EASY HIGH PROTEIN VEGAN MEALS | full day of eating

I hope you love these easy high protein vegan meals!
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90+ delicious vegan recipes made in the Instant Pot
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Total protein count for a full day of eating: 130 grams
Disclaimer: I am not a nutritionist and not recommending you eat a certain amount of protein. Just giving you some meal ideas that are rich in plant-based protein :) Feel free to tailor the portion sizes to suit your nutritional needs.
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BREAKFAST: MEAN GREEN SMOOTHIE - 45 grams protein
1 ½ cups organic soy milk
1 scoop vegan protein powder (amzn.to/2EgRIQq)
1 frozen banana
1 tbsp almond butter
1.5 cups chopped kale
1 tsp spirulina (amzn.to/2GTqRsk)
1 tsp maca powder (amzn.to/2GM8XHH)
½ tsp each cinnamon + ginger
Blend all ingredients in a high-speed blender until thoroughly combined and kale has been fully liquified.
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LUNCH: TEMPEH PUMPKIN PESTO WRAPS - 34 grams protein
2 slices whole wheat Lavash bread - 10 grams
2 tbsp Pumpkin Seed Pesto (recipe below)
8 ounce brick of tempeh (1 serving is 3 ounces)
2 tbsp tamari or soy sauce
1½ tbsp apple cider vinegar
½ tbsp maple syrup
½ tsp garlic powder
Red chili flakes + black pepper
1 cup chopped baby spinach
1 tbsp tahini
1 tbsp hemp seeds
1. Slice tempeh into 2-4 pieces (protein count is for 3 ounces) 2. Whisk together soy sauce, vinegar, maple syrup, garlic powder, red chili flakes and black pepper in a shallow dish. Marinate the tempeh pieces for 20 minutes-1 hour at room temperature or overnight in the fridge.
3. Preheat the oven to 375F/190C. Place marinated tempeh on a lightly oiled baking sheet and bake for 12-15 minutes, then flip pieces and bake another 10 minutes. Slice temeph into thin strips.
4. Spread pumpkin seed pesto onto lavash bread. Top with baby spinach, hemp seeds, 3 ounces of tempeh strips, and tahini.
PUMPKIN PESTO
1 cup raw shelled pumpkin seeds
2 garlic cloves, minced
½ cup water
2 tbsp lemon juice
1 cup basil leaves
1 cup parsley leaves
3 tbsp olive oil
1. Combine pumpkin seeds and garlic in a food processor for 20 seconds.
2. Add remaining ingredients and stream in olive oil while the motor is running. The mixture should be more like a coarse paste than a liquefied sauce.
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SNACK: CHOCOLATE ALMOND ENERGY BITES - 7 grams protein in 2 bites
1 ½ cups gluten-free rolled oats
1 scoop vegan protein powder (amzn.to/2EgRIQq)
½ tsp ground cinnamon
¼ cup unsweetened cocoa powder or raw cacao powder
1 tbsp chia seeds
½ cup smooth almond butter
4 tbsp maple syrup
Unsweetened shredded coconut for rolling (optional)
1. Place all ingredients in a food processor (except shredded coconut) and blend until you have a slightly sticky dough that sticks between your fingers when pressed. If you need more moisture, add more maple syrup or a tablespoon of melted coconut oil.
2. Roll into 25 balls and roll in shredded coconut if desired.
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DINNER: BUDDHA BOWL - 43 grams protein
¾ organic edamame (soybeans)
½ cup cooked lentils
¾ cup cooked quinoa
1 ½ cups chopped kale + lemon juice
1 cup steamed broccoli
1 tbsp hemp seeds
Tahini salad dressing: whisk together 1 tbsp tahini, 1 tbsp lemon juice, 1 tsp maple syrup, salt & pepper to taste, pinch garlic powder, then add warm water to thin
Massage kale with lemon juice. Then, layer all ingredients into a large bowl and top with tahini salad dressing.
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[@FeastingonFruit]

Mind-blowing amount of protein aside, that green smoothie just sounds so YUMMY💚 Cinnamon, ginger, maca, almond butter--heck yes! Loved the random dance moves too😊

[@RainbowPlantLife]

It really is a yummy and creamy smoothie! Thanks, Natalie! Haha and I'm glad you enjoyed the dance moves. I usually film with fun music on and it's hard not to dance!

