Plant-based Proteins (simple swaps & recipes)
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.
These vegan protein brownies (Rainbow Nourishments) contain protein-rich peanut butter (choose organic, to avoid palm oil). Keep chocolate and nuts away from pets.
Before cooking, read up on food safety for people and pets (many foods are unsafe near animal friends). Bin allium scraps (onion, leeks, garlic, shallots, chives) and citrus/tomato/rhubarb scraps, as acids could harm compost creatures. It’s okay to put them in food waste bins (made into biogas).
For tinned foods, fully remove lids (put inside) or pop ring-pulls back over holes (and pinch top opening closed) before recycling, to avoid wildlife getting trapped.
Tofu, Tempeh & Seitan
Also read about the three plant-based protein amigas: tofu, tempeh and seitan. Add any of these a bowl of grains and veggies, to turn it into a high-protein meal.
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.
Vegan Snickers Protein Shake Recipe
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.
High-protein vegan protein recipe books
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.
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.
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.
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.
Vegan Protein Powders (where to find them)
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.
