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Last Updated on January 8, 2025 by Tiffany
Contrary to popular belief, it’s actually really easy to get protein on a vegan diet! My days range from about 80 g to 130 g protein per day, all plant based!
This high protein vegan what I eat in a day contains over 120 grams of protein with simple and easy to follow recipes.
Even though we’re focusing on protein, we like flavor! All recipes are well seasoned and a great guide.
Breakfast Vegan Breakfast Sandwich 55 g- High Protein Vegan Meals
Thisssss sandwich is honestly the breakfast of champions. It keeps me full for literal hours and had over 50 grams of protein in a single serving. It tastes seriously delicious and is super easy to make!
The ULTIMATE Vegan Breakfast Sandwich
Ingredients
- 1 Bagel
- Handful Fresh Spinach Leaves
Pumpkin seed vegan "Egg"
- 1/2 Cup Pepitas aka shelled pumpkin seeds
- 1/2 Teaspoon Black Salt (Kala Namak) gives signature "eggy"-y flavor
- Salt to taste
- 1/2 Teaspoon Onion Powder
- 1 Teaspoon Garlic Powder
- 1/2 Teaspoon Turmeric
- Pinch Black Pepper
- 3/4 Cup Water
Crispy Breaded Tofu
- 1/2 Block Super Extra Firm Tofu sliced in 3. I use soy free Fava bean tofu by Big Mountain Foods
- 1/2 Cup Flour
- 1.5 Teaspoons Nutritional Yeast
- 1 Teaspoon Poultry seasoning this has no poultry
- 1 Teaspoon Onion Powder
- 1 Teaspoon Garlic Powder
- Pinch Black Pepper
- 1/8 Teaspoon Salt or to taste
- 1/2 Cup Plant Milk
Instructions
- Pat your tofu dry (make sure you're using super extra firm tofu, this has the most protein amount!) and prepare one bowl with your plant milkCombine your your flour and dry seasonings for the breaded mixture into another bowl, you should have two bowls now.
- Cut your tofu block into 3 thin slices. Dredge the tofu into the plant milk first, then the flour second making sure the entire surface is covered with flour. Do this with all three pieces.Now, spray your tofu with oil and cook in the air fryer at 400 F/ 204 C for 15-20 minutes. (can bake in the oven at 400 F/204 C for about 20 – 25 minutes give or take)
- Cook your pumpkin seeds (pepitas) in boiling water for 10 minutes. Once it is cooked, washed it 2-3 times. **Make sure the pumpkin seeds have cooled down before touching them** This is to get the green skin off so the "eggs" don't look like green eggs and ham from Dr. Seuss!
- Combine the cooked and rinsed pumpkin seeds, garlic powder, onion powder, turmeric, black pepper, black salt, and water into a blender and blend until well combined and smooth. If you don't think the color is yellow enough, feel free to add more turmeric.
- Now, put a pan on low heat and pour the "egg" mixture in. Once the mixture starts to bubble, stir it around the pan.The "eggs" will be ready in about 3-5 minutes. They should be fluffy and have slightly firmed up.
- Toast yor bagel to your preferred setting and grab a plate. Assemble the sandwich with your crispy tofu, vegan "eggs", and fresh spinach leaves. Feel free to add some hot sauce or vegan cheese, it would taste delicious here!Dig in and enjoy!
Notes
Snack: PB Jelly Protein Smoothie 20 g – High Protein Vegan Meals
I love this smoothie with a passionnnnnn. It’s super easy to make, tastes like a pb & jelly sandwich, and has hormone balancing properties from added adaptogens. There are no overly processed protein powders and gets its protein from peanut butter and heart health hemp seeds!
Strawberry Banana Protein Smoothie
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
Lunch Kale Caesar Salad 40 g- High Protein Vegan Meals
I like to have my biggest meal of the day around lunch time so that my food will have more time to digest before I go to sleep. Whenever I eat a huge meal late at night, I feel a bit queasy the next day.
