5 VEGETARIAN FOODS FOR HIGH-PROTEIN
A common challenge for vegetarian bodybuilders is getting enough protein in their diet, but this doesn’t have to be a huge mountain to climb. Despite what the meat-eating industry would have us believe, there are many plant-based sources of protein.
Here is a short and sweet list of five easily accessible protein-rich sources:
3. Kidney beans
One of our favorites because they are so versatile and can be used in a variety of dishes, such as vegan chili or stir-fry. One cup of will give you 15 grams of protein.
4. Pumpkin Seeds
Because they have so many health benefits, we like to use these in many of our recipes. Extremely versatile, they can be used in anything from salads to cereals. A quarter cup of these seeds provides you with 10 grams of protein.
5. Dried Spirulina
Just add this to your smoothies, guacamole, or salads for an extra boost in protein. Two tablespoons of this seaweed will give you 8 grams of protein.
Here are some of my favourite high protein vegetarian recipes for muscle building and weight loss
QUINOA VEGAN NACHOS
Our tribe needs complete proteins, that’s why I put quinoa in these vegan nachos. It also adds a nice texture and heartiness to the meal.
And for the magic ingredient, I used turmeric (curcumin), because it is powerful antioxidant and anti-inflammatory, and good for muscle soreness. According to a 2013 medical study published in the “Journal of Pain Research,” 400 milligrams of curcumin was comparable to taking 2,000 grams of Tylenol.
Note: Turmeric is better absorbed in our bodies with the help of black pepper.
Vegan Nachos That Serves Six
- 2 cups cooked quinoa
- 2 cups cooked black beans, drained and rinsed
- 2 tbsp coconut oil
- 3 garlic cloves, minced
- 1 tbsp dry thyme
- ¼ tsp smoked paprika
- 1 tbsp chili powder
- 1 tbsp turmeric
- 1 tbsp cumin
- 2 tbsp vegan Worcestershire
- 2 tbsp soy sauce
- 1 pinch sea salt
- 1 tbsp black pepper (add to taste)
- 2 jalapeño peppers, seeded and sliced
- 2 tbsp vegan margarine
- 2 cups almond milk
- 2 tbsp flour
- 2 cups shredded vegan cheddar cheese
- 1/2 cup nutritional yeast
- 1 bag organic tortilla chips of choice
- Quinoa mixture (see above)
- Cheese sauce (see above)
- Guacamole (highly recommended)
- Black olives (optional)
- Fresh salsa (optional)
RICE PUDDING RE-ENGINEERED FOR POST-WORKOUT (OR BREAKFAST)
Rice pudding with cooked rice that’s loaded with nutrients.
What makes this recipe so healthy?
First, I made some healthy substitutes:
- Brown rice instead of white.
- Coconut milk instead of dairy.
- Healthy fats instead of butter.
- For extra protein, swap the rice with quinoa.
- Second, I added some superfoods:
- Chia seeds*
*Cinnamon is loaded with powerful antioxidants, such as polyphenols. It also is well-known for its anti-inflammatory and blood sugar-lowering effects.
Recipe for Rice Pudding
- 1 cup cooked short grain brown rice
- 3 cups vanilla coconut milk
- 2 cinnamon sticks or 1/2 tsp cinnamon
- 1/4 cup chia seeds
- 1 tsp coconut butter (optional)
- 2-3 tbsp coconut palm sugar
- Add all ingredients to a medium-size glass jar with lid.
- Shake to disperse ingredients.
- Place in refrigerator for 90 minutes or overnight to allow ingredients to settle into a pudding consistency.
- Shake a few times in the first 15 minutes to be sure chia seeds evenly disperse without clumps. Remove cinnamon sticks prior to serving.
VEGAN COFFEE PROTEIN SHAKE WITH CACAO AND ALMOND BUTTER
Nothing like a nice cup of coffee to start your day.
This vegan coffee protein shake can double as your breakfast, or a pre-workout snack.
I’ve used coffee for my pre-workout for years, and still prefer it over the fancy energy drinks that taste like chemicals (that make you feel nervous and jerky).
You don’t even have to be a coffee drinker to enjoy this quick-and-easy vegan shake that’s loaded with protein!
