Simple Tasty Ways to Get More Plant Protein

30 in 30 is a book of 100 simple plant-based recipes, all ready in 30 minutes and high in protein. It’s important to eat quality protein if you’re vegan, to save living on poor-quality veggie burgers or coconut oil vegan cheeses.

Read up on food safety for people and pets. Bin allium scraps (onion, leeks, garlic, shallots, chives) and tomato/citrus/rhubarb scraps (acids may harm compost creatures).

Fully remove tinned lids (or pop ring-pulls back over holes) before recycling, to avoid wildlife getting trapped.

This book includes lots of high-fibre dishes that all have at least 30 grams of protein, proving that healthy doesn’t have to be boring. From pre-workout breakfasts to soups and sandwiches, and from power bowls to salad jars (that you can prep  ahead).

You’ll also find one-pot weekday suppers and snacks, to keep you fuelled through the day.

Recipes include:

• Cacio e Pepe Chickpeas
• Broccoli Bean Bowl
• Tempeh Sweet Potatoes
• Ratatouille Filo Pie
• Shroomy Umami Beans

Sophie Macfie is a plant-based chef and fitness expert, who takes a sustainable approach to healthy living, by not including calorie or other macronutrient counts.

Two Brands of Tempeh (tofu’s groovy cousin!)

Tempeh is an Indonesian food made by fermenting organic soybeans (this brand does not use soybeans from rainforests). It’s then blended with water and a live culture, to produce a food that has more protein than tofu, and more fibre than brown bread.

You can freeze tempeh for up to 3 months, then chop it up to use in favourite recipes, without meat. Like tofu, it’s not flavoured, but most brands offer pre-marinated flavoured chunks that you can just throw in recipes.

Tempeh has a naturally nutty flavour, and lends well to punchy flavours like spices, chillies and garlic. The fermentation process means tempeh is often tolerated well by people with sensitive tummies. It’s also low in saturated fat (with no cholesterol) but also rich in omega 3 fatty acids.

Tiba Tempeh is a popular food brand sold in most groceries and supermarkets, of an Indonesian staple food that looks and tastes like meat (but isn’t) and ideal to ramp up your curries and stir-fries. The brand was created after tasting it while on holiday, and now sells nationwide.

To cook, just slice or dice the tempeh and pan-fry in a little oil to fry for around 5 minutes, until golden brown. You can alternatively coat it with a little oil, and bake in the oven for around 15 minutes.

Plant-Based Mince is ideal for your spaghetti bolognese, lasagne or chilli non carne!

Tiba Tempeh also offers pre-flavoured pieces like Chilli or Curry (ideal for stir-fries, tacos, wraps and salads).

Smoky BBQ Burgers can be cooked on the grill or BBQ, serve in a bun with salad & sauce)

Better Nature Organic Tempeh

Better Nature is a another popular brand, created by four friends. One is an Indonesian who even did a thesis on the benefits of tempeh, and the other three then got on board to offer their skills.

This company is planet-positive. This means that it has a very low carbon footprint (no ingredients are air-freighted), and is also ‘plastic-neutral’ meaning any plastic used (which can be recycled) is also offset. Plus it also uses profits to donate to a charity that uses tempeh to tackle malnutrition in Indonesia.

The plain tempeh is accompanied by marinated tempeh packs, great for stir-fries, salads & wraps. Choose from:

• BBQ
• Smoky
• Mediterranean

Try Organic Tofoo (made in yorkshire!)

Tofu has been eaten for thousands of years in the Far East. It’s made from from bean curd, and made in the same way as cheese (with ‘curds and whey’).

Japanese people have been eating tofu for thousands of years, and they are a lot healthier than us. Viva! has a good article by a nutritionist on the hormone debate and soya.

A quick primer:

• Firm tofu is chopped up and used ‘instead of chicken chunks’ in curries and savoury dishes.
• Silken tofu is a bit like custard, and usually used in puddings like mousses.

Firm tofu is chopped up to replace chicken in curries. Silken tofu (which looks like custard) is used for puddings. It has no taste, it just absorbs the flavours of whatever you marinate it with.

Saying you don’t like tofu, is like saying you don’t like cake flour (chef Sarah Kramer)

Oumph! is another good soy brand in stores. It’s Swedish and sources soy from Europe, rather than from South America.

Yorkshire-Made Seitan (wheat-meat)

Seitan is a ‘wheat meat’ that is very similar to meat in taste and texture. Choose from several flavours, including vegan pepperoni. Obviously it’s not for gluten-free diets.

High-Protein Vegan Shake Recipes

This chocolate cherry protein shake (Minimalist Baker) is made with fresh cherries, plant milk and chocolate vegan protein powder. Buy fresh cherries (they don’t last long) and avoid brown stems (they should be green).

Wash them under cold water before use, then eat and cook, or drain (remove the stems) and freeze in a single layer until ready to use.

If you eat a lot of cherries, it’s worth buying a cherry stoner (which you can also use to stone olives). Keep both away from children and pets, due to choking hazards (stone fruits also contain natural cyanide).

If you make a lot of mylkshakes, it’s worth investing in a quality blender with a glass jug, so the motor won’t burn out. It doesn’t have to be a silly price, just spend a bit more on quality.

It’s also UK law that whoever you buy from, must recycle the old appliance if you take it with you.

This vegan Snickers protein shake (Notably Vegan) may be a good recipe to make a few types, to put it to memory. Then you get all the benefits of enjoying the flavours of one of the world’s favourite chocolate bars. But without the animal ingredients, palm oil, refined sugar and plastic packaging.

Don’t use metal straws for dexterity issues, children or on the move, as they don’t flex. 

