These 10 protein-rich meals are high in plant protein to keep you feeling full and satisfied and can be helpful for those wishing to increase their daily protein intake.
In terms of meeting your protein requirements on a plant-based diet, if you’re eating a sufficient intake of legumes, whole grains, nuts and seeds, you’re likely consuming enough protein. The DRI (Dietary Reference Intake) is 0.8 grams per kilogram of body weight. For someone weighing 60 kg (132 lb), that’s 48 grams per day. We recommend aiming for a slightly higher intake to ensure you always cover your protein requirements.
For strength athletes, protein requirements range from 1.6 to 2.2 g per kilogram of body weight per day. 1.8 grams is a great goal if you’re eating fully plant-based to account for the lower bioavailability of plant protein. For building muscle, consuming a surplus of 300-500 calories per day may also be appropriate.
1. Supergreen High-Protein Pasta
2. Dosa (Red Lentil Wraps)
3. Creamy Bell Pepper Pasta
4. Caesar Salad Wrap
5. Creamy Pistachio Pesto Pasta Salad
6. Matcha Overnight Oats
7. Lentil Ragu Pasta
8. High-Protein Breakfast Burrito
9. Pasta Salad Meal Prep with Creamy Beetroot Dressing
10. Protein Pancakes with Blueberry Syrup
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