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 👇🏼
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.
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:
Drain and rinse your lentils
Mix lentils, tomatoes, cucumber, olives in a salad bowl
In a jug, mix together the olive oil, balsamic vinegar & lemon juice till they blend to make our dressing
Sprinkle in the basil & oregano to the jug, mix again
Coat the salad ingredients with the dressing, toss
The longer you leave it to marinade, the better it’ll taste!
Top your zesty high protein salad with the parsley
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:
Drain & press the tofu to avoid it being crumbly.
Preheat the oven to 200C
Cut the tofu into thumb-thick slices
Marinade the tofu with the oil & baharat spice
Place the tofu, aubergine & bell pepper on a baking tray
15 minutes into cooking, add the courgette
Cook for another 15, then check if crisping
Remove roasted tofu & veg, leave to cool
Assemble on skewers!
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 😍
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:
Boil some water in a saucepan and let your brown rice (or grain of choice) according to packet instructions
Meanwhile heat up your 'chicken' pieces in a pan with onion, soy sauce, salt & pepper
In a separate bowl mash up your avocado. Add lime juice, ground coriander & ground cumin
Finely chop your bell pepper & cucumber
Drain and rinse your cooked grains
Take the 'chicken' pieces off the heat and mix with tomato passata
Assemble your wraps with the guac, 'chicken' pieces and finely chopped bell pepper and cucumber.
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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