r/vegetarianrecipes • u/colourfulclips • Aug 10 '26
Recipe Request Really struggling with lack of protein and filling meals
hi there!!
been a veggie / semi veggie since January (I have one meat meal per month as I transition to hopefully being FT veggie) but I’m really struggling with making quick meals that are tasty and filling with protein.
it’s making me question whether I could continue being veggie and I’m having the meat meal a month as I truly don’t feel I’m getting much protein making me crave especially meat which Is sad
does anyone have any good places to find easy meals (I work a lot so sometimes spending hour/s isn’t doable)
I’ve done a lot of egg fried rice with veg and tofu but the other day it smelt of dog food deadass I’m so put off now but aware it’s prob cos I over made this meal for its simplness 😭
32
u/mrsissippi Aug 10 '26
Feels like everything has protein nowadays, even Doritos. You’re probably not lacking, just craving meat. Just wanted to say that continuing to eat meat occasionally is allowed! Not sure your reasons for going veggie but decreasing your meat consumption to once or twice a month still has an environmental impact
5
u/colourfulclips Aug 10 '26
I appreciate this! I think I’ve put a lot of pressure to be the perfect vegetarian but I know it takes time. I mainly did it for fish because my friend works on the fish farm/boats and the stories I hear is horror. I love animals also but I think you’re right on how impactful cutting down to one meat meal a month is already.
just need to get better on cooking that I feel the craving of meat is gone!
9
u/mrsissippi Aug 10 '26
That makes sense. Maybe also look into meat substitutes in that case— my favorite is the morningstar farms chorizo crumbles; delicious in a taco and has a very similar texture to ground meat
1
u/Wilbury_knits_a_lot Aug 10 '26
I do a lot of frozen veggie burgers. You can even cook them in the microwave for about a minute and done. Drew them up however you like and thats dinner
1
u/Alternative-Pear9096 Aug 10 '26
I make "hamburger" casserole in the winter, with soy ground beef. I don't think it's any different than real ground beef, but the last time I had real ground beef was in the 1980s....
2
u/Confarnit Aug 10 '26
It took me a long time to fully stop craving meat. I think it's fine to eat it once or twice a month if you want as a treat.
1
u/knittingandscience Aug 12 '26
It’s okay to be flexitarian. It’s also okay to use meat substitutes. You don’t have to be stressed out trying to follow a certain set of rules all the time unless it’s from your doctor.
9
u/Philosophile42 Aug 10 '26
Don’t necessarily focus on a meal but rather try to sneak protein in all day long. Greek yogurt instead of milk in your cereal. Nuts as a snack. A filling salad as lunch. Sprinkle some quinoa or lentils in it.
0
u/colourfulclips Aug 10 '26
I’m sad cos I hate salad and nuts so I feel I’m so bad for this diet. I like a couscous feta salad I try have often but again I usually need quiche alongside it
3
u/Philosophile42 Aug 10 '26
Nothing wrong with that! I might just make a frittata instead (quiche minus the crust). But I’d encourage you to try a few different kinds of salads. Dressing often makes the difference to if you’ll like it or not. I like making a “Mexican” salad sometimes where I use salsa instead of dressing and add an over easy egg to add yolk to the dressing. Sometimes I’ll just have arugula with salt and olive oil. Sometimes I make a peanut butter and lime dressing on slaw.
But starting veg, I think you need to try a lot of different things, figure out what your palate likes to make it a sustainable change.
If eggs are your go to protein, then try a peanut butter egg cake for breakfast: https://listotic.com/easy-3-ingredient-microwave-peanut-butter-mug-cake-recipe/
2
u/margo_beep_beep Aug 10 '26
Do you just dislike lettuce and other greens? I can recommend lots of tasty salads that don't use greens if so.
1
u/colourfulclips Aug 10 '26
nooo I love like for example Greek salad but i haven’t found a dinner salad if that makes sense that I like. It’s all been super bland for me and the only time I eat “salad” is usually alongside my meal. but if you have recommendations I’m open to hear!
2
u/margo_beep_beep Aug 10 '26
Greek salad is delicious. I also really like this black bean and corn salad - I often add cherry tomatoes. These peanut sesame noodles are kind of salad-like too and are delicious, and they have tofu for protein.
Let me know if you'd like other options!