[@saumyas4114]

@@RainbowPlantLife hey, these are wonderful recipes! Hello from India! Can you please tell me which blender you are using!

[@morganjones4141]

Such an underrated channel! You've got great content!!

[@RainbowPlantLife]

Aww Morgan! What a sweet comment. Thank you for being here and for your support!

[@joelhayes9477]

@@RainbowPlantLife Yeah, I was very surprised when I read the amount of subscribers, expected 10x more.

[@shelleypicott3239]

That green smoothie has my name all over it and a quick way to get the day started...and your Buddha bowl will be on my grocery list next week.

[@soyHayani]

oh i liked all your meal preps specially lavash tempeh rolls

[@RainbowPlantLife]

Hi dear! So happy you like them. Hope you try them out :)

[@jessicahoffman5485]

I had a green smoothie this morning and this is making me want another one! Great ways to get in protein and your marinated tempeh looks so yummy!!

[@RainbowPlantLife]

Hey Jess! Thanks so much for stopping by :) I'm sure you have countless yummy smoothies up your sleeve :)

[@sandygrow5698]

Wow, I have to admit I never thought you could get this much protein eating vegan. Thanks for these ideas, I love the idea of those snack balls my kids would love them! And your dance moves are so cute lol.

[@RainbowPlantLife]

yes, you definitely can get a lot of protein on a plant based diet, and those snack balls are so tasty and great for kids too!

[@galtidea]

While I love this channel, remember, that Garden Of Life Protein powder (which I use almost daily) provides 20g of protein.

[@heatherhennick1849]

You make those wraps look so good. Why would a person want anything else. Yes, you are driving the possibilities home! YUM! Love the hair style:)

[@flowingwithfire]

I loved watching this video! I'm always looking for good nutrient dense plant based meals with lots of protein! Thank you! xx

[@RainbowPlantLife]

I'm so happy you enjoyed it! There are so many options in the abundant plant based world! Thank you for stopping by :)

[@lewis44444]

That green smoothie looked so nice! And i don't even like kale!

[@RainbowPlantLife]

Thank you! It's so creamy and filling! You can just use spinach if you prefer :)

[@lewis44444]

Yes! I'm all about the spinach! :)

[@thebackbuddy748]

Thank you for taking the time to include a print version of your recipes. Your recipes and suggestions are always so creative. Seniors are told to up their protein and while I wouldn't go for 130 grams of protein, I can definitely use your suggestions on a couple of days. Thank you for helping us make plant based even more delicious

[@liacoelho9947]

WOW! You make me want to become 100% vegan every time I see something you’ve created! I think it’s going to be easier than I though. Congrats on such a wonderful job, and thank you for creating wonderful content for us 🙏🏼😘

[@RainbowPlantLife]

Hi Lia! thank you so much for your kind comment! I am beyond touched that my channel wants to make you go vegan :) It really is easy once you figure out some basics. Let me know if you ever have questions about veganism!

[@fitcwebb]

Great job Nisha. Positive vibes always in full effect!

[@RainbowPlantLife]

So kind of you to say! Glad you enjoyed the video and thank you :)

[@jilb6274]

I love your videos. I am so making the pumpkin pesto and the tempeh.

[@RainbowPlantLife]

Aww thank you so much, Jill! I am so happy to hear that :)

[@rahulganatra2331]

It is from the most wonderful video collections have ever seen

[@nedinacarl9011]

another great video nisha! i really look forward to your videos. they're always so well done and informative.

[@RainbowPlantLife]

Thank you so much for your kind comment, Nedina! I really appreciate the love!

[@fanshen]

Another great one! I'm going to spend my upcoming Sunday making all of these. Thank you!

[@RainbowPlantLife]

That makes me so happy to hear! Thank you for watching :)

[@ZenandZaatar]

I loved this video Nisha! Some days I feel like I struggle to get enough protein but you made it look so easy! So many delicious options that aren’t just protein shakes 😊 and your little dance is so cute haha

[@RainbowPlantLife]

Aww thanks for the love Zena! Haha glad you liked the dancing. I usually film with music on in the background so it's hard not to dance. I think that when I don't think about nutrients, I don't eat very much protein but it's easy if you just think about it and plan!

