A Week of Realistic High Protein Meals (Vegan)

Thank you to Ritual for sponsoring this video! Head to ritual.com/SVKITCHEN20 to get 20% off your first month with Ritual.
Today I'm showing you a realistic week of high-protein plant-based meals. Enjoy! 🥰
✹ Mentioned ✹
Breakfast Tacos → sarahsvegankitchen.com/recipe...
Sesame Crusted Tofu → sarahsvegankitchen.com/recipe...
Cashew Crunch Salad → sarahsvegankitchen.com/recipe...
@Mina_Rome's Peanut Butter Tofu Dessert → • The BEST Tofu Recipes ...
Vegan Deli Slices → sarahsvegankitchen.com/recipe...
Tempeh Bacon → sarahsvegankitchen.com/recipe...
Caesar Salad → sarahsvegankitchen.com/recipe...
White Bean Cheese Sauce → sarahsvegankitchen.com/recipe...
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✹ Fave Things ✹
Graza olive oil → www.graza.co/SVK for 10% off
Caraway cookware → ap.carawayhome.com/sarahsvega... for 10% off
Geometry towels → geom.crrnt.app/SVK15
Soom tahini → amzn.to/3Dj1zCp
Tofuture tofu press → amzn.to/473pWSj
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0:00 Intro
0:21 Morning Lattes
1:57 Breakfast Tacos
3:29 Sesame Crusted Tofu
4:38 A Word from Ritual
6:00 Cashew Crunch Salad
7:34 Peanut Butter Tofu Dessert
9:41 Vegan Deli Slices
10:33 High Protein Caesar Salad
13:55 White Bean Mac & Cheese
15:22 Outro
FTC: This video is sponsored by Ritual. This description may contain affiliate links. When you make a purchase through our affiliate/referral links, you occasionally allow us to earn a small commission at no extra cost to you. Thank you for supporting this channel!
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

[@SarahsVeganKitchen]

Thanks again to Ritual for sponsoring this video! Head to ritual.com/SVKITCHEN20 to get 20% off your first month with Ritual.

[@jethroblinman3031]

hi i follow Simnett Nutrition and he says we should be drinking loop warm drinks in the morning not sure how hot your drink is when you drink it but might be worth letting your hot drink cool down a nice bit before drinking just a thought

[@jesigibbs6741]

So, it changed my life learning that instead of going through the long, two-handed batter-breadcrumb process, you can just toss all your tofu (or cauliflower) in a big bowl with your wet batter, then when it’s all coated, toss it all through your breadcrumb mixture. It’s not as perfect but it works just fine every time and you get a similar product. I’m sure you probably will want to do the whole process for cuteness for videos, but just wanted to provide this hack for anyone at home that wants to do it quicker! All the recipes here look amazing, by the way! Thanks!!

[@nupiedupiedoo]

im so sad because silk used to make a protein milk that had 20g of protein but they don’t sell it anymore :( and it tasted good too

[@mikaylarasnic8920]

RIP Silk Ultra Dark Chocolate, you are missed

[@SaltationIgnite]

I’ve been looking for it and can’t find it. Super bummer!!!

[@beccabentleyxx]

I’ve been buying it regularly! Live in BC Canada

[@siamese117]

Try Westsoy it is 9 grams per cup and the cleanest ingredients. Just organic soy beans and water.

[@Virniecia]

Tbh I'd buy this one, split it in half & add water so I'd have 2x the milk for $4.50😭 RIP

[@jbart5260]

Thank you so much. Getting protein is always a challenge. I will try these all. I appreciate not only yourr recipes but your review and tips. You are a big help for a 69 year old single vegan guy!

[@SarahsVeganKitchen]

So glad to be of service!

[@vegetarianveganhealth7748]

....hm. So I'm just curious what kind of meals you make that you have a hard time getting enough protein? Just curious.

[@ThePled9e]

Because the net tells you it’s a worry ✌🏻🏌🏻‍♂️😘

[@skyekh.9836]

If you are worried about protein, just eat it from a real source : steak.

