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Plant-Based Protein Diet – Meal Ideas

Here are meal ideas where at least 30% of the calories come from protein, keeping the total calories between 100-300 per serving:

  1. Tofu and Spinach Scramble (200 calories, 20g protein)

    • Ingredients: 1/2 cup firm tofu (14g protein), 1 cup fresh spinach, 1 tablespoon nutritional yeast, a dash of turmeric, salt, and pepper.
    • Preparation: Crumble the tofu and sauté with spinach, nutritional yeast, and seasoning until warm and slightly crispy. This scramble is a high-protein, low-calorie breakfast or lunch option.

  2. Lentil Salad (250 calories, 22g protein)

    • Ingredients: 3/4 cup cooked lentils (18g protein), 1/2 cup diced cucumbers, 1/4 cup tomatoes, lemon juice, salt, and pepper.
    • Preparation: Toss the cooked lentils with cucumbers and tomatoes, and dress with lemon juice, salt, and pepper. This is a filling, protein-rich salad for lunch or a light dinner.

  3. Tempeh Stir-Fry (270 calories, 30g protein)

    • Ingredients: 1/2 cup tempeh (15g protein), 1/2 cup mixed vegetables (like broccoli and bell peppers), 1 teaspoon olive oil, soy sauce for seasoning.
    • Preparation: Stir-fry the tempeh with vegetables in olive oil, adding soy sauce to taste. Tempeh is a protein powerhouse, making this dish both satisfying and nutrient-dense.

  4. Chickpea Salad Wrap (220 calories, 18g protein)

    • Ingredients: 1/2 cup cooked chickpeas (9g protein), 2 tablespoons tahini, 1 tablespoon lemon juice, 1 tablespoon diced red onion, 3 large romaine lettuce leaves.
    • Preparation: Mash the chickpeas with tahini, lemon juice, and onions, and wrap in lettuce leaves for a protein-packed, low-calorie lunch or snack.

  5. Edamame & Quinoa Bowl (280 calories, 25g protein)

    • Ingredients: 1/2 cup cooked edamame (11g protein), 1/4 cup cooked quinoa (6g protein), 1 tablespoon tahini, lemon juice, salt, and pepper.
    • Preparation: Combine cooked edamame and quinoa, then drizzle with tahini and lemon juice. This protein-rich bowl is perfect for lunch or dinner.

  6. Hempseed Smoothie (180 calories, 18g protein)

    • Ingredients: 1 tablespoon hemp seeds (9g protein), 1/2 cup unsweetened almond milk, 1/2 cup spinach, 1 tablespoon almond butter (4g protein), a handful of frozen berries.
    • Preparation: Blend all ingredients into a smoothie for a refreshing and protein-dense snack or meal.

Here are 30 more high-protein, low-calorie recipes focusing on the Top Third category (foods with the highest protein content), ensuring that at least 30% of the calories come from protein. Each recipe is under 300 calories.

  1. Seitan and Veggie Stir-Fry (250 calories, 30g protein)

    • Ingredients: 1/2 cup seitan (22g protein), 1/2 cup mixed bell peppers, 1 teaspoon olive oil, soy sauce, garlic.
    • Preparation: Stir-fry seitan with vegetables, garlic, and soy sauce.
  2. Spirulina Smoothie (150 calories, 15g protein)
    • Ingredients: 1 teaspoon spirulina powder (4g protein), 1/2 cup almond milk, 1 tablespoon hemp seeds (9g protein), frozen spinach, frozen berries.
    • Preparation: Blend all ingredients for a refreshing smoothie.

  3. Chickpea and Hempseed Salad (200 calories, 18g protein)

    • Ingredients: 1/2 cup cooked chickpeas (9g protein), 1 tablespoon hemp seeds (9g protein), cucumbers, tomatoes, lemon juice.
    • Preparation: Toss all ingredients for a light, protein-packed salad.

  4. Tempeh and Broccoli Stir-Fry (270 calories, 22g protein)

    • Ingredients: 1/2 cup tempeh (15g protein), 1 cup steamed broccoli, soy sauce, garlic.
    • Preparation: Sauté tempeh and broccoli in soy sauce and garlic.

  5. Lentil and Pumpkin Seed Soup (220 calories, 16g protein)

    • Ingredients: 1/2 cup cooked lentils (9g protein), 1 tablespoon pumpkin seeds (7g protein), vegetable broth, onions, garlic.
    • Preparation: Simmer lentils and pumpkin seeds in vegetable broth with onions and garlic.

  6. Chia Seed Pudding with Almond Butter (180 calories, 12g protein)

    • Ingredients: 2 tablespoons chia seeds (5g protein), 1/2 cup almond milk, 1 tablespoon almond butter (7g protein).
    • Preparation: Combine chia seeds with almond milk and refrigerate. Add almond butter before serving.

  7. Tofu and Sunflower Seed Wrap (270 calories, 25g protein)

    • Ingredients: 1/2 cup firm tofu (14g protein), 1 tablespoon sunflower seeds (6g protein), lettuce leaves, soy sauce.
    • Preparation: Wrap tofu and sunflower seeds in lettuce leaves with soy sauce.

  8. Peanut Butter Banana Smoothie (250 calories, 15g protein)

    • Ingredients: 1 tablespoon peanut butter (4g protein), 1/2 banana, 1 tablespoon hemp seeds (9g protein), almond milk.
    • Preparation: Blend all ingredients for a creamy smoothie.

  9. Almond Butter and Chia Seed Toast (190 calories, 10g protein)

    • Ingredients: 1 slice whole grain bread, 1 tablespoon almond butter (4g protein), 1 tablespoon chia seeds (5g protein).
    • Preparation: Spread almond butter on toast and top with chia seeds.

