Do SUBSCRIBE for new weekly videos: Happy World VEGAN Day! To all the vegans out there, I’m sure you must have had at least one person asking you “Where do you get your protein from?” or saying “You’re NOT consuming enough protein!”. I’m sure you’ll agree that this is NOT true.
There are lots of high protein plant-based food such as nuts and seeds, tempeh, tofu, soy, legumes, beans, quinoa, oatmeal, spinach and more. I’ve put together a high protein plant-based meal plan. Watch it and make them!
Your protein intake will vary depending on your activity level. But the general recommendation is 1g of protein per 1kg of body weight. For instance my body weight is 50kgs, so my daily protein intake should be around 50g. But because I’m active, I’ll up my protein intake to about 60 – 70g.
Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
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BAKED TOFU MUFFINS (makes 6)
Crust
1. 2 cups Potatoes, grated – 232Cals, 6.06g Protein
2. 1 tbsp. Olive Oil – 119Cals
3. A pinch of Salt and Pepper
Filling
1. 200g Firm Tofu, sliced in cubes – 176Cals, 18g Protein
2. 3 Garlic Cloves, diced – 12Cals, 1.14g Protein
3. 1 medium Onion, diced – 46Cals, 1.01g Protein
4. 1 cup Spinach – 7Cals, 0.9g Protein
5. 1/3 cup Cherry Tomatoes, halved – 9Cals, 0.44g Protein
6. 1/3 cup Mushroom, thinly sliced – 5Cals, 0.71g Protein
7. 1/3 cup Red Bell Pepper, diced – 13Cals, 0.49g Protein
8. ½ tbsp. Olive Oil – 60Cals
8. Salt and black pepper to taste
3 muffins: 339cals / 14.37g protein
CHICKPEAS TOFU SCRAMBLE WRAP (Serves 3)
1. ½ can Chickpeas – 153Cals, 8.5g Protein
2. 100g Firm Tofu – 55Cals, 4.8g Protein
3. ¼ cup Cherry Tomato, halved – 6.5Cals, 0.33g Protein
4. ¼ cup Red Bell Pepper, diced – 9.5Cals, 0.37g Protein
5. ¼ cup Onion, diced – 17Cals, 0.37 Protein
6. 1 tbsp. Olive Oil – 119Cals
7. ½ tsp. Turmeric Powder – 4Cals, 0.09g Protein
8. ½ tsp. Garlic Powder – 5Cals, 0.24g Protein
9. ¼ tsp. Smoked Paprika – 2Cals, 0.08g Protein
10. A pinch of Salt
11. 8-inch Whole Wheat Tortilla – 130Cals, 4g Protein
Each Wrap: 254Cals, 9g Protein
TEMPEH CHILLI CON CARNE (Serves 4)
1. 2 tbsp. Olive oil, divided – 119Cals
2. 1 cup Tempeh, cut in cubes – 320Cals, 31g Protein
3. 2 tsp. Soy Sauce – 6Cals, 0.8g Protein
4. 1 Red Bell Pepper, diced – 37Cals, 1.2g Protein
5. 1 cup Zucchini, cut into cubes – 19Cals, 1.4g Protein
6. 1 Carrot, diced – 25Cals, 0.6g Protein
7. 2 Garlic Cloves, minced – 8Cals, 0.76g Protein
8. 1 medium Onion, diced – 46Cals, 1.01g Protein
9. 1 can Black Beans – 378Cals, 26g Protein
10. 1 can Diced Tomatoes – 32Cals, 1.52g Protein
11. 1 tbsp. Smoked Paprika – 20Cals, 1.02g Protein
12. ½ tsp. Cumin Powder – 8Cals, 0.37g Protein
13. ¼ tsp. Cayenne Pepper – 1Cal, 0.05g Protein
14. 2 sprigs Coriander, roughly chopped – 1Cal, 0.1g protein
15. 1 cup Cooked Wild Rice – 166Cals, 6.54g Protein
Per serving with Rice: 421Cals, 23g Protein
All these recipes can be prep ahead and you can keep them in the fridge for up to 3 days. Add two ¼ cup servings of trail mix as your snacks and you’ll be meeting your daily protein requirements of 70g protein and about 1700Cals.
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MORE VEGAN RECIPES HERE:
Healthy Indian Meal Plan
3-Ingredient Homemade Jams
3 Healthy & Easy Poke Bowls
5-Minute Meals in a Mug
10 Healthy Desk Snacks for School or Work
4 No-Cook Chilled Soups
What I Eat in a Day to Stay Lean
3 Skinny Breakfast Muffins
Breakfast in a Jar Chia Pudding
3 Vegan Slimming Soups
4 High Fibre Oatmeal Breakfast
Veggie Soba Noodles with Peanut Sauce
38 comments
Please know more about Tofu.it is not known in my country.alternative some ingredients. please.
Thanx for this video J Soh….Recipes r really yummy.
HI Joanna! Can you please make a "what I eat in a day video" please ? 😀
Can't wait to try these recipes!
Hi my bmr is 1350 approx. If i consume approx 1400 calorie and want to burn aproxx 700calorie through workout.. is it safe…
For that tofu mixture I'd add cumin, paprika, and nutritional yeast
Tofu means panner because I am a indian
Hi dear.. nice recipe.. Surely going to try..
Can i use tofu in place of tempeh?
Great video! I look forward to trying these recipes. Any vegan protein powders you recommend?
New subscriber 🙋🏼
Do you have a book of all your recipes?
Your videos are so informative and I absolutely LOVE your vegan recipes💜Thank you so much😊
wow,that is amazing! joanna,please make more ,,what I eat in a day'' videos!
Thank you for this!! I've gone from vegetarian to eating chicken and Turkey for protein from now going a vegan. I've struggled to up my protein because I weight train and need about 100g a day.
If I’m too lazy to grate the potato, could I omit them and make the muffins in disposable cups? 🤔
I looooooove your voice!!
Where can I buy chickpea in malaysia
Hello dear @JoannaSoh lots of love from India
Explore Indian recipes for more Veg good food goodness
Wow wow 😍
I love chickpeas
u r great
Can someone tell me what she’s pursued in university lol
Wow 1 million guess I haven’t watched your videos in a while congrats Joanna you definitely deserve it I love your videos 😃👍👏🏽
Thanks u
It's actually I gram of protein per lb of body weight not kg.
It's funny to say "tempeh chilli con carne" because carne in Italian and in Spanish means "meat" … so that last word is not necessary for the name of this dish 😂
I like these dishes and I think we are duped into thinking we need soo much protein. Most ppl don't even know how much we need . Funny no one is worried about other things that are important like fiber and magnesium. Most ppl are constipated and 8 out of 10 ppl are mag deficient…
Quick question, I thought that one is supposed to eat fermented foods (eg tempeh) raw otherwise the health benefits are not great. Can you explain how this works? Thanks
i really love you since 2013
love your videos, what cooking pans are you using? they look awesome 🙂
My weight is 74 kg please help me to reduce to my 14 kg weight
What do u think about the dry soy crumbles? I buy it at my local grocery. It doesn’t say GMO, but I rinse it then I cook it
I have all these ingredients 😬
Hi how are you I just started following you and I really love what you doing I'm having a hard losing weight when I'm working 12-hour shifts a day any ideas thank you especially comes to protein is the hardest thing to do
Thank u for all your videos. Your channel is the most helpful in my whole subscription list of channels
Frying tempe will destroy it's nutrients
Thank you for these recipes! 😊😊