We all know that following a high protein diet is key to smashing almost any fitness goal, especially building lean muscle. However, the thought of having to eat 100g protein each day can seem a bit daunting for some.
“How do I get enough protein?” “How do I keep meals balanced?” “How do I keep meals interesting?” You’re bound to have lots of questions at first, but that’s okay.
It’s why I’m sharing with you what 100g of plant-based protein looks like in a typical day. Straightforward meals, snacks to keep you going, and best of all, so much more than just boiled lentils and broccoli 😉
Breakfast: Protein Oats 🥣
486 calories • 32g protein
It’s hot, it’s hearty, and it’s 32g protein to kickstart the day. Versatile rolled oats combine with our plant-based soy protein powder (I’m using MyVegan) to get us off to a strong start. Setting up the day right means enough fuel to carry out workouts and the day-to-day grind 💪🏼
What you'll need
30g soy protein powder (MyVegan)
40g rolled oats
400ml soya milk
1 tbsp maple syrup
Handful of berries
How to make
Mix your oats and milk, heat on the stove or in the microwave until thickened. Don’t make it too thick, as we’re going to add protein powder too.
Once cooled slightly, stir through the protein powder and maple syrup.
Sprinkle over a handful of berries if using.
💡 Tip: Want to ditch the syrup? Look for flavoured protein powders to enhance the taste of your porridge.
Lunch: Falafel Pita 🥙
605 calories • 24g protein
Who doesn’t love hummus? For these falafel wraps, make sure you use wholemeal pita to bolster your fiber intake. It’s definitely worth making a little side salad to go with, I love crunchy lettuce and sweet baby plum tomatoes 🍅
What you'll need
2 wholemeal pitta breads
4 falafels
50g hummus
Serve with: shredded lettuce & baby plum tomatoes
How to make
Cook your falafel according to packet instructions.
Toast the pitta breads however well done you like them, leave to cool.
Make slits in the pitta bread.
Use the back of a spoon to spread the hummus into the pockets.
Chop the falafel into bite-sized chunks once cool - then place in the pitta.
Prep your side salad if having.
Snack: Apple & peanut butter 🍎
250 calories • 10g protein
This is such an easy snack, and ticks off another portion of fruit & veg. Go for crunchy peanut butter for a bit of texture. Peanuts are also packed with ‘good fats’, unsaturated ones which help your body to function properly.
What you'll need
An apple
2 tbsp peanut butter
Dinner: 'Meaty' Tofu Steaks 🔥
354 calories • 36g protein
If you’re convinced you need to tuck into a lump of steak to get your protein quota - this plant-based version is here to prove you wrong! At a whopping 36g protein, these tofu steaks are also an example of a ‘complete protein.’ That means they’re packed with all 9 essential amino acids which your body can’t make on its own 🏆
I love serving these with tenderstem broccoli and baby carrots - a classic combination!
What you'll need
300g firm tofu
1 tbsp garlic
1 tbsp soy sauce
1 tbsp sesame oil
1 tbsp tomato paste
1 tbsp liquid smoke (optional)
How to make
Press your tofu for a good half hour.
In a jug or bowl, mix together all the other ingredients - this is going to be our marinade.
Preheat the oven to 200C.
Slice the pressed tofu into 3-4 ‘steaks’, lay on a baking tray.
Pour over most - but not all - of the marinade. If you have a brush, use this to evenly coat the tofu.
Roast the tofu for 25 minutes.
Once cooked, use the rest of the marinade as a sauce for the cooked tofu steaks.
Plate up with your chosen veggies.
💡 Tip: Liquid smoke is now much easier to find in supermarkets. If you want to really elevate your high protein plant-based dishes, give it a go, you won’t be disappointed!
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