  10. Pumpkin Seed and Quinoa Bowl (270 calories, 22g protein)

    • Ingredients: 1/2 cup cooked quinoa (6g protein), 2 tablespoons pumpkin seeds (12g protein), 1/2 cup steamed spinach.
    • Preparation: Toss quinoa with pumpkin seeds and spinach.

  11. Cashew and Chickpea Curry (280 calories, 18g protein)

    • Ingredients: 1/2 cup cooked chickpeas (9g protein), 1 tablespoon cashews (6g protein), curry powder, coconut milk.
    • Preparation: Simmer chickpeas and cashews in coconut milk with curry powder.

  12. Spelt Flour Pancakes (230 calories, 14g protein)

    • Ingredients: 1/4 cup spelt flour (6g protein), 1/4 cup almond milk, 1 egg white (4g protein), 1 tablespoon chia seeds (4g protein).
    • Preparation: Mix ingredients and cook in a non-stick pan.

  13. Spirulina Energy Bites (150 calories, 10g protein)

    • Ingredients: 1 teaspoon spirulina powder (4g protein), 1 tablespoon almond butter (4g protein), oats, honey.
    • Preparation: Combine ingredients into small bites and refrigerate.
  14. Lentil and Almond Soup (250 calories, 18g protein)
    • Ingredients: 1/2 cup cooked lentils (9g protein), 1 tablespoon almond butter (7g protein), vegetable broth.
    • Preparation: Simmer lentils in broth and stir in almond butter for richness.

  15. Tofu Stir-Fry with Pumpkin Seeds (270 calories, 22g protein)

    • Ingredients: 1/2 cup tofu (14g protein), 1 tablespoon pumpkin seeds (7g protein), vegetables.
    • Preparation: Sauté tofu and vegetables, and top with pumpkin seeds.

  16. Almond and Spinach Salad (180 calories, 12g protein)

    • Ingredients: 1 tablespoon almond butter (7g protein), 1 cup spinach, cucumber slices.
    • Preparation: Toss all ingredients together and drizzle with lemon juice.

  17. Seitan Taco Lettuce Wraps (240 calories, 30g protein)

    • Ingredients: 1/2 cup seitan (22g protein), lettuce leaves, salsa, avocado.
    • Preparation: Fill lettuce leaves with seitan and top with salsa.

  18. Sunflower Seed and Chickpea Dip (220 calories, 15g protein)

    • Ingredients: 1/2 cup chickpeas (9g protein), 1 tablespoon sunflower seeds (6g protein), lemon juice, garlic.
    • Preparation: Blend ingredients into a creamy dip.

  19. Peanut Butter Quinoa Bowl (250 calories, 20g protein)

    • Ingredients: 1/2 cup cooked quinoa (6g protein), 1 tablespoon peanut butter (4g protein), berries.
    • Preparation: Mix peanut butter into cooked quinoa and top with berries.

  20. Tempeh and Pumpkin Seed Salad (230 calories, 25g protein)

    • Ingredients: 1/2 cup tempeh (15g protein), 1 tablespoon pumpkin seeds (7g protein), mixed greens.
    • Preparation: Toss all ingredients together with a light vinaigrette.

  21. Chickpea and Cashew Stir-Fry (250 calories, 18g protein)

    • Ingredients: 1/2 cup cooked chickpeas (9g protein), 1 tablespoon cashews (6g protein), soy sauce, garlic.
    • Preparation: Stir-fry chickpeas and cashews with soy sauce and garlic.

  22. Spirulina and Hemp Seed Bowl (220 calories, 18g protein)

    • Ingredients: 1 teaspoon spirulina powder (4g protein), 1 tablespoon hemp seeds (9g protein), 1/2 cup almond milk, berries.
    • Preparation: Mix all ingredients together for a nutritious bowl.

  23. Tofu and Cashew Stir-Fry (270 calories, 25g protein)

    • Ingredients: 1/2 cup tofu (14g protein), 1 tablespoon cashews (6g protein), mixed vegetables.
    • Preparation: Stir-fry tofu and vegetables with cashews.

  24. Pumpkin Seed Pesto (200 calories, 15g protein)

    • Ingredients: 1/4 cup pumpkin seeds (14g protein), basil, garlic, olive oil.
    • Preparation: Blend ingredients into a pesto sauce and serve over veggies.

  25. Tempeh and Spinach Wrap (270 calories, 22g protein)

    • Ingredients: 1/2 cup tempeh (15g protein), 1 cup spinach, soy sauce, garlic.
    • Preparation: Sauté tempeh and spinach, then wrap in lettuce leaves.

  26. Chickpea and Almond Bowl (250 calories, 18g protein)

    • Ingredients: 1/2 cup chickpeas (9g protein), 1 tablespoon almond butter (7g protein), quinoa.
    • Preparation: Combine cooked quinoa with chickpeas and almond butter.

  27. Spelt Flour Waffles (230 calories, 15g protein)

    • Ingredients: 1/4 cup spelt flour (6g protein), 1/4 cup almond milk, 1 egg white (4g protein), 1 tablespoon chia seeds (4g protein).
    • Preparation: Mix ingredients and cook in a waffle iron.

  28. Lentil and Tofu Soup (260 calories, 25g protein)

    • Ingredients: 1/2 cup cooked lentils (9g protein), 1/4 cup cubed tofu (8g protein), vegetable broth, spices.
    • Preparation: Simmer lentils and tofu in vegetable broth with spices.
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