Tuning Up Your Diet with High Protein Vegan Recipes

If you balance the foods balance you eat, (carbohydrates, protein and fat ) you achieve balance in your body, which will lead to a longer and healthier life. It creates balance in your hormonal systems and you feel healthier. You will have a lower risk of developing such life-threatening illnesses as heart disease, cancer and diabetes. At the same time, you'll experience more energetic and fresh. You can easily tune up your diet with high protein vegan recipes which are healthier and energetic while fulfilling your body requirements. If youre not getting protein from eating meat, then you need to make sure that you get enough from other sources. its wise to keep a few high-protein vegetarian recipes on hand.

If you balance the foods balance you eat, (carbohydrates, protein and fat) you achieve balance in your body, which will lead to a longer and healthier life. It creates balance in your hormonal systems and you feel healthier. You will have a lower risk of developing such life-threatening illnesses as heart disease, cancer and diabetes. At the same time, you'll experience more energetic and fresh. You can easily tune up your diet with high protein vegan recipes which are healthier and energetic while fulfilling your body requirements.

If you’re not getting protein from eating meat, then you need to make sure that you get enough from other sources. It’s wise to keep a few high-protein vegetarian recipes on hand.

High protein recipes are easy to create with meat and fish, but if you are a vegetarian or simply don’t want to increase your meat intake, still you can try high protein vegan recipes. It is very easy for a vegan diet to meet the recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day.

Regular whole food vegetarian diet supplies an average of 12.5% of calories from protein1, and this is enough for healthy weight maintenance and meeting dietary guidelines. So if you are a vegetarian and you worry how to get more protein, good news for you is - you probably get enough.
For vegetarian athletes, 15-20% protein is ideal. If you are playing sports or run marathon, that’s how much you need.
For fat loss and muscle gain, the ratio should be boosted to 20-30% of all calories you consume2.

How much protein do we need?

The RDA recommends that we take in 0.8 grams of protein for every kilogram that we weigh (or about 0.36 grams of protein per pound that we weigh) this recommendation includes a generous safety factor for most people. When we make a few adjustments to account for some plant proteins being digested somewhat differently from animal proteins and for the amino acid mix in some plant proteins, we arrive at a level of 1 gram of protein per kilogram body weight (0.45 grams of protein per pound that we weigh). Since vegans eat a variety of plant protein sources, somewhere between 0.8 and 1 gram of protein per kilogram would be a protein recommendation for vegans.

How can you boost your protein?

You can drink whey or soy isolates protein drinks 5 times a day, or you can eat natural whole foods that are high in protein. Whole foods are healthy vegetarian choices for protein. They can also be consumes individually or put together in a high protein meal.

Foods like eggs, milk, and vegetarian foods such as spinach, soybean, quinoa, whole grains, rice, beans, legumes, corn, oats, peas and nut butters are good sources of high protein foods.

List of Vegetarian Foods High in Protein

Useful links for further reading and receipes:

* High Protein Vegetarian Meals For Kids tofu scramble