[@PHDinMeTV]

I liked that the recipes were actually easy with accessible ingredients! Your dancing 💃🏾 while prepping and waiting was fun! Thanks for sharing! Abundant Love ❤️ Belovedz:)!

[@RainbowPlantLife]

Hi beautiful! I'm so happy you found the video useful and enjoyable! I usually film with music on in the background so I find myself dancing a lot haha. Thank you so much for watching and for the love.

[@hamrthroer]

2:49 does vegan cooking happy dance 💃 adorable.

[@anibee100]

Just pre ordered you cook book. I’m so excited. Thanks for sharing your recipes. ✌🏼

[@RainbowPlantLife]

Hi Ania! Thank you SO much for your support! I really appreciate it!!

[@anibee100]

Awww you’re welcome. You’re so adorable. I’m so happy I found your channel. You have such a talent! My uncle was from India so I make lots of Indian food. Ok more than lots. Plus it’s so easy to make it vegan. Can’t wait to visit there soon. Take care love. 💓

[@RainbowPlantLife]

hehe thank you again for your sweet words and so happy you're here. Making lots of Indian food...sounds like your kitchen is a delicious place to be!

[@clili4055]

Video suggestions: Organization and home decorating, how you started getting better quality sleep, recipes that use lots of beans/legumes/lentils/tempeh and greens, green smoothies, what you in a day to meet Dr. Greger's daily dozen app :)

[@RainbowPlantLife]

Hi there! These are fabulous ideas. Thank you for the suggestions! Now if only I could create more time to film all these videos soon haha

[@clili4055]

Thank you, definitely understand that! :)

[@AddictedToDates]

Your videos are such a joy to watch Nisha! The quality, the recipes, and you are the cutest thing ever 🙈❤

[@RainbowPlantLife]

aww Christina! You are too kind! Thank you so much for the love!

[@emilytxyz]

Thank you for making this amazing video! It inspired us today for a few upcoming meals

[@cattroot8496]

All those recipes looked delicious!! Thanks for the ideas. I'm terrible at finding recipes, so I just snack all the time. Haha!

[@RainbowPlantLife]

Haha I have a snacking addiction too! I work at a food startup so there are snacks EVERYWHERE. When I try to be mindful, I stick to recipes/meals but I often just snack all day too!

[@nicolebanks2907]

having a body that feels older than it is bahahah i know what that's like. love your sense of humor!

[@RainbowPlantLife]

hehe thanks so much, Nicole! it was like i hit 30 and it all went downhill.

[@wildxfree5050]

I’ve gotta make those tempeh wraps tomorrow. They look amazing 😍🤤

[@RainbowPlantLife]

Yay I hope you do! Thank you!

[@rachelgurjar.]

Such a cool video, so full of information. Loved it Nisha!! went to bed and woke up with a ack ache... haha happens to me too!

[@RainbowPlantLife]

Hi lovely Rachel! Thank you so much for watching. Haha glad i'm not the only one who wakes up with mysterious pains!

[@blademanu7]

Beautiful healthy food...thank you 🙏👍

[@GalvanMonica]

Ooh, so many delicious ideas, I want to try all of them! :) Could you do the same type of video but with meals high in healthy fats and lower on protein? I'm in this program where I phase my diet (1 day high in protein, 3 days of carb cycling, and 2 healthy fat burning days), so I'm wondering how I could do a carb cycle and healthy fat day on a vegan diet.

[@RainbowPlantLife]

Hi Monica! Thank you for your kind comment and glad you like the recipes! Your diet sounds so interesting! I love high-fat meals so I'll definitely put that on my list :)

[@lordfelor1085]

Cool Video! Although I'm not vegan I really like vegan cooking. Because if you don't use meat or cheese to make something tasty you have to find other ingredients to make the meal taste good. Really like these tempeh rolls and the buddha bowl. Definitly got some new inspiration for cooking new meals because of this video. Thank you! P.S.: your dance moves rock...I also do this sometimes when I'm really exited for the meal that I'm cooking. Greetings from Germany ! ;)

[@RainbowPlantLife]

Hi Felix! So happy you like the video :) I agree with you - it's a fun and creative process to find substitutions. I hope you try one of these meals soon and yesss for dancing while cooking hehe

[@MadalinaZbranca]

I love seeing other KZbinrs showing high protein recipes. We have to put to rest all the rumors that vegans can't get enough protein

[@RainbowPlantLife]

aww yay! Yes, those pesky rumors are hard to quash, but the movement is growing :)

[@krislane9074]

These are wonderful recipes! Thanks for sharing!!!!