[@ArcherBeia]

​@@vegetarianveganhealth7748 ,vgghg7

[@torih5766]

I will often use chickpea flour as a substitute when thickening sauces, coating food because it adds protein.

[@kimberleyrumburg9472]

I just had the white bean cheese sauce over a baked potato with greens and a side of beets. It was the best thing ever! Tomorrow I'm adding broccoli and using it in a pasta dish. Thanks for the high protein ideas. I'm in year 4 of fighting a rare cancer which has also caused me to have thyroid issues and Addison's disease. All of these medical issues have made it difficult for me to get enough protein. I need high protein for every meal and it gets difficult to find new ones and not get tired of the old ones. White bean and cashews in the cheese sauce is perfect for making it high protein and delicious. Thank you!

[@SustainablyVegan]

SOO helpful having more high protein meal suggestions! Keep them coming please xx

[@andreawalker7138]

I'm not concerned with how much protein I ingest; I'm just here for some delicious recipes. And you did not disappoint! Thanks! (I'm especially interested in the sesame tofu and the bean cheese sauce)

[@rangv733]

You should be concerned though, of you exercise in any form even more

[@xValorxSorax]

@@rangv733 just let them live in a bubble

[@alphamail8974]

This channel has been very "come for the deliciousness, stay for the health benefits" 😂 love it!

[@doddsalfa]

@@rangv73370%of vegans get to much protein,you need enough calories on your dish not protein

[@doddsalfa]

@@xValorxSoraxwhat bubble the protein salesman bubble?

[@emmagraham7385]

Thank you so much for sharing these recipes! I've been back at the gym weight training for the last 6 months and this video has made me realise how much I've lost sight of trying to include whole foods as my protein. I've been at the point over the last few weeks where its felt like a task to get in protein and I've resorted to eating more fake meats and protein shakes (which is fine for some people) but it's not been very enjoyable for me. I went out this morning and purchased things like protein non-dairy milk, a stack of beans, protein spaghetti and after inputting my meals I'm only 10g off my target protein and I won't need to eat one mouthful of fake meat. Me and my partner are having your breakfast tacos tomorrow and I already can't wait! Thanks, Sarah and Eric! ❤

[@make.and.believe]

Not sure if you do dairy or not, but there is a brand called good culture, and their 2% (lowfat) cottage cheese is not only delicious, but it's only 80 calories per serving and 14g of protein per serving. The container has 4 servings, so it's pretty easy to quarter out into single portions. This has been my go to snack for hitting my protein goals lately :) Now if only someone could replicate a vegan cottage cheese LOL

[@FitnessYogawithSarah]

Your relationship is beautiful. The kind ways you speak to one another, the kiss on the head, the support while you were cramping....beautiful

[@smolsews3760]

It's refreshing seeing someone being realistic about the amount of protien in spinach 😂

[@tierraduran4242]

My husband and I made those tofu nuggets and we are immediately obsessed. Thank you so much! Videos like this are such a wonderful resource for those of us who are new in the plant-based space!

[@Wyldyflower]

Love these videos guys! Thank you for the ideas! I tried that pasta because of your last video I think had it?? It’s really great it doesn’t have any weird taste or texture it’s perfect 👍🏻 I think I am gonna try the tofu this time around. I love having stuff to put in the airfryer. I don’t have sesame seeds but I feel like that is a vital flavor they’re so good so they’re going on the list. I know i can do it without but i love sesame 😂😭

[@aloraegan8834]

Yes! I love to see high protein vegan recipes thank you!! Now that I’m strength training I’m realizing I am really lacking on the protein. I’m always looking for sneaky ways to get more vegan protein !

[@HeronCoyote1234]

Years ago I visited an animal sanctuary in upstate NY. Victoria Moran was speaking (main reason I went, as I love her!). Cookbook author Nava Atlas was also there (she’s a sweetheart!). She showed us how to make salad with massaged kale. What a huge difference massaging makes! Definitely a game changer.