The cacao (superfood) adds a little antioxidant/energy kick to it, and the almond butter gives it a nice texture.
- 1 cup organic iced coffee, how strong is up to you
- 1 cup almond milk
- 1 tbsp hemp seeds
- 2 tbsp organic cacao powder
- 1 tbsp all-natural almond butter
- ½ ripe banana
- vegan protein powder (30grams)
- 6 ice cubes
LENTIL AND SWEET POTATO SHEPHERD’S PIE
Vegan shepherd’s pie is some serious comfort food.
I had never heard of this hearty dish growing up, so when I discovered it later in life as an adult, I instantly appreciated its wholesome veggies and creamy mashed potato layering.
As you may know, traditional shepherd’s pie contains ground beef, so I had to swap that out for a protein-packed alternative to accommodate our vegetarian bodybuilding tribe.
Lentils are a plant-based protein powerhouse, and pack a nice nutritional punch.
They are affordable, easy to cook, and high in protein, iron, and fiber. They will also cook up nicely while your potatoes are boiling, making the whole process seamless.
This well-rounded dish definitely makes for a great post-workout meal to help replenish and recover.
This recipe serves 8, and takes a little over an hour from start to finish.
Carbs: 50 | Fat: 16 | Protein: 12.5 | Calories: 385
- 2 sticks of celery
- Coconut oil (to use in pans)
- 1 cup cremini or baby bella mushrooms
- 2 carrots
- 100 ml organic vegetable stock
- 2 tbsp balsamic vinegar
- 1 cup lentils
- 1 cup chickpeas
- 2 tsp fresh thyme
- 2 large potatoes
- 3 large sweet potatoes
- Flaky sea salt
- Freshly ground black pepper
- 40 g vegan butter
- Peel and chop the potatoes into small squares. Put them into a large pan of water (add salt) over a medium heat. Bring to a boil, then simmer for 12-15 minutes until tender, then add the sweet potatoes after 5 minutes. Drain and leave them to steam dry. Return to the pan with the vegan butter and a pinch of salt and pepper. Mash until smooth, then set aside.
- Cut the carrots, and finely slice the celery, then put it all in a medium pan over a medium heat. Add the thyme leaves and cook for 10 minutes.
- Chop the mushrooms, and add to the pan along with the vinegar. Cook for 10 minutes; turn up the heat so it can boil a little. Stir in the stock, lentils, and chickpeas (include the juice), and cook for another 5-10 minutes to thicken. Season to taste, then transfer to a large baking dish.
- Spread the mashed potatoes over the top. Put it in the hot oven (350 degrees) for 10 minutes, then place under the grill for another 2 minutes to golden the top. Serve with your favorite organic greens.
PEANUT BUTTER-MOCHA PROTEIN SHAKE (DAIRY-FREE)
Need some caffeine to kick-start your day or workout?
This dairy-free protein shake can double as breakfast, or a pre-workout boost.
I religiously use caffeine in the form of coffee for my pre-workout (with a dash of beta-alinine). Energy drinks overload my central nervous system and make me feel like crack-cocaine had intercourse with clenbuterol (hardcore weight-loss stimulant).
Rick James himself would be scared.
Enough silliness, let’s get right to it! Vegetarian bodybuilders will love this concoction.
Chia seeds (superfood) provide fiber, quality protein, zinc, and B vitamins. Banana protects against muscle cramps during workouts, and provides complex carbs and electrolytes. Peanut butter provides protein, fiber, electrolytes, Vitamin E healthy fats, and…the texture and taste that only peanut butter has.
- 2 shots espresso, or 1 cup organic iced coffee
- 1 tsp all-natural, no sugar added peanut butter
- ½ ripe banana
- 4 tbsp. rolled oats (use 2 tbsp for lower carb)
- 1 cup coconut milk
- 1 serving chocolate protein powder
- 1 tbsp. chia seeds
- 6 ice cubes
For more ideas about high protein vegetarian recipes for muscle building and weight loss, watch this video – EASY HIGH PROTEIN MEAL PREP 2020 | LOSE WEIGHT & BUILD MUSCLE!
Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.
A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.
The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants.
Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”
To find out more, visit the website at V3 Bodybuilding – High Protein Vegetarian Recipes for Muscle Building and Weight Loss