Рет қаралды 38,894
I hope you love these easy high protein vegan meals!
---------------------------------------------------------------------------------------------------------
ORDER MY NEW COOKBOOK: The Vegan Instant Pot Cookbook: Wholesome, Indulgent Plant-Based Recipes!
ORDER ON AMAZON: amzn.to/2EeFYx0!
MORE COOKBOOK INFO: www.rainbowpla...
I'M EXCITED TO MEET SOME OF YOU! I'm doing a few cookbook tour events this summer and I hope you'll join me! I'll update this space as more info becomes available and more dates are added.
www.rainbowpla...
For orders outside of North America: search on the Amazon page in your home country OR visit the Book Depository (which has free delivery worldwide)
bit.ly/my-cookb...
90+ delicious vegan recipes made in the Instant Pot
*With tons of gluten-free, soy-free, nut-free, and refined-sugar-free options
---------------------------------------------------------------------------------------------------------
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.
----------------------------------------------------------------------------------------------------------
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.
----------------------------------------------------------------------------------------------------------
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.
----------------------------------------------------------------------------------------------------------
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.
----------------------------------------------------------------------------------------------------------
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.
----------------------------------------------------------------------------------------------------------
SUBSCRIBE for new videos every week! bit.ly/rainbowp...
Learn more about veganism, healthy eating, food photography, social media, and happiness.