🥦 Nutrition
Written by Bill Wynne • Updated Mar 1, 2022
How to Get 120g of Protein a Day as a Vegan (+ Recipes)
It’s no secret that to build lean muscle you need to follow a high protein diet. But for many, the thought of having to reach 120g protein every day can seem a struggle.
I’m here to show you that hitting your daily protein target isn't actually as difficult as you think, even on a vegan diet. Try adding some of these delicious high-protein vegan meals 👇🏼
Breakfast: Overnight oats
Protein per serving: 40g
Overnight protein-oats are an incredibly easy way to work in a protein hit the moment you get out of bed. It’s easy to customise based on ingredients you have available; and it’s prepped the night before so you save time in the morning.
Thanks to a vegan protein powder, you can already tick off 40g protein! Not bad for straight your first meal after the snooze button.
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50g rolled oats (6.5g protein)
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200ml soya milk (6g protein)
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30g scoop unflavoured protein powder (24g protein)
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1 tbsp peanut butter (4g protein)
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Cinnamon
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Top with: mixed berries
Tip: Unflavoured protein powders avoid dominating the flavour of the oats. Swap in for something sweet if that’s what you like.
Lunch: Tofu salad
Protein per serving: 28g
This tofu salad is super lunchbox-friendly, offers 28g protein and should satisfy your hunger for the next couple hours.
Tofu is one of many examples of a plant-based complete protein, meaning it contains all 9 essential amino acids for your muscle-building journey. It’s also low in saturated fat, while offering healthy unsaturated fats crucial for normal bodily function.
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200g extra firm tofu (22g protein)
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100g kale (3g protein)
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10g sunflower seeds (3g protein)
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Tofu marinade: soy sauce, chilli flakes, garlic powder, ground ginger
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Optional garnish: spring onions, drizzle of hot sauce
Snack: Roasted chickpeas
Protein per serving: 15g
Anything as simple as this makes for the perfect snack to pick at during the afternoon. Roasted chickpeas yield 15g protein, and while not a complete protein, are cheap and easy to stock your cupboards with.
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240g drained chickpeas in water (15g protein)
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Seasoning: ground cumin, ground coriander, chilli powder
Tip: As great as a scoop of hummus is, the chickpeas which make it offer a higher protein count per gram.
Dinner: Red lentil bolognese
Protein per serving: 45g
One of the easiest plant-based high protein swaps is to replace your usual pasta with red lentil pasta. It’s made from protein-rich red lentil flour, and I like to make a vegan Bolognese with it. Adding soy mince is a game-changer too when you’re struggling to eat enough protein. Compared to regular pasta which only has 5g protein per 100g, this red lentil pasta wins at 20g protein per 100g.
All-in-all, this dinner is a whopping 45g protein, taking us to a total of 128g to finish the day and keep your muscle-building journey going strong.
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200g cooked red lentil pasta (25g protein)
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100g soy mince (20g protein)
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Tomato-based sauce
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100g mixed veg (I go for pepper & mushrooms)
Looking for more high-protein inspiration?
As you can see, a high protein intake during your day-to-day hustle is far from impossible. There’s plenty of practical plant-based meals to keep you at the top of your muscle-building game.
Combining healthy, high-protein meals with a personalised training plan will really help deliver the results you want. trainn is the perfect companion to your healthy eating gains, with personalised workouts as unique as your meal prep.
Ready to make the most of your lunches AND your workouts? With professional and experienced trainers who live by these meals everyday, take your fitness journey to the next level and get the muscle-building results you want. Sign up below to start your 14 day free trial
Bill Wynne
Creative content writer
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Download trainn to start your personalised workouts & healthy habits
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