[@yuli08c]

So glad I discovered your channel recently! Your videos really give me so many new ideas and are so comforting to watch. I know the tofu peanut butter dessert is not a recipe from your blog originally, but just in case anyone is interested: instead of sugar I added around 70g of dates and I think it came out really nicely. Also I had some chocolate cake (also date-sweetened) lying around and I used it as a frosting - a bit heavy maybe, but the flavor combo is out of this world. Thank you for the great content and greetings from Germany :)

[@obsidiantain]

Found the channel a few months back. Adore the everyday approach to eating! Been vegan for a few decades but am getting new ideas with every video! Thanks!

[@Jarvis_Mari]

I'm allergic to almonds, oats and soy, so I've found that coconut milk is amazing for me personally. Sometimes I'll make fresh hemp milk and use that too, and they both froth pretty well.

[@crystalh1402]

My favorite plant milk is by WestSoy because it’s organic and the unsweetened version is only water and soybeans. It froths beautifully, is excellent in baking as a cows milk swap and love it for yogurt in the instant pot.

[@debs_7163]

I need to try this kale salad as soon as I can get my hands on kale! Last week I made the crunchy kale salad with almonds from your blog and had to substitute the kale for cabbage because I couldn't get it, but it was still so good 🤤

[@elizabeth.trovato]

I am loving these high protein videos! please keep them coming!

[@tellmeastoryaj]

Hi Sarah! I just wanted to say that your skin is looking great and I think your little freckles are so cute! My skin is an absolute disaster right now from stress. I know you have spoken about your struggles with your skin before so I just wanted to leave a little note to say you look gorgeous and happy! Sending all my best! 🖤

[@Yeahthatshowifeel]

All of the meals look delicious! As somebody who lifts weights and is trying to build muscle this video was super helpful! I usually substitute one of my meals with a protein shake in the morning because I’m really not that hungry until after 1 or 2 in the afternoon 😩

[@katgerbz]

That mousse looks amazing and I will try it. Maybe add some cacao

[@Sammmc99]

I used to make the 86eats seitan turkey breast alll the time. I forgot how much I liked it and how convenient of a protein source it was once cooked. I’ll give your recipe a go this time! Thanks as always for delivering on these videos

[@herstyleztv]

Just came across your video and I have been trying different vegan meals and this video was very helpful. 💜

[@Kristen_Colin]

Can’t wait to make these dishes!! I’m full from dinner, yet now you got me wanting that salad! Thanks for the recipe inspiration.

[@VeganonaBudget]

Hey there! Just watched "A Week of Realistic High Protein Meals (Vegan)" and I have to say, I'm blown away by all of these delicious and protein-packed meal ideas. As someone who's always looking for new ways to incorporate more plant-based protein into my diet, this video is such a great resource. I love that the meals are all so realistic and easy to make, yet still super satisfying and nutritious. It just goes to show that you don't need to rely on animal products to get enough protein in your diet. Thanks for sharing these awesome meal ideas!

[@sunnygirl5467]

I never struggle to hit my protein, but these all look amazing🙈🌱 I eat literally every day a whole can of any bean tossed in spices and cooked in my air fryer till crunchy, I absolutely love it🥰💪🏼

[@nyae2006]

Sarah I'm a Huberman Lab podcast fan too! Today, I was thinking about how could I commit to getting more sunlight in the morning. Thanks for the video. I'm trying to get more protein since I'm a vegan who is hungry most of the time.

[@jessj326]

I used to hate kale until I started getting Green Chef boxes and they would send kale salads. Getting used to preparing it got me to love it.

[@Tamara-fb4so]

I add it to all the soup I eat. Makes it more tolerable. I guess.

[@SLAMSwan]

Yo! I made the sesame and panko tofu and the cabbage slaw and WOW! It was a hit my husband and I. I ran out of rice vinegar, but did have some bottled dumpling dipping sauce and it made a great base for slaw's dressing.

