1 full day of eating protein-focused yummy recipes included!

 

Breakfast: Protein Porridge

Ingredients:

• Rolled oats (40g)
• Oat Milk (135g)
• Frozen berries (90g)
• Almonds (handful/6g)
• Chia seeds (handful/6.6g)
• Vegan Protein powder (30g/1 scoop)

Method:

1. Put the rolled oats into a pan and pour in the milk adding a pinch of salt, bringing to the boil and stirring regularly.
2. Simmer to 4-5 minuets, ensuring it doesn’t stick to the pan. Once you’ve reached the consistency of your choice, pour into a bowl.
3. Meanwhile, defrost the frozen berries, or place in a microwave for a minuet.
4. Allow to cool down, then stir in the vegan protein powder. You may need to add in some water to keep the creamy consistency.
5. Then top with the berries, almonds and chia seeds.

Nutrient content:

Total protein: 27.8g

Total Carbs: 46g

Total fats: 9.7g

Total Calories: 383kcal

 

Lunch: Tofu nuggets with new potatoes and broccoli 

Ingredients:

• vegetable oil (tablespoon)
• Tofu (116g)
• Soy Sauce (18g/2 tbsp)
• Nutritional yeast flakes (22g/3-4 tbsp)
• Vegetable cous cous (50g)
• Broccoli (60g)
• Salad leaves for serving (handful)
• Vegan garlic sauce (optional)

Method: 

1. Preheat oven to 200 degrees and prepare a baking sheet by spraying vegetable oil (for the crispiest nuggets).
2. Start preparing your tofu, draining the water and placing it on the kitchen roll to soak up excess moisture. (Presse for about 15-20 minuets). Once pressed and drained cube the block into bite-size pieces.
3. Place Tofu cubes in a large glass bowl, then drizzle 1 tbsp of soy sauce over them. Now that tofu has been pressed it will absorb the soy flavour and taste less bland. Use a large spatula to gently toss the Tofu so that the cubes don’t break.
4. Next is time to make the Tofu crispy! Use at least 2 tbsps of nutritional yeast. The golden flakes help to absorb any extra liquid and give a nice crispy crust, adding depth and flavour to the recipe.
5. Spread the Tofu on the baking tray, leaving enough space between each cube. Bake for 20 minutes then carefully flip the cubes and bake for an extra 20 minutes, depending on how crispy you like it!
6. Meanwhile, cut the broccoli and put it in a pan of boiling water, cook for 10 minutes or until desired tenderness.
7. Add contents of cous cous into a bowl, and add 100ml of boiling water, cover and wait for the cous cous to absorb the water.
8. Drain the broccoli, add the cous cous and plate up with the Tofu nuggets when ready.
9. Vegan garlic sauce was added as a condiment for extra flavour!

 Nutrient content: 

             

Ingredients: 

• Olive Oil
• 1 red pepper
• 2 garlic cloves
• 1 onion
• cumin seeds (tsp)
• sweet potato (50g)
• 1 tin of chickpeas
• 1 tin of coconut milk
• fresh coriander (handful)
• 1 tin of chopped tomatoes
• 1 nug of fresh ginger
• 2 handfuls of spinach
• Wholegrain brown rice (80g)

Method:

1. Preheat the oven to 180 degrees and prepare a baking tray with olive oil.
2. Chop the potatoes into 2cm chunks and place on the baking tray, season well. Place in the oven and cook for 20 minutes.
3. Heat 2 tablespoons of oil in a large saucepan over medium heat.
4. Cook the cumin seeds for 2-3 minutes, making sure not to burn.
5. Peel, finely slice and add the onion, cook for a further 2-3 minutes, until translucent.
6. Finely chop the garlic, ginger and coriander and add in with the onions.
7. Cook until combined.
8. Chop the pepper into slices and add to the softened onions, cook until softened.
9. Drain and tip in the chickpeas, and cook for 5 minutes.
10. Add in the chopped tomatoes.
11. At this point, the sweet potato should be cooked, and add to the mix and bring to the boil.
12. Reduce the heat to a simmer, then cover and cook for 10 to minutes.
13. Place rice into a pan with boiling water and a pinch of salt, and cook for 20 minutes on medium heat.
14. Remove the lid, then cook for a further 15 to 20 minutes, stirring occasionally, or until the sauce thickened.
15. Stir in the coconut milk and cook for a couple more minutes, then stir in the spinach and cook until wilted.
16. Drain the rice and rinse with boiling water.
17. Scatter over the coriander leaves, then serve with rice, if you like.

 

Nutrient content:

Total protein: 19.7g

Total carbohydrates: 77g

Total fats: 25.1g

Total caloires: 607kcal

 

Pudding: Chia seed pudding – needs to be made the day before 

Ingredients: 

• Chia seeds (20g)
• Oat Milk (100g)
• Pomegranate seeds (60g)

Method: 

1. Combine chia seeds and milk in a bowl, cover and chill overnight.
2. When ready top with pomegranate seeds!
3. Can add honey or maple syrup for extra flavour!

 

Nutrient content: 

Total protein: 5.4g

Total carbohydrates: 15.1g

Total fats: 7.2g

Total calories: 147kcal

 

Pre-sleep Protein shake

Ingredients: 

• Water (200g)
• Vegan Protein powder (1 scoop/30g)

Method: 

1. Add water and powder into a shaker and mix well.

Nutrient content: 

Total Protein: 20.1g

Total carbohydrates: 1.6g

Total fats: 2.3g

Total calories: 107kcal

Other recipe photos for inspiration, follow for future vegan recipes for inspiration!