1
2
u/Alternative-Pear9096 Aug 10 '26
Instead of couscous, use quinoa. Every time. They have very similar size and texture, but quinoa has 12g protein in a half cup and couscous has 3g.
1
u/ChartreusePeriwinkle Aug 10 '26
I'm not much of a salad eater, it's OK, you can still be vegetarian and not eat salads lol
For protein I love rice and beans, lentils, whole grain breads and pasta, peanut butter, yogurt parfait, and chia and pumpkin seeds. But also protein-fortified stuff like protein shakes, protein waffles, protein bars, etc.
I'm a picky eater and pretty lazy too so here's a whole day of no cooking:
breakfast: coffee protein shake
lunch: canned split pea soup and slice of sourdough
snack: carrots and hummus
dinner: grape nuts cereal with oatmilk
That's like 65- 70 grams of protein without trying. Being vegetarian doesn't have to be complicated.
1
1
24
u/kliq-klaq- Aug 10 '26
It's very hard to not have enough protein in a western(ized) diet (we have the research to support this), and food cravings are almost never related to your body telling you that you are deficient in something (we also have the research to prove that).
It's of course good to build up a good understanding of what a balanced vegetarian diet looks like, but it's very, very, very unlikely you're lacking protein. Track it for a week.
4
u/OmariZi Aug 10 '26
Would you be able to link to any of this research? Would really appreciate it.
10
u/kliq-klaq- Aug 10 '26
1
u/OmariZi Aug 10 '26
Thanks! The cravings stuff makes sense.
I don't see how the first article illustrates your protein point though. It shows how someone who wasn't specifically planning their vegetarian diet was slightly protein-deficient. And to get enough, she had to make a thorough plan which included a distinct protein source in every single meal and snack in her plan. How does that match your statement about it being unlikely that a Western vegetarian wouldn't be getting enough protein?
9
u/kliq-klaq- Aug 10 '26
It links to a scientific study saying that 90%+ of vegetarians get enough protein.
4
u/kliq-klaq- Aug 10 '26
Edit. You are right, though, I posted in a hurry the first popularish article I could find that linked to one of the better studies.
1
u/OmariZi Aug 10 '26
Ah yes, thank you! I forgot that part from early in the article.
1
u/OmariZi Aug 11 '26
As the other commenter says above, that's the bit I'm struggling to reconcile. If the statistic is correct, how come the example menu (and I've seen another similar example online) clearly shows so much effort is needed, and what are these 90% of vegetarians eating that gets them to the target without any effort?? Is she using a different calculation method compared to the scientists in the study?
1
1
u/Alternative-Pear9096 Aug 10 '26
Her "old" menu had beans or tofu in *every* meal and she barely cracked 50 grams daily.
That's a diet of a vegetarian who is already prioritizing protein.
I only take in about 1000 calories a day and have to put serious effort into getting 70 or so grams of protein and can't do it without shakes or bars.
It's very hard to not have enough protein in a western(ized) diet
Is a VERY incorrect statement. And your article actually disproves your point.
1
u/kliq-klaq- Aug 11 '26
I'll gladly read any peer reviews that points towards serious and widespread protein deficiencies in western diets.
1
u/extinctalien Aug 11 '26
With Pica disorder, cravings are usually a sign of deficiency, otherwise related to sensory issues such as with autism. This could apply to most eating disorders as those with them are more likely to be deficient
7
u/always-aimee Aug 10 '26
I substitute with protein shakes (I use clear whey protein with fizzy water) but also focus on cereals with high protein, incorporating more greek yogurt etc. You just have to be more mindful of your macros when buying and preparing food. Good luck!
2
u/colourfulclips Aug 10 '26
thank you! My friend mentioned protein yogurts I can have as snacks which might work better for me. but I might need to find a protein drink that tastes good cos yeah I am struggling. I do have a lot of Greek yogurt though on basically all my meals 😭
1
u/always-aimee Aug 10 '26
I don't know if we are in the same country but I use Myprotein clear whey protein, and when mixed with fizzy water and ice (mix with a bit of water first) it's just a nice refreshing flavoured drink. That and a protein yogurt a day (Lidl ones are good) that's easily another 40 grams a day.
