Vegan and 100+ G protein daily without protein powder?

[whitab]

Is this even possible? I would like to be more plant based and protein forward, but I don’t know how I’d get in 100g protein without meat and dairy. I don’t want to rely on protein powder because I’d really like to have all my calories as real food. Does anyone do this?

Alternately, are there any protein powder enhanced meals that are really filling and satisfying but not high calorie? TIA!

 

[hjkisorjr]

@whitab Tofu and tempeh are my #1 source of protein. One block of firm tofu has 32-40 grams of protein.

Lentils are a good source of protein and also a good source of fiber. Also lentil curries are freaking amazing.

My favorite: chickpeas! Half a cup is like 6g of protein. It’s the most versatile bean imo.

I also recommend hemp seeds and chia seeds. I sprinkle hemp seeds to almost anything because it doesn’t really have a taste. You can add chia to your oatmeal or baked goods. You can also make chia pudding. If you like smoothies, you can add both seeds to it and soy milk (1 cup is 7g).

 

[whitab]

@hjkisorjr Can you recommend a recipe source for good and easy lentil curries?

 

[hjkisorjr]

@whitab This is the one I continuously make and it’s my absolute favorite: https://rainbowplantlife.com/vegan-red-lentil-curry/#wprm-recipe-container-5540.

I don’t think it’s easy. It does require a lot of ingredients but honestly you can omit a few of them (like the almond butter, ginger and Serrano peppers) and substitute others with the powdered versions.

 

[nadiip]

@hjkisorjr Oh em gee! Today, I made the lentil curry you recommended and it was freaking bomb!! Wow - sooo good! Def a keeper!

 

[hjkisorjr]

@nadiip I know right?! It’s freaking amazing. I’m going to make it tonight.

Thanks for the award :3

 

[whitab]

@hjkisorjr That doesn’t look too hard actually.

 

[atsmith]

@whitab Added protein powder to oats or smoothies means your upping your protein and still getting a meal in it. Protein powder is still real food just a quick way to get more protein in.

 

[knicole97]

@whitab I manage about 140g protein a day on a vegan diet (I have an insane TDEE so some of my meals might not work for you).

I have a lot of overnight oats with soy skyr, peanut butter and a bit of protein powder (plus other ingredients).

I’ll eat scrambled tofu most morning, I make this with a mix of hard and silken tofu, cinnamon, maple syrup, coconut oil and vanilla (also sometimes a little bit of protein powder mixed in).

For snacks I’ll have like a vegan protein bar or I have a recipe for vegan breakfast muffins that have about 7g protein per serving.

I usually have Müsli for one meal a day as well, but I mix that myself using low sugar/whole grain/high fibre components, I’ll mix my almond milk with alpro skyr as well to up the protein in it.

It’s pretty difficult without the added protein powder though. I also use a fortified one to make sure I’m getting enough iron/B12 etc.

 

[whitab]

@knicole97 Are you saying your scrambled tofus are a sweet variety? I've never heard of that, how interesting!

 

[knicole97]

@whitab Haha, yeah, I do like french toast flavoured scrambled tofu because I’m a fiend for sweet foods.

 

[taylor17]

@whitab Hey check our veganfitness subreddit! Search for protein ideas there, lots of people have shared recipes and recently a YouTuber who has great recipes!

 

[damascus]

@whitab Vega One is a great protein powder that I use. Great flavors too. Just wanted to throw that out as a Vegan choice.

Beans. Beans. And more beans. Black bean burgers or chickpeas will give you a good protein boost.

I like to rinse canned chickpeas and add them to some veggie broth. Salt, Pepper, red pepper flakes and some nutritional yeast. I love this!

Also peas + pasta. If you want to keep vegan, switch out the pasta for non egg based macaroni or make brown rice.

 

[slicey]

@whitab When I was eating mostly vegan, I ate a lot of tofu, yuba, and homemade seitan. @fitveganchef on Instagram is vegan and a bodybuilder so she has a lot of high protein content on her social media!

 

[mrbeeyoutyfull]

@whitab Not vegan but I have a bag of pumpkin seed powder that adds 25g per 2 scoops (or something around there) and I throw it into my smoothies and oatmeal in addition to my protein powder. It’s not smooth per se but I love that it adds subtle texture to my meals, not grainy either, just texture in its own way!

 

[shawnwesterberg]

@whitab no idea how to get 100+ without protein powder haha! i am not vegan but am gluten free dairy free and typically eat mostly eggs, salmon, tofu (the high protein one) and still have to supplement with protein powder and peanut powder in my oatmeal in the morning to get to 125. i think the best strategy is to think about the smaller things that add up too like certain veg ex broccoli and things like nutritional yeast or some almond butter. 5G here and there definitely helps if you already have a few solid protein rich staples.

 

[bart1989]

@whitab 23 cups of rice or like 4.5k cal of rice