Vegan high protein meals 🌿
Protein is essential for building muscle
as some try to keep a vegan diet, getting enough protein can be challenging! Here are some vegan & plant based protein options and how much you need to have to reach your protein goals 🫶🏻
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LADIES - Have 30g of protein in the first 30 mins to 1 hour of waking up followed by 30 mins of cardio (walking for example) to support your metabolism. This helps with weight loss in the long run & keeps you feeling full.
Eating a balanced diet is crucial for anyone following a vegan lifestyle, particularly for those focusing on muscle building. Vegan sources of protein can be incredibly versatile and nutritious. Some excellent high-protein vegan foods include 1 cup of cooked lentils (18g), 1 cup of tempeh (20g), and 2 tablespoons of spirulina (8g). Incorporating these foods into your meals can easily help you meet your protein requirements. For instance, adding 1 cup of quinoa (8g) and 1/2 cup of cooked farro (6g) along with grains and legumes can significantly bolster your daily intake. Additionally, it’s important to strategically time your protein consumption. Studies suggest that having around 30g of protein within 30 minutes to an hour of waking can boost metabolism. This practice, alongside regular cardio, supports both muscle recovery and weight management. It's also vital to diversify protein sources; combining different plant-based proteins ensures you obtain all essential amino acids your body needs. Consider making smoothies with vegan protein powder or sprinkling pumpkin seeds (10z = 9g) on salads and bowls for an extra protein boost. With mindful planning and creativity, achieving your protein goals on a vegan diet is entirely feasible!