Trade in the jam for fresh strawberry slices add a sprinkle of chia to two tablespoons of nut butter and spread it between the bread. These raspberry banana oat hemp muffins contain 6 1 grams of protein per muffin.
Pinch of cinnamon helps balance blood sugar levels 3 ice cubes.
How to get 70 grams of protein a day vegetarian. A salad of 2 cups spinach 1 2 cup chickpeas and 1 4 cup feta 5 grams plus 1 ounce roasted almonds. While they are lower in protein than something like a chicken breast they also deliver fiber. In contrast the same amount of cheddar cheese contains 7 grams of protein along with 20.
2 tbsp jelly cup canned pears 1 5 cups green tea. Beans are a great plant based and vegan protein source. Total protein breakfast.
Fiber helps you stay satisfied keeps your digestive system healthy and can help you lose weight. 86 grams of protein. This chocolate black bean brownie smoothie from hey nutrition lady gets your day going with 19 grams of plant based protein.
It s also important to include some legumes seeds and nuts at each meal. Using chickpea pasta instead of wheat means that this lemony shaved asparagus linguini contains a whopping 34 grams of protein per serving. 1 cup spaghetti with 1 2 cup tomato sauce and 2 tablespoons shaved parmesan.
However if you need this much protein you can get it from a mix of plant protein eggs and dairy. For example a 28 gram 1 oz serving of tortilla chips has 137 calories but only 2 grams of protein. See smoothie recipe link below 1 heaping tablespoon chia seeds.
A typical pb j on white bread will give you about 9 5 grams of protein and a measly 2 grams of fiber. High protein vegan meal plan. Simply swapping white bread for ezekiel provides 7 grams of protein and 6 grams of fiber.
Add a tablespoon of peanut butter to amp the protein up to 18 grams. Blend cup fat free greek yogurt cup soy or skim milk and cup fruit to get about 14 grams. Three cheers for that.
30 grams this smoothie takes a massive chunk out of that 70g protein requirement. 2 oz grilled salmon 1 cup cooked couscous. 1 cup strawberries cup maple syrup 1 cup almond milk 1 cup black tea lunch lunch.
1 cup rolled oatmeal with 2 tablespoons of peanut butter swirled in and 1 small banana. A few simple tweaks however can seriously elevate the nutritional quality of your lunch. 2 pieces french toast.
Cup grilled zucchini tsp salt 1 plum 1 cup raspberries 2 cups water. For example adding 3 tbsp of shelled hemp seeds to your morning oatmeal adds 10 grams of protein to your breakfast 1 tbsp of natural almond butter gives you 5 grams of protein a handful of raw almonds serves 6 grams of protein.