Protein on a Plant-Based Diet - Pt. 2
To those who are participating in ‘Veganuary’ and have no idea where to start, don’t worry!
Below you will find a full day’s worth of plant-based meals and approximate protein content for each of the dishes.
Breakfast:
Overnight Chocolate PB Banana Oats
3/4 c old-fashioned oats
1/2 banana
2 tbsp peanut butter (or alternate nut butter)
1 tbsp honey
1 tbsp cacao powder
3/4 c non-dairy milk (oat, almond, cashew, soy…)
Toppings:
fruit of choice
2 tbsp peanut butter
chopped nuts
Approximate protein content: 27g
Lunch:
The Buddha Bowl
Bed of fresh greens (I like kale or arugula)
1/2 c roasted chickpeas
1/2 c roasted sweet potatoes
1/2 c roasted cauliflower (or broccoli)
1/2 c cooked quinoa
1/4 - 1/2 an avocado
1/4 c of fresh veggies such as radish, cucumber, or tomato
salt and pepper to taste
Tahini Dressing:
2 tbsp tahini
3 tbsp water
1 tbsp lemon juice
season with salt, pepper, and smoked paprika
Approximate protein content: 18 g
Dinner:
Black Bean Burger
The Burger: (makes 6 burgers)
1 c mashed sweet potato
1/2 c cooked brown rice or quinoa
1/2 c cooked (or canned) black beans
1/4 cup diced white onion
1/4 c diced green onion
1/4 c almond flour
1 1/2 tsp ground cumin
1 tsp smoked paprika
1/2 tsp chipotle powder
salt and pepper to taste
Topping suggestions:
greens
sliced avocado
sliced tomato
pickled red onions
mayo, BBQ, or ketchup
serve on a burger bun
Approximate protein content: 8 g (excluding bun)
Other snack, drink, and dessert ideas:
