🥦 Nutrition
Written by Bill Wynne • Updated Jan 29, 2022
4 High-protein Vegan Lunch Ideas You Have to Try (+ Recipes)
A high-protein diet will really help make your hard work in the gym pay off as well as boost your overall health. Protein not only repairs and builds muscle, but helps keep you feeling full for longer so you can limit the afternoon sugar cravings.
Before you despair at the thought of having to bulk-buy chickpeas & broccoli, here are 4 high-protein vegan lunch recipes we're sure will be your new favourites 👇🏼
Step 1: How to build a healthy lunch 🥙
All the elements of your nutrition play different roles in your overall health, well-being & results in the gym. A healthy, balanced diet should be built up of these 4 elements: Protein, fruit & fiber, carbs & fats.
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🧆 Protein will help build muscle;
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🥦 fruit & fiber will keep you feeling full and give you vitamins & minerals;
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🥯 carbs will give you energy for your workouts; and
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🥑 fats will keep your brain and hormones healthy.
How to build your lunch:
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Aim for 400-600 calories - this will help you feel comfortably full and not overstuffed
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Get in 15-30g of protein 🧆 - this is the best amount for your body per meal to build muscle & keep you going until the next meal
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Add 3 handfuls of veggies 🥦 - they will not only add colour and volume to your meal, but also healthy vitamins and minerals
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Add 1 handful of carbs 🥯 - these will keep up energy, stabilise blood sugar & hold off those afternoon cravings. Could be a slice of wholemeal bread or a banana.
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... Or in place of carbs add a 1/2 handful of fats 🥑 - this could be half of an avocado or 12g nuts.
Green Lentil Greek Salad
Calories: 490 Protein: 19g Serves: 1 person
You'll need 👇🏼
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1 can (400g) of green lentils in water
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100g baby plum tomatoes, halved (they’re sweet & juicy)
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100g cucumber, diced
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15g pitted green olives, halved
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1 tbsp fresh lemon juice
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1 tbsp balsamic vinegar
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1 tsp dried oregano
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1 tsp dried basil
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A small handful fresh parsley
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15 ml olive oil
How to prepare:
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Drain and rinse your lentils
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Mix lentils, tomatoes, cucumber, olives in a salad bowl
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In a jug, mix together the olive oil, balsamic vinegar & lemon juice till they blend to make our dressing
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Sprinkle in the basil & oregano to the jug, mix again
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Coat the salad ingredients with the dressing, toss
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The longer you leave it to marinade, the better it’ll taste!
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Top your zesty high protein salad with the parsley
Tofu Super Skewers
Calories: 498 Protein: 29g Serves: 1 person
You'll need 👇🏼
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200g extra firm tofu
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1 red or yellow bell pepper, sliced
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1/2 of an aubergine, roughly chopped
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1 small courgette, roughly chopped
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1 tbsp olive oil
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1 tbsp baharat spice
How to prepare:
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Drain & press the tofu to avoid it being crumbly.
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Preheat the oven to 200C
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Cut the tofu into thumb-thick slices
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Marinade the tofu with the oil & baharat spice
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Place the tofu, aubergine & bell pepper on a baking tray
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15 minutes into cooking, add the courgette
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Cook for another 15, then check if crisping
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Remove roasted tofu & veg, leave to cool
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Assemble on skewers!
Tasty Red Lentil Pasta
Calories: 469 Protein: 32g Serves: 1 person
You'll need 👇🏼
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80g (uncooked) red lentil pasta
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1/3 can (80g) butter beans in water
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1 yellow bell pepper, chopped
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50g kale
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1/2 can (200g) chopped tomatoes
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2 tbsp tomato passata
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2 small garlic cloves
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1 tsp dried oregano
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1 tsp dried basil
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Small handful of fresh parsley
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Lemon juice, salt & pepper
How to prepare:
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In a saucepan boil some water and cook your pasta according to packet instructions
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Meanwhile, mince your garlic cloves
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Wash, dry and de-stalk the kale
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In a heated oil pan, add the garlic
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When garlic turns fragrant, add the kale
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Once the kale wilts (about 10 mins), add the basil, oregano, butter beans, passata & tinned tomatoes
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Once heated through, tip the cooked pasta in and stir through
Protein-packed Lettuce Wraps
Calories: 481 Protein: 18g Serves: 1 person
You'll need 👇🏼
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4 big lettuce- or cabbage leaves (1 per wrap)
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100g Vegan 'chicken' pieces
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40g (uncooked) brown rice or bulgur wheat
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2/3 bell pepper
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1/3 cucumber
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1 tsp lime juice
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1/2 avocado
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1/2 onion
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2-4 tbsp tomato passata
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1 tsp ground coriander
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1 tsp ground cumin
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1 tbsp soy sauce
Optional: if you want an extra kick, drizzle your favourite hot sauce on the plant-based pieces
How to prepare:
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Boil some water in a saucepan and let your brown rice (or grain of choice) according to packet instructions
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Meanwhile heat up your 'chicken' pieces in a pan with onion, soy sauce, salt & pepper
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In a separate bowl mash up your avocado. Add lime juice, ground coriander & ground cumin
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Finely chop your bell pepper & cucumber
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Drain and rinse your cooked grains
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Take the 'chicken' pieces off the heat and mix with tomato passata
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Assemble your wraps with the guac, 'chicken' pieces and finely chopped bell pepper and cucumber.
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Optional: drizzle with hot sauce
Looking for more inspiration?
It’s easy for lunchtime to be nothing more than the same corner shop sandwiches. But when we’re striving to achieve our fitness goals, it’s important not to neglect lunch.
As one of our 3 key meals each day, it’s crucial to get in your 15-30g of protein - and most importantly, enjoy what you’re eating.
If you’re looking for even more high protein inspiration, join our FREE Trainn Guide. It’s packed full of 20 weeks of workouts & healthy habits, as well as even more easy and nutrition-packed meals.
Ready to make the most of your lunches AND your workouts? Sign up below to take the guesswork out of your fitness
Bill Wynne
Creative content writer
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