[@donikawilliams5513]

Sarah is by far one of the best vegan cooks on KZbin in my humble opinion 😊

[@xperience-evolution]

Great Video! To everyone who is concerned about not getting enough Protein. If you eat the Calories you need you will get enough. The Strongest Animals are plant eaters and they usually don't eat lentils/beans. And if you would eat only Salad the whole day - the amount of calories you need - you would get around 100 to 150 grams of protein

[@kitchenlife1516]

I’ve made something similar to the tofu desert, but it’s more of a chocolate mouse. It’s really good! You reminded me, I need to make it again, thanks!

[@Bllue]

That tofu mousse is similar to one I've made with chocolate and it was like the best gourmet pudding I've ever had.

[@goodiegro]

Great video! As a vegan, it can be challenging to get enough protein in my diet, so seeing a full week of high protein meal ideas is incredibly helpful. I appreciate that these meals are also realistic and easy to prepare. I'm definitely going to try out some of these recipes myself. Thank you!🤗

[@laranadesign4764]

OMG you two are the cutest couple on the internet 😭 so wholesome 💕

[@othersbyuri]

Andrew Huberman 🙌 & thank you!

[@2close2themoon]

The problem with kale is that most people have only ever eaten it boiled. I'll eat it that way, but it's literally at the bottom of my list of how I eat kale. Even sauteed is better. Frozen if you're making soups, etc... And definitely finely cut and massaged for raw salads! Also -- try dino or lacinato kale, it's much softer in texture and doesn't need massaging. Ditto with young red kale (or even a little more mature). Red kale has the benefit of smelling like tea roses! It's my favorite raw.

[@italianprincess5046]

wish i didnt see this after i already food shopped! making EVERY single one next week!!! TY for sharing!

[@magicknight13]

I can't wait to try these! So glad I'm subscribed😊

[@sanaishere18]

I will 100% be trying these! I’ve been vegetarian for about 10 years now and I am moving toward vegan 🌱

[@cheerubebayonettaholopaine2638]

im vegan for around 11 years now, did not regret one day and wish you happy going-vegan 😃🙋🏼‍♀️👍

[@brandeeisbomb]

Ooh I want to try the mousse. I've made a chocolate tofu mousse before and it was sooooo good. I never thought to try peanut butter

[@sabramonzingo3085]

I love watching your videos! I've been following you for years and I just enjoy how calm you are and getting ideas for plant based meals ❤ thank you for sharing

[@thmp3r]

That kale massage may be a saving grace- I have to try it

[@DaniAdams]

06:30 I have been LOVING this almond butter Asian dressing! I drizzle it on my tofu rice and kale bowl every time now, and 👏it 👏slaps. Thank you for this!

[@gingercanoe2621]

You can also do an super easy chocolate mousse by subbing the nut butter with melted chocolate!

[@sarikagoode1505]

Thank you for posting! I was just looking for a guide like this 😊😊😊💕

[@SarahsVeganKitchen]

Of course! Happy to be of service. 🥰

[@megannowicki6466]

You and your boyfriend are so cute! I'm not sure how I stumbled upon your videos but I subscribed even before watching one of them! You guys are very relatable and seem very down to earth as well. I believe you two are going to be a big inspiration to me, so for that thank you.

[@LoveCoveredLifePodcast]

In my opinion, you are the best vegan channel out there. As someone experimenting with a plant-based diet, I get SO much inspiration from you. Thank you SO MUCH for making seem doable and delicious!

[@Ella.L.]

That kale salad looks absolutely delicious (kale is my favourite green)! Gotta try it ASAP!

[@SarahsVeganKitchen]

Hope you enjoy it if you try it! One of our favorites for sure.

[@imtherapycat]

OMG I always get so hungry watching your videos! I am definitely trying these high protein ideas - thank you!

[@JulieB_68]

This video came out at the perfect time...right as I sat down to make my grocery list. haha. So many good recipes!

[@nicolebrittain2677]

I can't wait to try all of these recipes!! Especially that kale salad!!

[@vduback]

Would love to know how you stir your peanut butter!!!