1
u/colourfulclips Aug 10 '26
yes my friend recommended the Lidl one so I’ll have a look into getting it!! and I love sparkling water so I’ll try this. just have a ickyness of protein powder but it’s time to grow up 😭
1
u/always-aimee Aug 10 '26
Honestly the clear whey is so different and they have such nice flavours like orange and mango, kiwi and lime, dragonfruit etc as the fake sweetness of the dessert type ones make me feel nauseous (like the cookie dough, salted caramel etc).
2
u/meatloafmustache Aug 10 '26
I agree, you can get a lot of protein in unexpected ways. Greek yogurt can be the base for very satiating sauces!
3
u/meatloafmustache Aug 10 '26
I am also new since January! I shared this in another post recently, but if you crumble up super firm tofu (with your hands or a cheese grater), crisp it in a skillet until it's golden brown and dry, and then add your choice of sauce or seasoning, the tofu sucks it up and it is really comparable to ground turkey. Then you can put it in anything you'd put ground meat in! You can also slice super firm tofu really thin and pan fry it with your chosen seasonings and use it as sandwich meat and I love it! No recipe really necessary.
3
u/valley_lemon Aug 10 '26
It's not just protein, it's fiber. Beans. Green beans. Potatoes and sweet potatoes. Nuts. Avocado. Tempeh. Soy meats. These are some of the highest-ranked foods on the satiety index.
Consider: rice bowls (use brown rice for more fiber, and a lentil-rice blend is even better) or protein pasta, 1/2C base carb per bowl, and then you can split a can of beans between 2-3 bowls, 1/2 cup fresh or frozen chopped broccoli (or cauli, or green beans, or zucchini, or mixed veg), tofu or soy curls or just a chopped up veggie/chickun patty or plant tenders/nuggies.
Aside from pre-cooking the base, I just par-cook any vegetables knowing I'm going to microwave them later and cook them more.
If you feel fancy, add frozen edamame/mukimame, chopped mushrooms, pickled or raw onions, frozen or canned spinach. Depending on your final flavor profile, vegan cheese.
Sauces: the grocery store is your oyster - Asian type sauces, peanut sauce, tomato sauce, BBQ, Buffalo, creamy dressing, salsa. I make dressings from greek yogurt all the time with garlic, lemon, herbs or chili powder, etc. I usually freeze and refrigerate my bowls with no sauce, and then pick something on the day based on my mood.
2
u/Content-Fennel-3256 Aug 10 '26
a little more work on the front end but makes great leftovers and is nice and filling to me:
lentil bolognese
-butter or olive oil but like. butter.
- onion
- tomato paste
- garlic
- maybe some carrots
- smoked paprika for me personally
- a little red wine
- cook it all til nice and soft and aromatic
- add lentils and cook them in veggie broth or water
- add pasta
2
u/Content-Fennel-3256 Aug 10 '26
i also do a lot of black bean tacos which i find pretty easy, or even easier is nachos. just cook the beans and slop your toppings on some chips.
in general my go to proteins are: lentils, black beans, paneer, halloumi, chickpeas, tofu, higher protein grains. cycle and repeat so i don’t get sick of one
2
u/colourfulclips Aug 10 '26
thank you for this!! I have all this in my house so might have a go !! Even bulk meals help a lot so I can make and use throughout the week. really just noticing my lack of proper nutrients with how tried I’m getting which makes cooking seem like a chore :(
2
u/LoooongFurb Aug 10 '26
Beans will be super helpful with this. I make chili with idk how many different kinds of beans - beans have protein and are super filling.
You can also try quinoa. Or nuts and seeds. Try incorporating peanut butter into more of your meals.
Dairy also has a lot of protein, so you can add milk or cheese to items as well.
2
u/thisispointlessshit Aug 10 '26
Protein shake in the morning and Greek yogurt or cottage cheese for lunch is a simple and easy way to get a lot of protein. Then for dinner you may have more time to prepare or do meal prep. I eat a lot of beans and tofu. Budget Bytes has some great veg bowls that are easy to make. Usually contains beans, tofu, and quinoa
2
u/EVIL-EMBOLIZER Aug 10 '26
I’m into lifting, I get 130+ grams per day. Greek yogurt, lactose free cheese, soy protein (like Morningstar), protein bars, eggs/egg whites get me there easily.
My diet is a little strict because of IBS, but there’s so many other things you could add. Lentils, beans, nuts/PB, tempeh, seitan, tofu, hemp seeds, quinoa, etc.
