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  • Bill Wynne

4 High-protein Vegan Lunches You Have to Try (+ Recipes)

A high-protein diet will really help make your hard work in the gym pay off as well as boost your overall health. Protein not only repairs and builds muscle, but helps keep you feeling full for longer so you can limit the afternoon sugar cravings.

Before you despair at the thought of having to bulk-buy chickpeas & broccoli, here are 4 high-protein vegan lunch recipes we're sure will be your new favourites 👇🏼

High protein vegan lunches, build muscle, healthy recipes

Step 1: How to build a healthy lunch 🍓

All the elements of your nutrition play different roles in your overall health, energy & results in your fitness journey. A healthy, balanced diet should overall be built up of these 4 elements: Protein, fruit & fiber, carbs & fats.

  • 🧆 Protein will help build muscle;

  • 🥦 fruit & fiber will keep you feeling full and give you vitamins & minerals;

  • 🥯 carbs will give you energy for your day and workouts; and

  • 🥑 fats will keep your brain and hormones healthy.

So, here's how to build your lunch:

We tend to enjoy breakfast being a bit lighter, while still giving us the nutrition, energy and stable blood sugar levels we need.

  • Aim for 400-600 calories - this will help you feel comfortably full and not overstuffed

  • Get in 15-30g of protein 🧆 - this is the best amount for your body per meal to build muscle & keep you going until the next meal. Protein could be tofu, lentils or beans.

  • Add 3 handfuls of veggies 🥦 - they will not only add colour and volume to your meal, but also healthy vitamins and minerals

  • Add either 1 handful of carbs 🥯 or 1/2 handful of healthy fats 🥑 - this will give you energy, stabilise blood sugar & keep you full till next meal. Could be a slice bread for carbs; or 1/2 avocado for healthy fats.

High protein vegan lunches, build muscle, healthy recipes

Green Lentil Greek Salad

Calories: 490 Protein: 19g Serves: 1 person

You'll need 👇🏼

  • 1 can (400g) of green lentils in water

  • 100g baby plum tomatoes, halved (they’re sweet & juicy)

  • 100g cucumber, diced

  • 15g pitted green olives, halved

  • 1 tbsp fresh lemon juice

  • 1 tbsp balsamic vinegar

  • 1 tsp dried oregano

  • 1 tsp dried basil

  • A small handful fresh parsley

  • 15 ml olive oil

How to prepare:

  1. Drain and rinse your lentils

  2. Mix lentils, tomatoes, cucumber, olives in a salad bowl

  3. In a jug, mix together the olive oil, balsamic vinegar & lemon juice till they blend to make our dressing

  4. Sprinkle in the basil & oregano to the jug, mix again

  5. Coat the salad ingredients with the dressing, toss

  6. The longer you leave it to marinade, the better it’ll taste!

  7. Top your zesty high protein salad with the parsley

High protein vegan lunches, build muscle, healthy recipes

Tofu super skewers

Calories: 498 Protein: 29g Serves: 1 person

You'll need 👇🏼

  • 200g extra firm tofu

  • 1 red or yellow bell pepper, sliced

  • 1/2 of an aubergine, roughly chopped

  • 1 small courgette, roughly chopped

  • 1 tbsp olive oil

  • 1 tbsp baharat spice

How to prepare:

  1. Drain & press the tofu to avoid it being crumbly.

  2. Preheat the oven to 200C

  3. Cut the tofu into thumb-thick slices

  4. Marinade the tofu with the oil & baharat spice

  5. Place the tofu, aubergine & bell pepper on a baking tray

  6. 15 minutes into cooking, add the courgette

  7. Cook for another 15, then check if crisping

  8. Remove roasted tofu & veg, leave to cool

  9. Assemble on skewers!

High protein vegan lunches, build muscle, healthy recipes

Tasty red lentil pasta

Calories: 469 Protein: 32g Serves: 1 person

You'll need 👇🏼

  • 80g (uncooked) red lentil pasta

  • 1/3 can (80g) butter beans in water

  • 1 yellow bell pepper, chopped

  • 50g kale

  • 1/2 can (200g) chopped tomatoes

  • 2 tbsp tomato passata

  • 2 small garlic cloves

  • 1 tsp dried oregano and basil

  • Small handful of fresh parsley

  • Lemon juice, salt & pepper

How to prepare:

  • In a saucepan boil some water and cook your pasta according to packet instructions

  • Meanwhile, mince your garlic cloves

  • Wash, dry and de-stalk the kale

  • In a heated oil pan, add the garlic

  • When garlic turns fragrant, add the kale

  • Once the kale wilts (about 10 mins), add the basil, oregano, butter beans, passata & tinned tomatoes

  • Once heated through, tip the cooked pasta in and stir through

Enjoying these recipes? Why not try these 4 high-protein vegan breakfast recipes 😍

High protein vegan lunches, build muscle, healthy recipes

Protein-packed Lettuce Wraps

Calories: 481 Protein: 18g Serves: 1 person

You'll need 👇🏼

  • 4 big lettuce- or cabbage leaves (1 per wrap)

  • 120g Vegan 'chicken' pieces or tempeh

  • 40g (uncooked) brown rice or bulgur wheat

  • 2/3 bell pepper

  • 1/3 cucumber

  • 1 tsp lime juice

  • 1/2 avocado

  • 1/2 onion

  • 2-4 tbsp tomato passata

  • 1 tsp ground coriander and cumin

  • 1 tbsp soy sauce

Optional: if you want an extra kick, drizzle your favourite hot sauce on the plant-based pieces

How to prepare:

  1. Boil some water in a saucepan and let your brown rice (or grain of choice) according to packet instructions

  2. Meanwhile heat up your 'chicken' pieces in a pan with onion, soy sauce, salt & pepper

  3. In a separate bowl mash up your avocado. Add lime juice, ground coriander & ground cumin

  4. Finely chop your bell pepper & cucumber

  5. Drain and rinse your cooked grains

  6. Take the 'chicken' pieces off the heat and mix with tomato passata

  7. Assemble your wraps with the guac, 'chicken' pieces and finely chopped bell pepper and cucumber.

  8. Optional: drizzle with hot sauce

Looking for more high-protein inspiration?

It’s easy for lunchtime to be nothing more than the same corner shop sandwiches. But when we’re striving to achieve our fitness goals, it’s important not to neglect lunch.

As one of our 3 key meals each day it’s crucial to get in your 15-30g of protein - and most importantly, enjoy what you’re eating. Alongside high-protein meals, following a training plan will take your results to the next level. If you're ready to feel amazing this summer and make the most of your breakfasts and workouts, sign up below to get your very own personalised training plan.


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