How To Get Plenty Of Protein Without Meat Or Dairy

1. Peanut Butter Oatmeal

Ingredients
for 1 serving

¾ cup rolled oat
1 ½ cups almond milk
salt, to taste
2 tablespoons peanut butter
1 banana, sliced
cinnamon, to taste

Preparation

1. In a small saucepan, bring almond milk to a boil. Stir in oats and reduce heat to a simmer. Cook uncovered until liquid is absorbed, about 5 minutes. 2. Add salt to taste.
2. Transfer oatmeal into bowl and stir in peanut butter. Top with sliced banana and cinnamon.
3. Enjoy!

2. Tofu Scramble Breakfast Tacos

Ingredients
for 1 serving

1 tablespoon olive oil
⅓ block tofu
1 tablespoon low sodium soy sauce
1 tablespoon nutritional yeast
½ teaspoon tumeric
¾ teaspoon garlic powder
black pepper, to taste
1 cup spinach
2 whole wheat tortillas
¼ avocado, sliced
½ red pepper, diced
hot sauce, optional

Preparation

1. In a medium-sized sauté pan, add olive oil and tofu, and sauté until lightly browned.
2. Add in soy sauce, nutritional yeast, garlic powder, turmeric, black pepper, red pepper, and spinach, then sauté for 3-5 more minutes or until spinach is wilted.
3. Serve immediately on tortillas and top with avocado, and hot sauce.
4. Enjoy!

3. Blackberry Smoothie

Ingredients
for 1 serving

1 cup frozen blackberry
1 cup almond milk
2 tablespoons almond butter
2 cups spinach
½ banana

Preparation

1. Add blackberries, almond milk, almond butter, spinach, and banana to blender and blend until smooth.
2. Enjoy!

4. Avocado Toast

Ingredients
for 1 serving

1 slice sprouted bread
¼ avocado, sliced
sriracha, to taste, optional

Preparation

1. Toast bread and top with avocado slices. Drizzle with Sriracha if desired.
2. Enjoy!

5. Protein-packed Buddha Bowl

Ingredients
for 2 servings

8 oz tofu
1 sweet potato, peeled and cubed
1 onion, sliced
2 cloves garlic, minced
1 tablespoon oil
salt, to taste
pepper, to taste
1 cup chickpea
½ teaspoon salt
½ teaspoon pepper
1 teaspoon chili powder
1 teaspoon garlic powder
¼ cup carrot, shredded
1 ½ cups quinoa, cooked
1 cup leafy greens, whatever you have available
1 avocado, sliced
1 lemon lemon juice
MARINADE

2 tablespoons vegetable oil
½ teaspoon sesame oil
1 teaspoon hot sauce
2 teaspoons dried thyme
1 teaspoon paprika
½ teaspoon salt

Preparation

1. Preheat oven to 400ºF (200ºC).
2. Combine marinade ingredients in a small bowl and whisk to combine.
3. Add the marinade and tofu to a container and marinate for at least 30 minutes, up to a day.
4. Lay sweet potato, onion, and garlic on a baking sheet and drizzle with oil, salt, and pepper.
5. Bake for 20-25 minutes.
6. Add the chickpeas, salt, pepper, chili powder, and garlic powder to a bowl and stir to combine.
7. Transfer chickpeas to a skillet and cook over medium heat for about 10 minutes. Set chickpeas aside.
8. Fry the tofu in the same pan for about 10 minutes on each side.
9. Slice tofu to your preference.
10. Combine the quinoa, greens, sweet potatoes, onions, chickpeas, carrots, tofu, and avocado in a medium-large bowl and top off with lemon juice
11. Enjoy!

6. Loaded Sweet Potato

Ingredients
for 1 serving

1 large sweet potato
¾ cup black bean, drained and rinsed
1 cup broccoli, steamed
½ cup corn
2 tablespoons guacamole
½ cup tomato, diced
fresh cilantro, to taste

Preparation

1. Pierce air sweet potato with a fork and microwave on high for 9-12 minutes until fully cooked.
2. Top with black beans, broccoli, corn, guacamole, tomatoes, and cilantro.
3. Enjoy!

7. Lentil Soup

Ingredients
for 5 servings

2 tablespoons olive oil
1 onion, diced
2 cloves garlic, minced
1 carrot, diced
2 potatoes, diced
15 oz diced tomato, 1 can
2 cups dried lentil
8 cups vegetable broth
1 bay leaf
½ teaspoon cumin
salt, to taste
pepper, to taste

Preparation

1. In a large pot, add the oil and onion and cook over medium heat until semi-translucent, about 3-5 minutes. Add garlic and cook for 2 minutes.
2. Add carrots and potatoes, and sauté for 3 minutes.
3. Add lentils, vegetable broth, diced tomatoes, bay leaf, and cumin, and bring to a boil.
4. Reduce heat to a simmer and cook for 35-40 minutes, or until lentils are tender.
5. Remove bay leaf and add salt and pepper to taste.
6. Enjoy!

8. Cashew Mac And Peas

Ingredients
for 2 servings

2 yellow potatoes, peeled and cubed
1 medium carrot, peeled and cut into 1-inch (2 cm) pieces
1 onion, peeled and quartered
½ cup cashew
1 teaspoon salt
1 teaspoon garlic powder
1 teaspoon onion powder
2 tablespoons nutritional yeast
16 oz macaroni, cooked
2 cups green pea
paprika, to taste

Preparation

1. Add potatoes, carrot, and onion to a large pot or Dutch oven of boiling water. Cover and allow the vegetables to cook for 10 minutes, until the potatoes are fork-tender.
2. Remove boiled vegetables from water and reserve 1½ - 2 cups (355 - 470 ml) of the water.
3. Add potatoes, carrot, onion, cashews, and seasonings to a blender with half of the reserved water.
4. Blend, adding a few tablespoons of water at a time until the desired consistency is achieved.
5. Pour vegetable puree over the macaroni and stir in green peas before serving.
6. Enjoy!

9. Sunflower Veggie Burgers

Ingredients
for 5 servings

1 cup sunflower seed
¼ cup yellow onion, finely chopped
1 cup brown rice, cooked
½ teaspoon dried thyme
½ teaspoon salt
2 tablespoons water
1 cup carrot, chopped
½ cup celery, chopped

Preparation

1. Preheat oven to 375˚F (190˚C).
2. In the bowl of a food processor, add sunflower seeds. Process until finely ground.
3. Add onion, brown rice, thyme, salt, and water and process until combined.
4. Add carrot and celery and pulse several times to combine.
5. Using a ½ cup (120 ml) measuring cup, portion 5 patties from the mixture. Place onto a lightly greased parchment-lined sheet pan.
6. Bake for 30 minutes, or until firm and browned, flipping over halfway through.
7. Serve burgers with your favorite fixins.
8. Enjoy!