As well as vegan protein powder, the shake contains plant milk, crunchy peanut butter (choose an organic brand free from palm oil), dairy-free chocolate chips (Moo Free is a good brand sold in stores) and is sweetened with Medjool dates.

A Recipe for Vegan Black Bean Brownies

These vegan protein brownies (Rainbow Nourishments) contain protein-rich peanut butter (choose organic, to avoid palm oil).

There used to be a join in vegan circles. How many vegans does it take to change a lightbulb? The answer: I don’t know – but where do you get your protein!

That’s all anyone ever seems to ask people who live on plants. The answer is – like everyone else – from a balanced blend of foods! The only people at serious risk of protein deficiency are people who are literally starving or anorexics (or are self-starving).

The answer is in balance. But as long as you have a regular amount of plant-rich proteins, you should be fine. People in recovery to wellness or athletes may need more.

Vegan Wholesome (a book of high-protein recipes)

Vegan Wholesome is a book of 100 high-protein vegan meals and snacks, ideal for people who live an active lifestyle, or who are recovering from illness.

These nourishing recipes are simple to make (usually no more than 8 ingredients) and free from gluten, oil and salt. From power breakfasts and quick lunches to one-pot dinners and sweet treats.

The recipes include:

• Sweet Jalapeño Cornbread Waffles
• Tim’s Greek Salad with Homemade Feta
• Gochujang Chickpeas & Lentils with Poblano
• Teriyaki Orzo Casserole
• Jackfruit Pinto Bean Chilli
• Protein-Packed Mac n Cheese
• Smoky Bean Dip
• Chocolate Pots de Crème

Brandi Doming is a former model, and author of the popular recipe book The Vegan 8. She began cooking plant-based recipes, to help heal her husband’s painful gout, when medicine could not help.

Plant Protein is one of a new wave of vegan recipe books that focuses on healthy natural proteins, rather than expensive faux meats and cheeses.

The author (who runs ultra-marathons) merges her love of cooking with knowledge on how to fuel an active lifestyle, powered by plants.

Before cooking, read our post on food safety for people and pets (many foods including onion, garlic, garlic and spices are unsafe near animal friends).

It’s best to just bin allium scraps (leeks, onion, garlic, shallots, chives) as like tomato/citrus/rhubarb scraps, acids could harm compost creatures. 

For tinned ingredients, fully remove lids or pop ring-pulls over holes, to avoid wildlife getting trapped.

In this book, learn how protein works and how you can easily include it in a vegan lifestyle, without relying on any animal ingredients. Find a handy list of staples for your pantry and fridge, plus tips for batch-cooking on busy weeks. Recipes include:

• Chocolate Brownie Baked Oats
• Corn Fritters with Smoky Beans & Mash
• Harissa Tofu Ciabatta
• Sweet Potato Gochujang Soup with Chickpeas
• ‘Marry Me’ Lentils
• Creamy Harissa Butter Beans
• Smoky Three Bean Chilli-no-Carne
• Sneaky Protein Coffee Chocolate Mousse

Gigi Grassia is a foodie influencer, vegan nutrition coach and personal trainer. Raised in an Italian family, she grew up on home-cooked meals and fresh pasta and now lives in London.

Where to Buy Vegan Protein Powders

Body Me is a range of organic vegan protein powders and shakes. The company also does not include plastic scoops, instead it offers spoon measurements on the packaging. Everything is made with real ingredients (no added sweeteners, fillers, binders, bulking agents or seed oils).

Recycle packaging at supermarket bag bins, if kerbside does not recycle. Check labels as some of the powders contain caffeine and ashwagandha (avoid both for pregnancy/nursing). 

Check with GP if you already take medication or supplements (esp. for turmeric and Reishi mushroom). Keep away from children and pets. 

If you eat a wide variety of foods, you should get enough protein. But in modern society, most people can benefit from some added protein, especially vegans and those in recovery to wellness. Plant-based proteins are less acidic, cholesterol-free and higher in fibre, as well as being kinder and more sustainable.

This brand uses plant-based proteins in their powders from a variety of sources including:

• Hemp
• Peas
• Brown rice
• Cashew nuts

The powders are sweetened naturally with dates or coconut nectar, but not ‘sweetened’ too much, so you can just add to your own recipes. Choose from vanilla or chocolate flavours. Some of the powders also contain superfoods like maca (tastes a bit like maple shortbread) and acai berry).

To use, simply add your vegan protein powder to smoothies or porridge, or mix into recipes and baking.

They taste better when mixed with plant milks over water, try blending 300ml of oat milk with 1 serving of protein powder, a small banana and 1 tablespoon of nut butter.

The packs contain 30 servings per pouch (or use half for 60 servings to save money, though of course you’ll  get half the protein but that’s better than nothing).

The superfood powders also offer 30 servings per pouch. Also find portable vegan protein bars in easy-to-recycle packaging.

Vivo Life offers a great range of vegan protein powders, all in easy-to-recycle packaging (at supermarket bag bins, if your kerbside does not collect). These are ideal for everyday, and also offers a range especially for people who have regular workouts like athletes.

Most bodybuilding supplements are based on whey (milk). But these are plant-based and contain more protein, and are also better absorbed. In natural or vanilla flavours, just mix into your favourite drinks.

To use, just add two tablespoons to a shake (250ml water or plant milk), blend with fruits and plant milks for a smoothie or mix with plant milk and frozen banana in a bowl. The company sells a compostable scoop, if you prefer.

Sweetened with stevia, the other products include one for clean protein (for muscle and bone health), a collagen builder and a meal replacement.