[@RainbowPlantLife]

Hi Kris! So happy you like the recipes and thank you for stopping by!

[@dipakvora1211]

4 excellent high protein vegan recipes. I loved buddha bowl recipe. You can also make lavash bread pizza with green pesto, lots of veggies & vegan cheese. Thanks Nisha for yet another great video.

[@RainbowPlantLife]

Thank you :) That lavash pizza sounds delicious, I will try it out soon!

[@DannyFarrell]

Great video, and your dancing is adorable as well :)

[@PrettierAfter50]

It's unbelievable the amount of protein that are in plants.. I can't believe why people are still eating animals.. Love your videos!

[@RainbowPlantLife]

Right? I wish more people understood that. Thank you for the love!

[@vivianrios6007]

Love your recipes! 👏 👍

[@piaunagdev]

Awesome recipes 🙏🏻

[@RainbowPlantLife]

Hi Pia! So happy you think so :) Thank you!

[@balancedbeinghealing]

I love this!! I’m recently plant based and have been struggling to get enough protein. This is so helpful!

[@Thevegan8Recipes]

Love, loved this video Nisha! You are too funny..the last bit made me laugh! I know right....I hit my 40's and things definitely aren't as easy some days as when in my 20's, lol. I feel fabulous most days but somedays I definitely feel older. All the recipes you shared looke delicious, especially those wraps. I loved this style of video with the music. What is the name of that artist if you don't mind me asking?

[@RainbowPlantLife]

Hehe thank you, Brandi! I wish my body worked the same way it did 10 years ago haha. So happy you like the recipes! The music is from epidemic sounds - you can pay for a subscription to get unlimited royalty free music. This song is "sun melt waves" by Gavin Luke.

[@Thevegan8Recipes]

No way, Epidemic sound is the prescription I have as well for my videos, haha! I'm familiar with Gavin Luke as well, but that song I haven't heard yet. Thank you, will download it today!

[@RainbowPlantLife]

oh that's so funny! yeah, i fell in love with the song the second it came on :)

[@maritinastav6226]

Great video! What really concerns me though, it's the iron intake on a vegan diet. It is the main reason I keep eating predominantly plant-based, consuming once a month or so a meat portion. I think it is way better than starting those pills.

[@nehas7992]

Aw Nisha! You are super cute. This video and the song choice matched so well :) and that sexy almond butter pour

[@RainbowPlantLife]

Hehe aww thank you so much. I loved the music too. And I got SO lucky with that almond butter pour, it's never been that creamy before haha.

[@amiedee579]

Thank you so much for this! I’m a new vegan! What brand spirulina did you use?

[@amiedee579]

Also what brand food processor are you using? Thank uuuuu! Beginner cook here too! 🤦🏻‍♀️

[@RainbowPlantLife]

Hi Amie! So happy you found it helpful and welcome to the wonderful world of veganism :) I just updated the description to include the brand of spirulina I have and this is an old Cuisinart food processor!

[@MsGranvillegirl]

Great video! My fiance is looking to increase his protein intake so this is perfect.

[@RainbowPlantLife]

Hi there! Thanks so much for watching and glad you found the video helpful :)

[@hghgh4505]

Hello Nisha! I am vegeterian and not using any protein powder.. what do you think about it? Should i start using it? Why do you use it? Have a really nice day💘

[@RainbowPlantLife]

Hi Ester! I don't think protein powder is necessary unless you are struggling to get enough protein in your diet from other goods. I usually only use protein powder after the gym and before I head to work so I can get a good amount of protein without doing any cooking.

[@143summer28]

She is =👸 LOVE the recipes 👏👌💪❤

[@RainbowPlantLife]

aww thank you for the lovely comment! so happy you love the recipes!

[@quikwidit6967]

New watcher here. Great videos ty.

[@debbiepalmer1094]

Yum, that pesto looks so good. x

[@VegGirlSF]

Excellent thanks

[@lekhachill7886]

Too good, i love it !!

