If you are wondering how to hit your protein on a plant-based diet, I’ve got you sorted in this video. I’m showing you my top 5 sources of plant-based protein.
PLANT-BASED PROTEIN #1: TEMPEH
Tempeh can be quite intimidating but it’s actually one of the easiest sources of protein to prepare and it’s so versatile. It’s also quite high in protein compared to other plant-based sources like beans. In my opinion, the thinner you slice it, the better it tastes. I also think you should marinate it (I use a splash of tamari and a shake of garlic powder). I prefer mine crispy so I fry it in a little bit of butter and olive oil (I’d rather fry it in a lot of butter – but gotta watch calories and saturated fat). You’ll need a good non-stick pan.
Think of tempeh as a meat substitute and use it in Buddha bowls, pasta or stir fries. I’ve heard tempeh bacon is delicious. We can’t get it here in New Zealand but if you can find it give it a try. I’ve also heard it’s pretty easy to make your own tempeh bacon if you are keen.
PLANT-BASED PROTEIN #2: TOFU
Tofu is the second source of plant-based protein in this video. When picking tofu I recommend going with firm tofu. It keeps its shape best and the firmer tofu has more protein. If you try tofu and you don’t like it, try a few brands before you give up on it. Taste and texture will vary across brands so you may just need to keep trying tofu until you find one you like.
When I lived in Asia I learned to prepare tofu by slicing it thinly and simply frying it in a good non-stick pan (it can stick pretty easily so get it crispy before you try to flip it). I also absolutely love it baked (if you have my Meal Plan you’ve got a great recipe for baked tofu).
Just like tempeh, you can use tofu in Buddha bowls and stir fries. My favourite way of eating tofu is in a big Buddha bowl with rice as a base and then topped with edamame beans, tons of roasted veggies, avocado, toasted sesame seeds and of course crispy, baked tofu. I don’t get fancy with sauces – that’s what the avocado is for and I use a bit of tamari on my rice. I also love frying tofu and adding it to my Miso Soba Noodle Soup.
PLANT-BASED PROTEIN #3: BEANS
Beans are also a good source of plant-based protein although they don’t have as much protein as tempeh and tofu. I used to go through the process of soaking beans overnight and pressure cooking them but lately I’ve discovered that canned beans are better than I thought. They certainly cut down prep time. When it comes to chickpeas I still prefer cooking my own but I don’t mind other beans, like black beans, from the can.
Use beans with rice dishes, pasta and quesadillas. You can find my Vegan Quesadilla recipe here.
PLANT-BASED PROTEIN #4: FALAFEL
Falafel is made from beans (usually chickpeas and/or fava beans) and it’s such a staple in my house because it’s so quick to prepare.
If you can find a good mix, all you need to do is make patties and fry them. Again, I make Buddha bowls with it. I find I need something creamy to balance the meal so I usually use avocado in my Buddha bowls (along with tons of other veggies) but if you want to get fancy there are all sorts of recipes for falafel with sauces on Pinterest.
This would be a great option for lunches at work. Imagine re-heating a bit of falafel and rice for lunch. Quick and delicious! You could also cook a few extra falafel and have them in a pita or wrap for lunch the next day.
PLANT-BASED PROTEIN #5: PROTEIN POWDER
Often, even if you are eating some of these other sources of plant-based protein, you’ll fall short of protein requirements on a plant-based diet. That’s where you can use protein powder to hit your goals.
For example, I train mid-morning and I love having soup for lunch but there’s not enough protein in my soup. So I usually follow that up with a small protein pudding for dessert. It hits the sweet spot as a treat but it also gives me the protein I need after working out.
Remember there are so many creative ways to use protein powder besides smoothies. You can make things like protein oatmeal, protein pancakes and protein balls to name a few. It’s such a versatile source of protein and I recommend having a couple different flavours in your kitchen. You can watch me make my very popular Protein Oatmeal recipe in this video.
If you want a balanced approach to eating that incorporates plant-based meals, check out my Meal Plan.
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