This salad is PACKED with protein. Its got over 30 g from the fava bean tofu, and protein from quinoa and the tahini dressing.
Kale Caesar Salad (w/ crispy tofu)
Ingredients
Crispy Tofu
- 1/2 Block Soy Free Tofu I used 'Big Mountain Foods' Brand
- 1/2 Cup Bread Crumbs
- 1/3 Cup Flour
- 1/3 Cup Water to mix with flour for wet batter
- 2 Teaspoons Garlic Powder 1/2 for flour, 1/2 for bread crumbs
- 2 Teaspoons Onion Powder 1/2 for flour, 1/2 for bread crumbs
- 2 Teaspoons Poultry Seasoning there's no poultry in here, don't worry!
- Salt
- 4 Teaspoons Nutritional Yeast 1/2 for flour, 1/2 for bread crumbs
Kale & Caesar Dressing
- 1/4 Cup Tahini
- 1 Teaspoon Lemon Juice
- 2.5 Teaspoon Capers & Their Liquid
- 1 Teaspoon Poultry Seasoning there's no poultry in here, don't worry!
- 2 Teaspoons Maple Syrup
- 1/2 Teaspoon Onion Powder
- 1/2 Teaspoon Garlic Powder
- 1 – 1.5 Tablespoons Nutritional Yeast
- 1 Tablespoon Water or more if needed
- 1 Cup Cooked Quinoa season to desired taste with salt & pepper
- Salt to taste
- 1/2 Chopped Red Onion
Instructions
- Slice your tofu block into thin, equal slices of about 6-8. Prepare your wet batter and breadcrumb mixture by combining the flour with water and seasonings and the bread crumbs with seasonings.
- Dip the tofu into the wet batter and then the bread crumbs until everything is evenly coated. Now, Prepare your air fryer on 400 F 204 C. Spray the bottom of the tray with oil and place the tofu slices in there. Spray each tofu slice with oil and allow to cook for 15-20 minutes or until golden brown.
- Combine all the ingredients for your caesar dressing in a large bowl and mix, adding salt to taste. Pour out around 1/2 of the dressing foo top the salad off with later. Add in the kale and massage until it shrinks in size. This aids in digestion and makes the kale taste much better as opposed to leaving it whole.
- Add in your chopped red onion and quinoa and stir to combine everything.Serve on a separate plate and top off with the finished crispy kale and enjoy!
Dinner Hummus Pasta 20g – High Protein Vegan Meals
By dinner time, depending on how I feel, I may not be too hungry because I would have already eaten a lot of high protein food! This pasta is made from red lentils that have nearly twice the amount of protein as regular wheat pasta.
I also paired with a homemade scotch bonnet sauce to up the flavor. One serving of red lentil pasta offers 15 f and 5 G protein from the hummus serving.
Hummus Pasta Recipe
Ingredients
Marinara Sauce Recipe
- 3 Roma Tomatoes roughly chopped
- 1/2 Onion finely chopped or sliced
- 6 Garlic Cloves finely chopped
- 1.5 Tsp Garlic Powder
- Tsp Onion Powder
- 2 Tsp Paprika
- 1.5 Tsp Italian Seasoning
- 1/2 Tsp Cayenne more or less to taste
- 1/5 Tsp No salt Seasoning
- Salt to taste
- Pepper to taste
- 3 Tbs Water
Pasta Ingredients
- 3/4 Cup Red Lentil Pasta measured dry, mine is from Trader Joes (USA grocery store)
- 1 Cup Scotch Bonnet Hummus or hummus of choice, check article for linked recipe
- Water
- Salt to taste
- Scallion to top
- 1 Tbs His Quality oil olive or avocado
Instructions
- Add in the onion, garlic, and tomato into a small sauce pan with the oil and sautéed for 5-7 minutes until eh tomatoes become soft and tender. Add in the seasonings and water and simmer for the next 5-7 minutes
- Cook red lentil pasta to package instructions. Add in the hummus and top off with the marinara and enjoy!
