21 Delicious, High-Protein Plant-Based Meals for Your Jan Health Kick
There was a moment there, roughly five years ago, when the hype over plant-based eating had reached transcendent levels. Fast-food chains were slinging Impossible and Beyond patties. Celebs and athletes were hawking boxes and bags of plant-based foodstuffs. Kim Kardashian was briefly involved.
Then, as all wellness trends eventually do, everything plant-based kind of evened out. The best plant-based products stuck around, and the rest, well, didn't. And now that the fever around the gimmicks is over, actual food from plants – as in fruits, vegetables, beans, legumes, grains, and more – can return to the spotlight.
It's in that spirit that we bring to you three weeks of delicious, high-protein, plant-based meals. Each of the recipes we packed into this handy downloadable PDF are built primarily with actual plants. A few do contain plant-based "meat" products, but you know the good brands by now. Every meal contains 30 grams of muscle-building, stomach-filling protein and, naturally, a strong serving of fibre. And every recipe works because they were built by Jennifer Nickle, a private chef for athletes and a long-time recipe developer.
What kind of recipes? Here are three, for a sample:
Breakfast
Coconut & Chia Rice Pudding
In a mason jar, whisk 50 g chia seeds, 2 heaping tbsps vanilla rice protein powder, 28 ml coconut milk, 85 ml vanilla rice milk, 1 tsp vanilla extract, and ½ tsp chai spice blend. Cover and refrigerate overnight. Top with 100g puffed rice, 2 tbsp coconut flakes, plus a little maple syrup, and some sliced mango.
Lunch
Southwest Buddha Bowl
Preheat the oven to 205°C. On a large baking sheet, toss 200 g cubed sweet potato; 55 g tempeh, cubed; ½ medium red onion, cut into half-inch dice; 1 tbsp chilli powder, and 1 tbsp avocado oil. Bake until the sweet potato browns around the edges, for 10 to 15 minutes. Carefully remove the baking sheet and mix the contents with 100 g corn kernels and 60 ml salsa. Transfer to a serving bowl and add a handful of baby spinach and ¼ avocado, sliced. Garnish with coriander.
Dinner
“Beef” and Broccoli Stir Fry
In a large pan or wok over medium, heat 1 tbsp olive oil. Add 166 g cubed tempeh and cook until golden brown on all sides, for 5 to 7 minutes. Add 2 minced garlic cloves and 90 g broccoli florets. Stir-fry until the broccoli starts to char, 3 to 4 minutes. Add 50 g edamame; cook 2 minutes. Add 1 tbsp soy sauce, 1 tbsp hoisin sauce, and 1 tsp sesame oil, stirring to coat evenly, and cook till heated through, 2 minutes more. Serve with brown rice, topped with sesame seeds and coriander.
From Men's Health US
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