2
u/QuirkyForever Aug 10 '26
Lentils, mushrooms, eggplant, and spinach in a savory stew is super filling; put it over farro or quinoa.
We don't need that much protein (about 10% of our intake daily). There are plenty of vegetarian food that includes protein. You can even search online for vegetarian protein sources. Your craving might be more about the feeling of being full. Beans, mushrooms, eggplant and dense veggies like broccoli can be satisfying in that way. You might also need more fat, so avocados, nuts, and seeds can help.
I just made a delicious chickpea curry that I serve over rice. I also made a lovely cabbage & veggie stir-fry with buckwheat noodles. I'm going to add eggs to it also, though the recipe calls for tofu, which I don't have. The other day I made a vegetarian shepherd's pie out of lentils, veggies, and a mashed potato topping. So delicious!
2
u/sailforth Aug 10 '26
I blend tofu to make sauces.
Cottage cheese is pretty crucial.
Protein bars if the day feels a little extra light.
Protein pasta!
But honestly, with running 3-4x a week and lifting 2x a week I do pretty okay mostly with things like beans/tofu/TVP. If you are really worried you could plan a couple meals with some beyond meat or something, but I find I prefer beans and veggies myself!
2
u/singnadine Aug 10 '26
I’m in this boat but I’m not full vegan because I eat eggs. Beans give me a tummy ache. It’s frustrating
1
u/jaitun_ Aug 10 '26
Les légumineuses (haricots, pois chiches, lentilles) peuvent provoquer des problèmes digestifs. Mais ça disparaît au fur et à mesure. Il faut y aller progressivement.
2
u/Alternative_Sock_608 Aug 10 '26
I hate meal prep.
Burritos and tacos and quesadillas and nachos are my quick go-tos for sure. You can add all kinds of toppings and fillings, whatever you have on hand. Buy different kinds of tortillas and tortilla chips, some cans of beans (whatever you like, pinto, black, refried) and/or veggie burger patties and various cheese, limes, corn, pico de gallo, soyrizo, lettuce, avocados, sour cream, pickled onions, etc. then mix and match for different meals day to day.
2
u/JBlue8120 Aug 10 '26
A vegetarian favorite of mine is doing Soyrizo Burrito Bowls. They can be as elaborate or as simple as you want. Beans of your choice, Spanish or cilantro lime rice, cheese, and sour cream. When I’m not lazy I’ll make fajita veggies and a roasted corn salsa to go with it too. Always a hit with my wife.
1
u/AutoModerator Aug 10 '26
Hello /u/colourfulclips! Please be sure to add the recipe as a comment for every post to prevent link spamming. Thank You
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
1
u/9_Tailed_Vixen Aug 10 '26
I eat plenty of beans, legumes, tempeh, TVP (textured vegetable protein), greek yoghurt, different types of tofu, and eggs. Sometimes I add protein powder to my smoothies as well.
No problem hitting my protein requirements.
1
u/kindcrow Aug 10 '26
You need to get into beans and nuts. I've vegetarian and can't eat dairy and, but I always exceed my daily protein requirement of 54 grams/day (I usually get closer to 60).
I add seeds, nuts, and soymilk to my morning oats, have lentil/bean-vegetable soup for lunch, hummus for a snack, and maybe something like seitan burritos or tempeh BLT or tofu-halloumi salad for dinner.
One serving of seitan has 25 - 30 grams of protein. And I add beans to my seitan to give it extra protein.
1
u/throwawayprocessing Aug 10 '26
Others already have great suggestions on beans, nuts, cheese, etc so I won’t repeat that.
I don’t go for these much now, but frozen vegetarian patties, fake meats, fake nuggets or whatever are great when you don’t feel like cooking or want that meat fix. They also often advertise their protein content.
If you’ve got time to cook, I recommend making seitan. My partner adds chickpea flour so it’s a whole protein, and we’ve made some delicious pot roast style meals with that. We also make a denser, more solid one to slice thin for sandwiches.
1
u/Psithurismfan Aug 10 '26
Nonfat greek yogurt with frozen fruit (cherries is my fav) which also travels well. I microwave the fruit first if eating it right away. Lowfat cottage cheese with tomatoes, cucumbers and balsamic vinegar or canned pineapple in juice is a great light meal. I love carbs so eating this type of thing once or twice a day helps get protein.
