Here are some high-protein vegan meal recipes that are packed with plant-based protein sources like lentils, tofu, quinoa, chickpeas, and more:
1. Spicy Chickpea & Quinoa Bowl
Ingredients:
1 cup cooked quinoa
1 can chickpeas, drained and rinsed
1 tbsp olive oil
1 tsp smoked paprika
1/2 tsp cumin
Salt and pepper to taste
1 avocado, sliced
Fresh cilantro for garnish
Instructions:
1. Heat olive oil in a pan and sauté chickpeas with smoked paprika, cumin, salt, and pepper until slightly crispy.
2. Layer cooked quinoa in bowls, top with spiced chickpeas, sliced avocado, and garnish with cilantro.
3. Serve with a squeeze of lime for extra flavor.
Protein: ~20g per serving.
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2. Tofu Stir-Fry with Veggies
Ingredients:
1 block firm tofu, pressed and cubed
2 tbsp soy sauce
1 tbsp sesame oil
1 cup broccoli florets
1 bell pepper, sliced
1/2 onion, sliced
1 tbsp sesame seeds (optional)
Instructions:
1. Press and cube tofu, then sauté it in sesame oil until crispy on all sides.
2. In the same pan, add the broccoli, bell pepper, and onion, and stir-fry for a few minutes until tender.
3. Drizzle soy sauce over the tofu and veggies and cook for another minute.
4. Top with sesame seeds and serve with rice or noodles.
Protein: ~25g per serving.
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3. Lentil & Sweet Potato Shepherd's Pie
Ingredients:
1 cup cooked lentils
2 large sweet potatoes, peeled and boiled
1 onion, diced
2 garlic cloves, minced
1 cup vegetable broth
1 tbsp olive oil
1 tsp thyme
Salt and pepper to taste
Instructions:
1. Mash the boiled sweet potatoes with a pinch of salt and pepper, and set aside.
2. Sauté onion and garlic in olive oil until softened, then add lentils, vegetable broth, thyme, salt, and pepper. Simmer for 10 minutes.
3. Transfer the lentil mixture to a baking dish, spread the mashed sweet potatoes on top, and bake at 375°F (190°C) for 20 minutes.
4. Serve warm.
Protein: ~18g per serving.
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4. Tempeh & Roasted Veggie Buddha Bowl
Ingredients:
1 block tempeh, cubed
1 zucchini, chopped
1 bell pepper, chopped
1 tbsp olive oil
1/2 cup cooked quinoa
2 tbsp tahini
Lemon juice, salt, and pepper for dressing
Instructions:
1. Preheat the oven to 400°F (200°C). Toss tempeh and veggies in olive oil and season with salt and pepper.
2. Roast on a baking sheet for 20-25 minutes, stirring halfway through.
3. Assemble the bowl with quinoa, roasted tempeh, and veggies. Drizzle with tahini and lemon juice.
Protein: ~25g per serving.
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5. Black Bean & Quinoa Salad
Ingredients:
1 cup cooked quinoa
1 can black beans, drained and rinsed
1/2 cup corn kernels
1 avocado, diced
1/2 cup cherry tomatoes, halved
Juice of 1 lime
Salt and pepper to taste
Instructions:
1. In a large bowl, combine quinoa, black beans, corn, cherry tomatoes, and avocado.
2. Drizzle with lime juice, season with salt and pepper, and toss to combine.
3. Serve chilled or at room temperature.
Protein: ~18g per serving.
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6. Vegan Protein-Packed Burrito
Ingredients:
1 whole wheat tortilla
1/2 cup cooked black beans
1/2 cup cooked quinoa
1/4 cup guacamole
1/4 cup salsa
Fresh cilantro
Instructions:
1. Warm the tortilla, then layer it with black beans, quinoa, guacamole, and salsa.
2. Sprinkle fresh cilantro on top.
3. Roll up the tortilla and cut in half. Serve immediately or pack for later.
Protein: ~20g per burrito.
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7. Vegan Protein Smoothie
Ingredients:
1 scoop vegan protein powder (pea, hemp, or soy)
1 banana
1 tbsp almond butter
1 cup unsweetened almond milk
1/2 tsp cinnamon
Instructions:
1. Blend all ingredients until smooth.
2. Enjoy as a post-workout or breakfast smoothie.
Protein: ~25g per serving (depending on protein powder used).
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8. Peanut Butter Tempeh Stir-Fry
Ingredients:
1 block tempeh, sliced
1 tbsp olive oil
2 tbsp peanut butter
2 tbsp soy sauce
1 tsp rice vinegar
1/2 cup steamed broccoli
1/2 cup cooked rice
Instructions:
1. Sauté tempeh in olive oil until browned and crispy.
2. In a small bowl, whisk together peanut butter, soy sauce, and rice vinegar.
3. Pour the sauce over the cooked tempeh and stir well.
4. Serve with steamed broccoli and cooked rice.
Protein: ~30g per serving.
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9. Vegan Chili
Ingredients:
1 can kidney beans, drained and rinsed
1 can black beans, drained and rinsed
1 can diced tomatoes
1 onion, diced
2 garlic cloves, minced
1 tbsp chili powder
1 tsp cumin
Salt and pepper to taste
1 cup vegetable broth
Instructions:
1. Sauté onion and garlic in a pot until softened.
2. Add beans, tomatoes, vegetable broth, and spices. Simmer for 30 minutes.
3. Adjust seasoning to taste and serve with a sprinkle of nutritional yeast or avocado.
Protein: ~20g per serving.
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10. Vegan Seitan Stir-Fry
Ingredients:
1 cup seitan, sliced
1 tbsp soy sauce
1 tbsp sesame oil
1 cup mixed veggies (e.g., bell peppers, carrots, snow peas)
1 tbsp ginger, minced
Instructions:
1. Stir-fry seitan in sesame oil until browned.
2. Add mixed veggies and ginger, stir-fry for 5-7 minutes.
3. Drizzle with soy sauce and serve over rice or noodles.
Protein: ~30g per serving.
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These high-protein vegan meal recipes are perfect for athletes, bodybuilders, or anyone looking to increase their plant-based protein intake. They’re packed with delicious and nutrient-dense ingredients to keep you fueled and satisfied!
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