Скачать или смотреть What I Eat In A Day High Protein Vegan | Realistic Recipes & Snacks

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Taking you through everything I eat in a day high protein vegan! I am in a small deficit and aiming for 110g of plant-based protein every day. Below are all the recipes in the video! If you like these recipes make sure to head to my website for a ton more recipes on my blog https://evannryan.com/

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Breakfast, Protein Yogurt:
3/4 cup plain coconut yogurt
42g vanilla protein
1-2 tbsp soy milk
1/2 banana
pinch of sea salt

35g protein

Post Workout Snack:
1 slice of toast (mine was GF)
2.5 tbsp peanut butter powder + 1.5 tbsp water
1 tbsp strawberry chia jam
1/4 tsp ceylon cinnamon

10g protein (more if you're toast isn't gluten free!)

Lunch, Roasted Veg Salad - 4 servings):
2 small yams (3 cups chopped)
1 tbsp chili oil or substitute chili flakes
2 zucchini (2 cups, chopped)
1 tbsp olive oil
1 cup sauerkraut
⅓ cup roasted almonds
8 cups lettuce mix
680g fava tofu (original recipes calls for 500g regular tofu)

Dressing:
1/2 cup plain vegan greek yogurt
1 heaping tbsp grainy dijon mustard
2 tbsp red wine vinegar
1/2 tsp black pepper
1/4 tsp salt

Recipe:
Preheat the oven to 350F and line a baking tray with parchment paper.
Slice yams into chunks and toss in chili oil, or regular oil + chili flakes, and salt.
Spread seasoned yams evenly across baking tray and bake for 20-25 minutes.
Slice zucchini into rounds and toss in olive oil, salt, and pepper.
Add zucchini rounds to another baking tray or add to the yam baking tray (half way through cooking) and bake for 12-14 minutes.
Toss cubed tofu & 1 tsp chili oil and spread across a baking tray, bake for 15-18 minutes or until browned.

Dressing: To a small bowl add yogurt, dijon, red wine vinegar, salt, and pepper, whisking to combine.

Plate: Divide the ingredients into 4 bowls or containers. For meal prep add the dressing to the bottom of the container before topping with all the ingredients.

40g protein each (more than original recipe because of the increase in fava tofu)

Dinner, Black Pepper Protein:
200g Say Grace Soy Concentrate Nuggets (original recipe calls for 800g seitan, but I made it gluten free)
2 inch fresh ginger
2 cloves garlic
1/3 cup soy sauce
1 tbsp maple syrup
1 tbsp olive oil
1 tbsp black pepper
1 cup chopped green bell pepper
1/2 chopped green onions

4 cups cooked white rice

Recipe:
Prepare rice according to package directions.
Preheat the oven to 350 F and line a baking tray with parchment paper.
Add soy concentrate nuggets to a bowl and cover in boiling water for 10 minutes. Drain water completely.
Spread soy protein across the baking tray and toss with a 1/2 tsp salt, then bake for 20-25 minutes or until lightly browned, set aside.
To a small mixing bowl add: soy sauce, chopped ginger, black pepper and maple syrup, whisking to combine, set aside.
Warm a pan to medium heat and add the oil, coating the pan.
Add chopped garlic, bell peppers, and green onions.
Saute vegetables for 2-3 minutes.
Add baked soy protein to the pan and mix into the vegetables.
Pour the prepared sauce into the pan and toss everything around to combine.
Cook another 2-3 minutes.
Divide everything between 4 bowls or containers.

35g protein (original recipe protein varies slightly depending on if you use seitan or tofu)

Total for the day was 125g of plant-based protein! Which means I exceeded my goal of 110g by simply adding additional servings of protein to each of my meals.

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