From dfa.co.za
When following a plant-based diet, getting enough protein can sometimes be a challenge, especially when trying to fuel workouts
There are plenty of vegan-friendly ingredients rich in protein that can help increase stamina and energy levels during exercise.
Whether you’re preparing for a long run, hitting the gym, or just looking to maintain your energy throughout the day, vegan high-protein meals offer a variety of options to keep you strong and energised.
Here are ten high-protein vegan meal ideas to power your workouts.
1. Tofu Stir-Fry with Quinoa
Tofu is a fantastic source of plant-based protein, offering about 10 grams per 100 grams. Combine it with quinoa, a complete protein with all nine essential amino acids, to create a stir-fry packed with nutrients. Add in vegetables like broccoli, spinach, and bell peppers for additional vitamins and minerals that support overall health.
2. Lentil and Sweet Potato Curry
Lentils are an excellent protein source, with around 18 grams per cup. Pairing them with sweet potatoes not only adds a complex carbohydrate that fuels your workout but also brings in fibre and vitamins. Serve the curry with brown rice or whole grain naan to make it a hearty, protein-rich meal.
3. Chickpea and Avocado Salad
Chickpeas, providing around 15 grams of protein per cup, are a versatile ingredient. Combine them with avocado, which adds healthy fats and a creamy texture, and mix in some leafy greens, nuts, and seeds for added crunch and protein. This salad is perfect for a quick, nutritious meal that will keep you energised.
4. Black Bean and Brown Rice Burritos
Black beans contain about 15 grams of protein per cup and are a great addition to any meal. Wrap them up with brown rice, avocado, and your favourite salsa in a whole wheat tortilla for a protein-packed burrito. Add some sautéed vegetables for extra fibre and nutrients to support your workout routine.
5. Edamame and Spinach Stir-Fry
Edamame, or young soy beans, pack in around 18 grams of protein per cup. Stir-fry them with spinach, which offers additional protein and iron, and serve over brown rice or quinoa for a complete meal. The iron from spinach is particularly important for maintaining energy levels, especially during intense workouts.
6. Tempeh and Vegetable Skewers
Tempeh is a fermented soy product with a high protein content, around 21 grams per 100 grams. Marinate and grill it alongside your favourite vegetables, such as bell peppers, mushrooms, and courgettes. Serve with a side of quinoa or a leafy green salad for a meal that supports muscle recovery and growth.
7. Seitan and Vegetable Stir-Fry
Seitan, made from wheat gluten, is a protein powerhouse, offering about 25 grams per 100 grams. Stir-fry it with vegetables like broccoli and bok choy, and serve with soba noodles for a satisfying, protein-rich meal that supports your workout regimen.
8. Red Lentil Soup with Whole Grain Bread
Red lentils are quick to cook and provide around 18 grams of protein per cup. A hearty red lentil soup, seasoned with cumin, turmeric, and garlic, can be paired with a slice of whole grain bread for a simple yet nourishing meal that keeps you energised.
9. Peanut Butter and Banana Sandwich
For a quick, pre-workout snack, a peanut butter and banana sandwich on whole grain bread offers both protein and complex carbohydrates. Peanut butter provides around 8 grams of protein per two tablespoons, and the banana adds natural sugars for immediate energy.
10. Quinoa and Black Bean Salad
Quinoa and black beans together create a protein-packed salad with all essential amino acids. Toss them with tomatoes, corn, avocado, and a lime vinaigrette for a refreshing meal that’s high in protein and perfect for fuelling your workout.
These meals are not only high in protein but also provide the necessary carbohydrates, fats, and vitamins to help sustain your energy levels and support muscle recovery.
Incorporating these plant-based protein sources into your diet can enhance your workouts, improve stamina, and promote overall health.
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