Thinking about going plant-based? Or maybe you’re simply wanting to eat more plants? Here’s a tip – centre your meals around one or two of these plant-based protein champions.
All of the protein options in this post are great ways to get started with a plant-based meal. One protein serving is between 15-20 grams of protein.
Below is an example of 3-day meal plan highlighting how you can use these plant-based protein champions in a day of eating. Which are you trying first?
Slash your usual grocery list in half with this minimal ingredient high protein meal prep full of comfort foods!
Save time, money and energy with this minimal ingredient meal prep! Each of these meals require 5-ish ingredients*, are high in protein and easy to make!
Which one are you trying first?
Recipes include:
Vegan Sausage & Veggies: Vegan Sausage, Peppers, Onions and Potatoes
Beet Hummus Pasta: Onion, Spinach, Beet Hummus & Chickpea Pasta
Tofu Scramble Tacos: Tofu, Spices, Tortillas, Spinach & Tomatoes
Chia Pudding: Milk, Chia Seeds, Berries, Protein Powder, Spices
*excluding spices and more if you’re making the vegan sausages from scratch
As an alternative to overnight oats, have you tried chia puddings? These chia puddings are just as convenient and pack in even more fibre than most of the other overnight oat recipes. Your gut will love these! They are also protein-packed and blended for a delicious and creamy texture. Which one are you trying first?
I am currently in my second trimester of pregnancy and wanted to showcase a day of eating for you, with foods and nutrients that I am prioritizing.
Some key nutrients that I am prioritizing are:
Protein – I’ve always prioritized protein but in the second half of pregnancy, your protein needs increase. I am currently aiming for 100-120 g protein/day. My go-to protein-rich foods are edamame, tofu, protein powder and legumes.
Iron – So far my iron levels have been good during pregnancy! I’ve been focusing on trying to get at least 20 mg of iron through my diet + supplementing with extra. More on supplementing soon! My go-to iro-ri-rich foods are cooked spinach, beans, edamame and tofu.
Folate – folate is essential to support cell development in the fetus. Folate is found mainly in dark green leafy vegetables, beans, peas and nuts.
Choline – Choline is an essential nutrient that plays a critical role in fetal development and brain function. My go-to choline-rich foods include soy (tofu/edamame/soymilk), potatoes and legumes.
Omega 3 Fats – Omega-3 fatty acids are important during pregnancy because they are building blocks for the baby’s brain and retina. I’m prioritizing flax, chia and walnuts in my diet for Omega 3s!
Calcium – Â Calcium needs increasing during pregnancy! If the mother doesn’t get enough calcium, her body will take it from her bones, which can lead to osteoporosis. I’m aiming for 1200-1300 mg calcium a day, which I get through fortified plant milk, yogurt, protein powder and soy.
Grab the delicious recipes here! Note that you don’t have to be pregnant to enjoy these recipes!
I will do a follow-up posts on supplementation, but I am also supplementing with extra iron, omega 3, choline and magnesium + I take a good quality prenatal.
If you’re looking to save a bit of money around this time of year, this meal prep was made for you – especially if you’re still looking for a last minute holiday dish to bring to your next gathering. These recipes are actually some of my favourite holiday recipes, that are still simple to make, packed with protein and veggies. I guarentee that your guests will be pleased!