[@annaz9168]

Thank you so much for posting the My Fitness Pal breakdown! Question, though: do you usually average around that many calories per day/did you find it hard to eat that much? I feel like I'm eating all the time but rarely, if ever, break 2,000 as a vegan.

[@RainbowPlantLife]

Hey Anna! You are very welcome :) Most days, I eat around 2000-2500 calories, but that's because I am a serial snacker (I work at a food startup and there are snacks in every corner!) and consumer of dessert haha. The only time I have trouble is when I'm eating a salad and if I'm not done chewing after 30 minutes, I give up and can't finish it lol.

[@jancyjana]

Protien aside, what's the total amount of fiber? It looks like real high fiber that will get you keep going to the loo

[@RainbowPlantLife]

hehe keep you going to the loo 😂 it was a little higher than 35 grams!

[@alysonmaxwell1991]

I love your videos but just for my preference, I watch your videos when I'm getting ready in the morning and I listen to them in the car so I need the audio instructions :-)

[@isabellesansait]

Can I replace the pumpkin seeds in the pesto for hemp or chia seeds or maybe even nuts?

[@RainbowPlantLife]

Hi dear! Hemp seeds would work (chia seeds wouldn't, as they're not the right texture). And of course you can use any kind of nuts (I love cashews and walnuts in pesto).

[@isabellesansait]

RainbowPlantLife alright thanks so much!!

[@annapomelo3818]

Your food processor ist beautiful. I love the cube design. Can you tell me the brand aka producer?

[@mistythompson4961]

The pesto looks amazing. Could maybe aquafaba be used in lieu of oil?

[@RainbowPlantLife]

Hi Misty! I'm glad you think so :) That should definitely work, especially since there isn't much oil in this recipe and it's more of a pesto spread than a traditional pesto. Let me know how it goes!

[@mistythompson4961]

RainbowPlantLife oh im SO excited! I need start thinking about planting herbs for spring too.

[@RainbowPlantLife]

oh yay! I planted some herbs a few years ago when I had a garden and they tasted SO MUCH FRESHER than store-bought herbs :)

[@desinarayanan67]

Just a naive question on my part. Is it possible to get 130 grams of protein on a vegan diet without protein powders?

[@Pattythomas5]

May I ask what kind of protein powder you are using? I'm trying to find protein powder without stevia. (I dislike the taste of stevia.)

[@kaeyreed1]

Could almond milk be used in place of soy milk?

[@neshajoshi3658]

Hahaha so cute!

[@RainbowPlantLife]

thank you very much :)

[@vedantsumaria1]

Hi .. what is the total calories in all the recipes? But amazing video.. looks really nice :)

[@RainbowPlantLife]

Hi Vedant! Glad you like the video, thank you! It was just a little over 2,000 calories.

[@hectorabcdefg9076]

Question .; do you use only one sheet of bread or can i use more? My goal is 150 gr of protein. Im following this video really close. I don’t wanna exceed my macros. Also do i eat all 25 balls during the day?

[@RainbowPlantLife]

Hi Hector! The 130g of protein included one wrap but if your calorie and protein needs are higher, you can definitely use another wrap. Each ball has 3 grams of protein, I think a serving size would be 3 balls. I don’t think you’ll be able to eat all 25 in one day!

[@hectorabcdefg9076]

RainbowPlantLife ok thank you

[@KennyGeez]

You look like Gal Gadot!

[@RainbowPlantLife]

aww I've never heard that before but I am flattered :)

[@artifactdojo489]

Sweety we called it tempe not tempeh, i'm indonesian.

[@avalonh-b.3412]

are u body building or something? cuz if ur not, why would you need so much protein? not hating, im just curious lol

[@RainbowPlantLife]

hehe no far from it! I mentioned it in the video but I don't eat this much protein on a given day. I just wanted to show how easy it is to get a lot of protein on a plant-based diet and give options for people who do have higher protein requirements. and while i don't eat all of these meals in a single day, I do rotate some of these meals or meal ideas in my diet, especially if I've worked out that day :)

[@avalonh-b.3412]

oh ok lol :)

[@Debsterism]

Have you had your iron levels checked? Those dark circles under your eyes look like anemia to me. :(

[@RainbowPlantLife]

Hi Deborah, yes I have and they're at a normal level! Ella is right - dark circles are a genetic inheritance for me, and are fairly common in South Asian women.