Protein on a Plant-Based Diet - Pt. 2

Written By Dr. Kristiana Engelhardt

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:

Dr. Kristiana Engelhardt https://reformednaturaltherapeutics.com
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Protein On a Plant-Based Diet - Pt. 1