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Last Updated on June 11, 2025 by Tiffany
Whoever said you can’t get enough protein on a vegan diet lied! On an average day, I get about 70-100 grams of protein without even trying!
The key is to making sure every thing on your plate has even a little bit of protein. All of those add up to be a lot! Here’s what I eat for 100 grams of protein in a day- plant based style.
Pre Breakfast- Protein Berry Smoothie
Strawberry Banana Protein Smoothie
This strawberry banana protein smoothie may help to balance hormones from the adaptogen powders and berries and is full of naturally occuring proteins from hemp seeds and peanut butter!
Equipment
- 1 Blender
Ingredients
- 1.5 Cups Frz Strawberries
- 1.5 Frz Banana
- 1.5-2 Cups Plant Milk homemade hemp & soy have the highest protein
- 1/2 Teaspoon Vanilla
- 1/2 Teaspoon Cinnamon
- 3 Tablespoons Hemp Seeds
- 2 Medjool Dates for sweetness
- 3 Tablespoons Peanut Butter or any nut butter of choice, necessary for protein
- 1/4 Cup Raspberries optional (but tastes amazing)
- 1 Teaspoon Maca power optional, for hormone balance
- 1 Teaspoon Ashwaghanda powder optional, for hormone balance
Breakfast- Gluten Free Chickpea Scramble (vegan eggs)
Lunch- Jerk Tofu w/ Quinoa & Sautéed Spinach
Jamaican Jerk Tofu (Authentic & Delicious)
This delicious authentic, and easy to make Jamaican jerk tofu recipe is extremely high in protein, easy to make, and low effort!
Ingredients
- 1 14-16 ounces Block Tofu pressed & extra firm is best
- 1 Tablespoon Corn Starch or 2 tablespoons arrowroot powder
- 1 Teaspoons Jerk paste for marinating
- 2 Teaspoons Jerk paste for coating sauce
- 2 Teaspoons BBQ Sauce
- 2 Teaspoons Ketchup
- 2 Tablespoons Oil for frying
- 1/4 Cup Water for gravy
Instructions
- I prefer to use already pressed extra firm tofu. This way I don't have to go through any trouble of freezing and de-thawing it (for texture reasons) or pressing water out. I simply grab a paper towel and try off any excess water.If you're using an unpressed extra firm tofu, wrap it in a towel and press it for about 30 minutes This can be down with a cast iron skillet, heavy books, etc,Tear the tofu block into bite sized pieces of your desire. I like to tear them as opposed to cutting them because it allows the flavors to seep in better.
- Coat your tofu pieces in 1 teaspoon of jerk paste and the corn starch and mix until well combined. The cornstarch will help the tofu to get nice and crispy when fried.
- Go ahead and heat up a pan with oil and fry your tofu (medium heat) for about 5-6 minutes per side. The tofu is ready once each side is nice and brown. Add in your bbq, jerk paste, ketchup and water and combine for the next 2 or so minutes.
Notes
Store bought jerk paste is very salty. This dish most likely don’t need any extra salt to season.
Already pressed Extra firm tofu works best with this recipe to skip the steps of pressing!
Dinner- Brown stew lentils with rice
Jamaican Brown Stew Lentils
This easy to make, extremely flavourful Jamaican brown stew lentils recipe is fully ital vegan, delicious, and has authentic Jamaican flavors!
Ingredients
- 1 Cup Dry Green Lentils measured dry
- 5 Tablespoons Coconut Aminos can sub 4-5 tbs soy sauce
- 1 Roma Tomato
- 1 Onion
- 2 Scallion
- 3 Thyme Stem
- 1 Bell Pepper small
- 1 Scotch Bonnet Pepper or habanero
- 1 Potato large
- 1.5 Tablespoon Ketchup
- 4 cloves Garlic
- 2.5 Water
- 1.5 Water added in after 10 minutes
Dry Seasoning
- 1.5 Teaspoons Onion Powder
- 1.5 Teaspoons Garlic Powder
- 1 Teaspoon Paprika
- 2-2.5 Teaspoons Jamaican All Purpose
- 2-2.5 Teaspoons No Salt Seasoning
- 1.5 Teaspoon Italian Seasoning
- Salt to taste
Instructions
- Chop the tomato, onion, scallion, and potato into bite sized pieces as shown in the photo. Leave the thyme stems and scotch bonnet whole and do NOT cut or burst as the seeds are very spicy!Be sure to properly wash and dry your lentils!
- Sautee the fresh veg in oil until fragrant or for about 3-4 minutes. Add in the lentils and chopped potato as well as the water, dry seasonings, coconut aminos, and ketchup. Stir to combine everything and cover. Allow to simmer on medium heat for the next 15-20 minutes.
- Once the lentils are cooked, now is the time to possible add in the second round of water if needed (I needed to put it when I made my batch).Salt to taste, serve with your choice of grain and enjoy!
Fun Drink- Sorrel Soda
Sorrel soda recipe
This refreshing and easy to make sorrel soda is so delicious, healthy, and perfect for warm weather days!
Ingredients
- 1.5 Cups Dried Jamaican Sorrel can also uses dried hibiscus flower
- 1/2 Cup Sugar
- 1/2 Cup Agave Syrup
- 1 Cup Water
- 1.5 Cups Sparkling Water
- Thumb Ginger
Instructions
- Combine the flower with sugar, water, and agave in a small sauce pan.
- Stir and allow to reach to a boil, then turn the heat to medium low and allow to simmer for the next 5-7 minutes.
- Once it has simmered and slightly thickened allow to cool.
- Once the syrup is cool, strain it.In a glass, fill your cup with about 2-3 tbs of the syrup and the sparkling water. Serve with Ice and enjoy!