[@alextheship-rosales3200]

Fantastic video and suggestions, thanks! I am especially exited to try the baked tofu and tofu dessert. :) I have been vegan for about a year and love discovering new recipes. A brief note, as I understand it Silk and Ripple plant milks are unfortunately made with Palmitate, a derivative of palm oil. As much as I like them, I know it to be so important to stop using products with palm oil for the sake of rain forests and plantation workers' human rights. I just recently learned about Palmitate and had to pass the note along. Thanks again for a great video!

[@Alaskaventureswithbrodie]

Yum can’t wait to try all of these! I would maybe put a little tempeh bacon in the mac & cheese for extra protein.

[@enemanozzle]

Every vegan and vegetarian should take at least every second day early in the morning on an empty stomach 1 tablespoon (= 15 ml) castor oil in order to prevent an intestinal blockage, for in the case that you will eat a lot of fruits or vegetables your large intestine will be really filled and you will remark this one occasionally unpleasant, this especially during the night. In this case it will be very helpfull to take your dosage castor oil in good time.

[@jazzymoo31]

FINALLY someone that has similar taste palette to me! I can never find vegan recipes that suite my cravings and I love your options!

[@laurenbendik2006]

This is great! I forget to eat more than just veggies and potatoes sometimes, I needed reminder to include higher protein foods (higher bc vegs have protein but just alittle). Ive been afraid to get bullion cube bc seems super high in salt :/ idk maybe I can use half cube. I also didnt realize ur supposed to dilute it, i bet that helps 😆

[@andreab9954]

These all looked so so good. I even ran out and got that Japanese BBQ sauce you recommended bc I feel like I can trust your taste buds. It’s delicious too

[@dee-dees.3635]

Love hearing that you listen to the Huberman podcast. I do too! I try to get that morning light into my eyes. I just have to use a lot of sunscreen to protect my previously suntanned body. :)

[@kausha7135]

Regarding the tofu, I use firm to make tofu scramble. I recently discovered that freezing and thawing helps remove more water, but it came out too dry and I found I like it with some liquid. Do you have any recommendations for just how much water I should press out so that it's still moist but not soaked?

[@katiehemstreet8939]

Everything looks delicious! I can't wait to try these.

[@Flareontoast]

I really appreciate that you emphasise that enjoyment (taste, carbs) is important to food and do not "talk down" to people's choices :)

[@IsidoraSage]

I can't wait to try these. Glad to see Eric back in your videos

[@chemistryflavored]

Yum! I want to make some of these pronto. I never considered adding beans to a cheese sauce and I might make that but sub cashew cream for the coconut!

[@luisamoller3227]

everything looks so good!

[@MsDaniiella1]

I just made the sesame-crusted tofu and it was the perfect recipe. Thank you :)

[@micheletuck-ponder2455]

The sesame crusted tofu is the best I ever had. Thank you.

[@asmrdreamland200]

You guys look so cute together!! And you are so lucky that both of you are vegans !! The recipes look unbelievably yummy!! Thank you !!!! ❤❤❤….you’ve got yourself a new subscriber!

[@MaryMary_AU]

New subscriber, but you may have just become my favourite vegan cooking channel. I lift heavy, so I’m always looking for high protein meals, that are still balanced from a total macro pov. So fun to add new recipes into the mix, especially love the breakfast taco, pudding and Caesar ideas. Thanks for the inspo ❤

[@strawberica]

Unrelated to this video, but I made your Marry Me Tofu the other night and it was a huge hit in my household. Thank you for even more recipes to try! I absolutely love your videos and you and Eric are so easy to watch.

[@berlinorama]

That kale salad looks amazing!

[@SarahsVeganKitchen]

It's a favorite for sure! Love all the textures. 🥰

[@lisap8800]

Thank you for sharing- love your recipes!!! Going to make that mac and cheese tonight! Omg I saw the Mina Rome tofu PB pudding and thought the same thing- that it would taste too tofu-y and I'd have to toss it all. I've tossed so many tofu puddings. You have inspired me to try it 🤞

[@davidthescottishvegan]

Thanks for sharing this inspirational what Sarah ate in a week high protein meals. I tried your vegan white bean cheese sauce last week in Mac and Cheese it was yummy 😋. Love 🥰 the video and love 💕❤️ Sarah & Eric.