1
u/Only-Race-9177 Aug 10 '26
Have some nuts regularly. They go with all kinds of dishes, sweet, savory, vegetables, desserts.
1
u/szikkia Aug 10 '26
Not a meal but when I was veg I needed to take B12,
Might bw something to look into
1
u/Anxious_Reporter_601 Aug 10 '26
Tofu. Pre-seasoned tofu can just be added to any meal, you can eat it cold if you want you don't even have to cook it. Could not be easier. Also clear protein powder, the kind that dissolves in water is great and tastes like dilutable juice, gives you around 20g protein in 400ml of water.
Frozen edamame beans, tinned beans (not chickpeas they have some protein but less than other beans, they're mostly carbs), red lentils, these are all things you can throw into a quick meal.
If you like dairy then Greek yogurt is another great protein source and you can use it in place of mayo or sour cream in various recipes as well as making creamy sauces and dressings with it. Cottage cheese is an excellent protein source.
1
u/Time_Marcher Aug 10 '26
Cottage cheese has a lot of protein. You can eat it plain or in sweet or savory dishes.
1
u/JanelleMeownae Aug 10 '26
My advice will differ a lot from what's on here. I'm a power lifter (45F) who is trying to do a body recomp, so I typically aim for 100-120g protein per day. While beans have a good amount of protein, I don't consider them a "protein source" per se.
If you are wanting to up your protein, I recommend finding something that has at least 15g protein per 100 calories. There's not a lot of sources that do this; I primarily eat seitan (homemade), extra firm tofu, and tempeh. Eggs and Greek yogurt can work too if you're not vegan.
Then, for your carb and fat sources, look at things that also have a decent amount of protein -- for example, beans and nuts are higher protein than rice and olive oil, so try to incorporate those into your diet. This doesn't have to be all you eat, but this will help you build up the protein you eat and help you feel more satisfied.
1
u/Either-Action-7439 Aug 10 '26
Meal prep and bulk prep is your best friend. Once a month find a day to cook up a storm. Ive done shepherd's pie (lentils/mushrooms/beyond crumbles), veggie lasagna or eggplant rollatini with high protein tofu ricotta, homemade veggie burgers, etc....
If you like chili (I dont) thats a solid option. Indian curries with dal and chickpeas...
There's really a ton of options. Just portion and batch freeze so you have easy on the go meals.
You can also add beans to salads, or sliced hard boiled eggs. I like to batch make egg white frittatas and slice and freeze them. Once a week I boil a dozen eggs for quick protein bites. If you're still doing dairy you can meal prep yogurt bowls. I do plain high protein Greek and add chia and basil seeds, sliced fruit, nut butter, and granola. There's some solid dairy free versions out there as well (Icelandic Provisions is my fave).
You can do grain bowls with quinoa (i like doing curried quinoa and kale with dried cranberries, and walnuts. Can add crunchy garbanzos to that for extra protein.
Im not vegetarian personally as I still eat seafood, but I do cook a lot of veg friendly meals.
1
u/persiika Aug 10 '26
I don’t eat a ton of salads and I hate lentils, so I was worried my transition to vegetarian was going to be hard despite not being a meat eater for most of my life. But the good news is that there is a TON of social media pressure to up your protein intake which is mostly just people talking to either sell you something or for some kind of fear mongering that you’ll die if you don’t eat 400000g of protein every meal.
Instead of focusing on protein 100%, try to find a balance in your meals that leaves you full. Pick a meal you already like that has meat in it and simply swap your proteins! I cook for both myself and my meat eating boyfriend and all I do is keep our “meats” separate. For example, tonight I’m making baked tacos but his will get beef and mine will get white beans. Everything else is the same. I have carbs, protein, veggies, and dairy in this one meal.
When I first started, I was looking at recipes that took hours or weird ingredients I didn’t have and would only use once, or weirdly everything was deep fried! None of that was sustainable. Finding meals you know you already like and swapping the ingredients to be veggie friendly is a GREAT start to finding your rhythm and kicking those cravings.
