Plant Based Protein:5 Meatless Recipes

Plant-Based Protein: 5 Meatless Recipes with Nutrition


How to acquire enough protein without meat may be on your mind if you want to increase the amount of plant-based meals in your diet. Fortunately, there are lots of delicious and nutritious sources of plant-based protein. Here are five vegetarian recipes that are high in plant-based protein to help you stay satiated and full.

Lentil Shepherd pie for protein:

Plant Based Protein:5 Meatless Recipes

Warming and satisfying, this hearty lentil shepherd’s pie is ideal for winter nights. In addition to being a fantastic source of protein, lentils also provide iron and fiber. Simply cook the lentils with the carrots, onions, and garlic, top with the grated sweet potato, and bake in the oven until the sweet potato is golden.


  • 1 cup (0.24 l) lentils, rinsed and drained
    – 2 cups vegetable broth
  • 2 carrots, chopped
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 cups mashed sweet potatoes
  • Salt and pepper to taste

2: Chickpea curry for protein diet:

Chickpea curry

A versatile bean, chickpeas can be utilized in many recipes. Thanks to the inclusion of ingredients like coconut milk, tomatoes, and spices, this chickpea curry is flavorful as well as wholesome. Give it a serving of rice for a full dinner.


  • 1 can chickpeas, rinsed and drained
  • 1 can coconut milk
  • 1 can diced tomatoes
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tbsp curry powder
  • Salt and pepper to taste

3: Tofu stir fry:

Plant Based Protein:5 Meatless Recipes with Nutrition

Tofu is a popular meat substitute that’s high in protein and low in fat. This tofu stir-fry is a quick and easy meal that can be customized with your favorite vegetables. Simply cook tofu with vegetables like bell peppers, broccoli, and snap peas, then season with soy sauce and sesame oil.


  • 1 block firm tofu, cubed
  • 2 cups mixed vegetables
  • 2 cloves garlic, minced
  • 1 tbsp soy sauce
  • 1 tbsp sesame oil
  • Salt and pepper to taste

4: Quinoa salad:

Plant Based Protein:5 Meatless Recipes with Nutrition

A gluten-free grain high in protein and fiber is quinoa. This quinoa salad is a light, nutritious dish perfect for summer. Combine cooked quinoa with fresh produce like avocado, cucumber and tomato before dressing it with a basic vinaigrette.


  • 1 cup cooked quinoa
  • 1 cucumber, chopped
  • 1 tomato, chopped
  • 1 avocado, chopped
  • 1/4 cup chopped fresh herbs (like parsley, cilantro, or basil)
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • Salt and pepper to taste

5: Black bean tacos:

Black bean tacos


  • 1 can black beans, rinsed and drained
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • Corn tortillas
  • Toppings of your choice (like salsa, avocado, and cilantro)

It’s not necessary to forgo flavor or nutrients to eat more plant-based meals. With these five protein-rich meatless recipes, you can eat delectable, satisfying meals that are healthy for the environment and you.

Why choose plant based protein?

Plant-based protein sources are becoming more popular for several reasons, including health benefits, environmental concerns, and ethical considerations. Here are some reasons why you might want to choose plant-based protein over animal protein:

  1. Health benefits: Plant-based protein is often lower in saturated fat and cholesterol than animal protein. They also contain fiber, vitamins, and minerals that are important for overall health.
  2. Environmental issues: The production of animal proteins may have an adverse effect on the environment, causing deforestation, water pollution, and greenhouse gas emissions. The production of plant-based proteins often uses fewer resources and has a reduced carbon footprint.
  3. Ethical Factors: Many people choose for a plant-based diet on ethical grounds, such as worries about animal suffering. You can lessen the demand for animal products and promote more environmentally friendly farming methods by making plant-based proteins your protein source.

Tips for incorporating more plant based protein:

If you’re interested in incorporating more plant protein into your diet, here are some tips to get started:

  1. Try different plant proteins, such as legumes (beans, lentils, peas), nuts, seeds, tofu, tempeh, and whole grains.
  2. Add plant-based protein to your meals, such as mixing chickpeas into pasta sauce or adding grilled tofu to a salad.
  3. Try meatless meals once or twice a week, such as a veggie burger or quinoa salad.
  4. Look for plant-based protein sources when eating out, such as a veggie burger or a falafel wrap.
  5. Don’t forget the bait! Adding herbs, spices, and sauces can make plant-based proteins more satisfying and flavorful.


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