Vegetarian high protein recipes

High protein recipes are easy to create with meat and fish, but what if you are a vegetarian or simply don’t want to increase your meat intake?

How much protein should you target?

The answer is, it depends on your goal.

• Regular whole foods vegetarian diet on average supplies about 12.5% of calories from protein¹, and this is enough for healthy weight maintenance and meeting dietary guidelines. So if you are a vegetarian and you worry how to get more protein, good news for you is - you probably get enough.
• For vegetarian athletes, 15-20% protein is ideal. If you are playing sports or run marathon, that’s how much you need.
• For fat loss and muscle gain, the ratio should be boosted to 20-30% of all calories you consume².

How can you boost your protein?

You can drink whey or soy isolates protein drinks 5 times a day, or you can eat natural whole foods that are high in protein. Whole foods can also be consumes individually or put together in a meal.

The choice is yours!

If you decide in favor of natural whole foods - good for you. Let me break the news though – it is very hard to do. Those foods come with natural balance of fat and protein, or carbs and protein, which makes creating a high protein vegetarian meal an art.

Vegetarian weight loss plan

From my experience of designing vegetarian weight loss plans, it’s hard enough to calculate calorie composition of your home-made meals, split them into portions, and ensure that your overall daily intake stays on target. Excluding lean meat, which contains mostly protein, makes it even bigger challenge.

I took on this challenge and cannot wait to share my results with you!

Get ready to boost your protein intake with my whole foods vegetarian meals that are strategically designed to contain high protein foods, and little or no milk products... Bookmark this page, as I post recipes every week as I continue my 100 days fat loss journey... Ten pounds less and counting!

High protein recipes

• Baked kale omelette

  Hummus (low carb, low fat, high protein)

  French green pea recipe

  Mushroom spread

  Tofu scramble

  Mushroom-tofu stir-fry

  
  
  
  
  
  

  Sources:

  1.Larson-Meyer, D.Enette. Vegetarian sports nutrition.

  2.Tom Venuto. Burn the fat, feed the muscle

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