatoes. Our enchiladas come with a side of a healthy green salad and serve 21.5g of protein.
Overnight Banana and Oats –
This breakfast is simple, healthy, delicious, and comforting. Our overnight banana oats are made with oats, banana, peanut butter, oats milk, and a pinch of cinnamon. This dish constitutes 16.6g of protein.
Olive crackers with hummus –
Olive crackers, with chickpea hummus, sprinkled with sunflower and pumpkin seeds. This snack gives you 8g of protein per serving.
Chickpea No –
Tuna Salad with Orange & Miso dressing – As exotic as this dish sounds it is twice as delicious too. Made with chickpeas, mixed greens, avocado, tomatoes, cucumber, and tossed with sesame seeds. This salad comes with a side of miso and orange dressing. That enhances the taste of this already refreshing salad to another level. This dish constitutes 16.4g of protein.
Hazelnut Butter Bite –
The perfect snack to satiate sweet-tooth cravings. Relish on these delicious hazelnuts and almonds butter bite that gives you instant energy and provide 8g of protein.
Japanese Soba Noodles –
Japanese style soba noodles tossed in sesame oil along with bok choi, tender broccoli, asparagus, red radish, and edamame. Flavored with miso paste and a side of carrot ginger dressing makes this an exotic and extravagant lunch option. This dish serves a total of 20.3g of protein.
Dried Apple & Almond Ricotta on Toast –
A savory toast made with dried apples, almonds, rocket leaves, and black olives. Drizzled with balsamic vinegar, this toast has so much depth of flavor. This dish has a total of 17.1g of protein.
Strawberry Protein Shake –
A simple protein shake made with strawberries, dates, bananas, and soy milk. A great snack for those extra hectic days where you have to be on your to performance. This shake gives you energy and 17.2g of protein.
Potato & Quinoa Soup –
A warm and hearty soup is all you need sometimes. Potatoes, corn, and quinoa simmered in homemade vegetable stock and coconut cream. The soup is finished off with a sprinkle of oregano. A simple yet delicious soup that gives you 15.5g of protein.
Baby Carrots with Roasted Pepper Hummus –
We have added pureed roasted red peppers, paprika, cumin, and lemon to our hummus. The roasted peppers add a beautiful charred flavor to the hummus, and the lemon adds a zingy flavor. This evening snack serves you 7.6g of protein.
Cauli-Kale Pesto Bowl with Black Bean Quinoa Croquetas –
An extravagant spread of veggies and bean croquetas, to end your day. This delicious dish comes with a side of Kale and Pesto sauce, that adds richness and depths of flavor to this exotic dish. The total protein serving of this dish accumulates to 22.9g.
Root’D has the best healthy meal plan delivery in Abu Dhabi, Dubai, and Sharjah. Each meal serves you with a sufficient amount of protein required by an athlete to maintain their energy levels. All this is achieved only by plant-based protein. No meat and other non-vegan sources of protein are used in the preparation of the meals. Each meal is delicious, healthy, and balanced to provide your body with the essential nutrients.
So, subscribe to our high protein healthy vegan meal plan and get freshly cooked home-style plant-based delivered at your doorstep.