Proteins help to build muscle and burn fat. Animal products are the best source of protein, but they contain a lot of saturated fat and cholesterol. However, we are sure: it is not necessary to eat steaks and omelets – vegetable foods will cope with the task.
The lack of protein in a vegetarian diet is one of the most common myths about veggie eating. In fact, protein deficiency is typical for any diet that is not balanced by protein, fat, and carbohydrates. In other words, an insufficient amount of protein is more related not to vegetarianism as such, but to an incorrect approach to healthy eating.
To prevent this, include foods rich in protein in your diet – cereals, legumes, nuts and, if you are not vegan, dairy products (best of all – low-fat cottage cheese and cheese) and eggs, alternate between them, add to your usual dishes.
We offer you to try these 5 vegan meals with enough protein that can replace eating a chicken breast.
There is a small surprise: all these recipes are suitable not only for vegetarians but also for those who are a little tired of meat:
1. Veggie burger.
You need cooked lentils, mashed butternut squash, onions, spices, avocado, and olive oil. Also, you can use chia seeds soaked in water instead of eggs. It contains 25 g of protein.
2. Grilled tofu and veggies.
You need tofu, broccoli, Portobello mushrooms, peanut butter, and lime. It contains 23 g of protein.
3. Vegan vegetable lasagnas or enchiladas.
You need yellow squash, tomatoes and onion, vegan cheese, beans, and tofu. It contains 21 g of protein.
4. Vegan tacos with “mock meat”.
You need cheese, black beans, onion, tomatoes, spices, olive oil. It contains 26 g of protein.
5. Chickpea and grain bowls.
You need canned beans, olive oil, lemon juice, soy sauce, cucumbers, broccoli, olive oil, and your favorite spices. It contains 22 g of protein.
