Welcome back to the high protein high fiber eats series! So far, I’ve covered the nutritional foundations with master food lists, my personal daily rotation, and how to hit your goals on an under $10 budget still eating awesome food. Today, I’m pivoting to a topic that many people find challenging: Plant-Based Nutrition.
In the past, I haven’t pushed a vegan lifestyle on my clients, and early in my coaching journey, I experimented with vegan eating myself to see how my body would respond. While I didn’t fall in love with it as a full-time lifestyle, I grew to truly enjoy plant-based staples like beans, tofu, and tempeh and I understand that for many people their beliefs are important and I am supportive of that.
The meals I’m sharing today were first-time creations for me, and I can tell you without a doubt: I will be repeating them. They are delicious, incredibly filling, and prove that you don't need meat to hit high-performance nutritional numbers.
Let’s jump right in!
Breakfast: Vanilla Apple Chia Pudding
30g Protein | 13g Fiber
This is a perfect "set it and forget it" breakfast. The chia seeds provide a massive fiber punch, while the vegan protein powder and pumpkin seeds bring in the protein.
Instructions:
- Mix 20g (approx. 2 tbsp) of chia seeds with 120ml (1/2 cup) of coconut milk (not the canned stuff, I use this one. Almond milk or other milk is also fine) and one scoop of your favorite vanilla vegan protein powder (optional- add a pinch of cinnamon)
- Let it soak overnight in the fridge.
- In the morning, top with half of a diced apple and 30g (approx. 1/4 cup) of pumpkin seeds for crunch.
Pro-Tip: If you are vegetarian rather than vegan, this is excellent with a few spoonfuls of Greek yogurt layered in for even more protein!
Lunch: Tempeh Slaw with Peanut Dressing & Crunchy Edamame
51g Protein | 20g Fiber
The key to great tempeh is the marinade. I prepped this in the morning so it could soak up the flavor before lunchtime.
The Marinade: In a dish, combine 3 oz of tempeh, 30g (2 tbsp) reduced-sodium soy sauce, 5g (1 tsp) balsamic vinegar, 5g (1 tsp) sriracha, and a generous shake of granulated garlic. Let it sit in the fridge for a few hours.
The Build:
- The Tempeh: Put the marinated tempeh in the air fryer for 15 minutes, flipping at the 7-minute mark.
- The Peanut Dressing: Save the leftover marinade and whisk in 25g (3 tbsp) PB Fit powder, 15g (1 tbsp) creamy peanut butter, 10g (2 tsp) additional balsamic vinegar, 20g (1 tbsp) maple syrup, and a bit of fresh grated ginger. I thinned with a little water but some OJ would be awesome in this too.
- The Salad: Toss 200g (about half a bag) of basic coleslaw mix with the peanut dressing. Top with the air-fried tempeh and one serving (30g) of crunchy wasabi edamame beans for extra crunch.
Dinner: Fava Bean Tofu Tacos & Red Lentil "Refried Beans"
50g Protein | 20g Fiber
I recently discovered this soy-free tofu made from fava beans, and it’s a game-changer. It is almost entirely protein compared to traditional tofu!
Instructions:
- The Tofu: Crumble half a package of the fava tofu and air-fry for 15 minutes with plenty of taco seasoning.
- The Red Lentil "Refried" Beans: Rinse 50g of red lentils and boil in a 1-to-3 ratio with water for about 8 minutes. Once cooled slightly, blend with 70g (1/4 cup) of salsa, more taco seasoning, and granulated garlic until smooth.
- The Assembly: Lightly toast four small corn tortillas. Spread the lentil mixture first, then top with the tofu, a pack of smashed avocado, and sliced jalapeños. (Add cilantro if you have it!)
Daily Totals: 131g Protein | 53g Fiber
As with every post this month, remember that these are my portions. I’m tall and active, so please feel free to adjust these amounts up or down to meet your unique needs. Whether you’re looking to go 100% plant-based or just want to swap in one meatless meal a week, these recipes are a great place to start.
Next week: We’re wrapping up the month with my "Weekend Go To-s”—super quick and easy high-protein/high-fiber meals that help me balance out my “fun” weekend meals”