[@sunnyflower555]

Hey Sara! That kale salad looks super delicious!! How long does it keep with the dressing in the fridge? Without the chickpeas obviously…. And could I use frozen kale as it is hard to come by here fresh in the summer as it is a winter veggie?

[@bekahbrown1382]

Love this! Our body clock is best described as circadian rhythms, plural! Lots of parts of us are on cycles

[@58gennaro]

Being calorie conscious, I switched the peanut butter with a cup of mixed fruit. Worked great. Never would have thought of using tofu this way. Thanks.

[@astridgomez1472]

Hi, great hi protein meal inspo. My question is about air frier. How long have you had yours? What do you like and don’t like about it? How frequently do you use it, or is it a sporadic kind of appliance, like a popcorn maker? Thanks so much.

[@violetxoxox]

OMG, this all looks AMAZING! Definitely going to be trying all of this - and will probably try to eat it all in one day. 🤣❤️

[@alexandracote6678]

Thank you for this content, I've been vegan for a few years and your video is so refreshing! I will definitely try your recipes!!

[@aquarising1447]

If you watch the Huberman podcast, he also mentions It’s not good to drink coffee right when you wake up you should wait at least an hour and a half to maximize energy and reset your circadian rhythm ❤️ love your videos! It made me happy to know you listen to Huberman and care about maximizing your health! 🙏🙏☀️

[@c0ldlight1]

I'm super excited about that peanut butter tofu recipe. I make a chocolate tofu mouse pie thats basically that recipe but with chocolate. I use the not cold packed tofu for that and the trick to getting it to taste right is to just wait overnight.

[@MagixxDOPE]

such a wholesome video and watching the both of you enjoying it together

[@Clockworkcityofpain]

I loved these! I gotta try to cook at home more often and these ideas look so great❤

[@leaf2576]

I can't WAIT til I get back to my bulk store so I can grab some nootch for that white bean sauce. It looks amazing. Love all your videos!

[@davinaz6885]

I am so happy I found your channel, those recipes are fire!

[@a_Hooded_Figure]

A really easy vegan chocolate mousse recipe I make: put one drained package (340g) silken tofu in a mixer and blend. While blending, drizzle in 100g melted 70% chocolate and 2tbsp of sweetener (maple syrup, sugar, etc). Done. I would not consider it 'healthy' because it's 25% chocolate, but it's super delicious, quick, few ingredients and definetely higher in protein than most chocolate mousse 😊 enjoy! ❤

[@Raddiebaddie]

So easy I love it!!

[@DidiTheTriniDN]

Everything looks delicious 🤤 🎉

[@savvyshopper1286]

Thanks for the Kale tip!! Definitely will try that next time. Best wishes.

[@Yupppi]

I was so confused about what was "protein +" about the rotini, but it's the "serving size" labeling that tricked me. Here the nutrition values are announced per 100 grams, which allows you to compare different products without conversions between different manufacturer's serving sizes, so I just assumed it was 10 grams of protein per 100 grams of pasta, while it actually was per 56 grams, so 18 grams per 100 grams.

[@orthotron]

Yeah in the US they don't give per 100g, only per serving, so it can be deceptive to compare.

[@learnerit3164]

I like these Omusubi-like form of baked ingredients! You're so creative to have made such a new stuff!

[@vickisnemeth7474]

Love that your first tip for realistic vegan food is for the plant milk to be a high-protein variety ✓

[@violeta__7625]

Any recommendation for different dresing instead of the Tahini one for that cesarean salad with chickpeas?

[@lemonpoppy]

omg those breaded tofus.. i need those in my belllyyyyy

[@kimvezina6470]

I'm new to a plant based diet and I absolutely love your recipes. Thank you. Also, is there anything else that can substitute cashews to make creamy cheese like sauce? I can't eat cashews (allergy). Oh by the way, you guys are adorable together.

[@FemmiGirlz]

Everything looks really tasty

[@lc3]

Ooh thanks!!! My son and have gotten into weight lifting and trying to add more protein.