Do you suffer from the 3PM slump? It could be because you didn’t get enough protein at lunchtime. A protein-rich meal helps slow down the rate at which blood sugars rise – keeping your blood sugars (and energy levels!) on an even keel. So I’ve crafted a list of 10 high protein plant-based lunch ideas to help you feel great all afternoon long!

It’s week two of the Eat More Plants Challenge, and this week is all about getting 15-20g of plant-based protein at lunch time. If you’re new to plant-based proteins, check out my fave powerhouse sources of plant-based protein here – and always have an answer to the question, ‘…but where do you get your protein?’

10 Plant-Based Lunch Ideas Rich in Protein

Here are some healthy plant-based lunch ideas that I love. A few can be made in the morning and many are perfect for a weekly batch prep (or make a double batch for dinner one night and eat for lunch the rest of the week!)

A big thanks to my student Gloria Sun for helping me curate them!

Pea and Mint Pasta from Nutrition Stripped

This recipe includes peas, hemp seeds, nutritional yeast and pine nuts, which are all great sources of delicious plant-based protein. I love the classic flavours of peas with mint!

One Pot Quinoa and Black Bean Wraps from Oh She Glows

Quinoa and black beans are packed with protein. Make the recipe in bigger batches to store in the freezer for lunch the next few days. Be creative with your toppings!

Chickpea Tuna Sandwiches from Sweet Potato Soul

A delicious, high fibre alternative to a classic. Serve on sprouted grain bread for even more protein and fibre! And don’t forget a side of veggies!

Smoky Red Lentil Stew from The First Mess
Lentils are such a versatile plant-based protein, perfect to add to any meal. This recipe is so comforting and delicious. Make a pot on Sunday and enjoy all week.

Roasted Shiitake and Lentil Salad

This is the perfect batch prep for the week. I love the hint of sweetness from the maple syrup and squash. One of my go-to winter salads.

Lemon-Soy Edamame Barley Bowl from Candice Kumai

This simple meal is packed with protein. Did you know that just one cup of edamame beans has 17 g of protein? And this recipe calls for 1½!

Warm Chickpea Bowl with Lemony Yogurt

So much flavour and goodness in one bowl. Try it with your favourite veggies! If you live in the US, my fave yogurt brand is Forager Cashewgurt. Here in Canada, Silk Plain Coconut Yogurt is great.

A little note for my low FODMAPers: plant-based recipes do tend to be a bit lower in protein. I highly recommend adding some hemp seeds for an extra boost! 

Dukkah Roasted Carrot Salad with Herbed Tahini Sauce and Zucchini Hummus from GeorgeEats

A delicious low FODMAP and vegan-friendly hummus recipe, paired with a delicious salad.

Marinated Tofu with Asian Greens and Rice from MONASH U

Simple and tasty. Tofu is a great source of protein – it makes me so happy that it’s low FODMAP! Make sure to choose firmer versions of tofu for more protein.

Coconut and Pumpkin Curry with Roasted Chickpeas from MONASH U

Comforting, hearty and packed with protein.
Pro-tip: Make sure to rinse and drain the chickpeas thoroughly to reduce FODMAPs.

What are your favourite plant-based lunch recipes? Share what you’re eating with the hashtag #EMPChallenge2019. If you haven’t already, it’s not too late to join the Eat More Plants 2019 Challenge! You can subscribe here to receive updates and information on it.

Photo Credit: Melissa Quantz



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