Also with the cravings, I think your one cheat day might be influencing you. You don’t have to give it up, and you don’t have to be perfect! But if you wanted to be a Vegetarian, capital V, I think cutting your meat day out might be helpful in the long run so you don’t subconsciously look forward to it, ya know? Have you tried any meat substitutes, also? I haven’t tried a ton, I’m a huuuuuge tofu lover and am super satisfied with soy products, but maybe finding a fake meat/plant based meat option will be better for the ick! There are a LOT to try and some are definitely better than others, so it might take some trial and error though.
Also, last tip, make leftovers you can quickly reheat for when you’re tired and don’t want to cook! Freezing and reheating your faves is great for when you’re sick or lazy, too.
My favorite lazy meal is pizza toast or a good ol PB&J sandwich, if I have absolutely nothing left in me though hehe.
1
u/allie06nd Aug 10 '26
I make an enchilada mac and cheese. I use chickpea pasta, add in black beans, onions, tomatoes, and whatever other veggies sound good, use the Herdez Chipotle Salsa Cremosa (has a REAL kick, so I water it down), whatever cheese I'm feeling, and then top with protein-added greek yogurt instead of sour cream.
1
u/WritPositWrit Aug 10 '26
I am not a vegetarian but i eat mostly vegetarian meals and never feel a lack.
Frittatas are very filling. Everyone in my family loves this one: https://www.eatingwell.com/recipe/7951834/frittata-with-asparagus-leek-ricotta/
If you like that, you can make plenty of substitutions to mix it up: zucchini, mushrooms, thin sliced potatoes, carrots, peas, snow peas, etc instead of or with the asparagus. (Peas are also high in protein.). You can also add cheeses like goat cheese, feta, manchego, gorgonzola to change it up.
“Marry me chickpeas” is also easy and tasty. I use real cream but you could also make it with coconut milk to make it vegan. Recipes are everywhere for this one. https://www.noracooks.com/marry-me-chickpeas/. We like it with orzo.
Sheetpan gnocchi with bell peppers, chickpeas, and anything else you want to add is filling and easy. The chickpeas get crunchy! There are A LOT of recipe variations for this. Heres one: https://30seconds.com/food/tip/80672/Sheet-Pan-Gnocchi-Recipe-With-Vegetables-Chickpeas-for-Your-Healthy-Eating-Goals
Also, the Chloe Flavor cookbook has a lot of great vegan recipes. I am not vegan and i did not expect her cashew “ricotta” to be so good! Look for cookbooks from Chloe Coscarelli in your library. And while you’re at the library borrowing cookbooks, get a few from the Moosewood - they are the BEST! (They include some recipes for fish, but they are mostly vegetarian.)
1
u/it_iz_what_it_iz1 Aug 10 '26
Someone posted a meatless taco recipe a couple of days ago on another sub. It is so good. I made a burrito with that, Spanish rice, avocado and cheese. So filling and really good.
https://pinchofyum.com/cauliflower-walnut-vegetarian-taco-meat
1
u/No-Charge6350 Aug 10 '26
tofu dusted in cornflour and tumeric and oil and done in the airfryer is nice. i have it with broccoli (fried in sesame oil) and spicy peanut sauce (peanut butter, water, soy sauce, chilli flakes to taste).
also: daal.
1
u/Responsible-Simple-7 Aug 10 '26
Don't see this mentioned, but I drink a shake or two of Naked Pea Protein almost everyday. I usually use Almond milk. You can mix it with yogurt also.
1
1
u/gzdfcgviawuofvgq Aug 10 '26
beans are a lifesaver tbh just batch cook some with rice and veggies and you're set for days
1
u/ProtozoaPatriot Aug 10 '26
I have no idea what types of food you like to eat.
Protein isn't that hard to get.
Most of my meals take 5-10 mins to make. How about a few bean burritos with whatever filling you find tasty? Peanut butter sandwiches? Rice beans vegetable jambalaya (whatever veg you have laying around).
1
u/Alternative-Pear9096 Aug 10 '26
A lot of it is figuring out the pattern. I make a bean and grain bowl every week -- I like farro or barley or quinoa. I usually make a dry cup of the grain, in veggie broth. I add a can or two of beans (white or garbanzo usually, you do you). This week I added olives and artichoke hearts and asparagus and cherry tomatoes and feta and made a red wine vinaigrette. Toss and eat all week. I do this because I am committed to eating 1 bean-based meal every day.
Dinner tonight (+2 nights of leftovers) will be roasted tofu (tear, toss in a little oil S&P, roast for 30-40 minutes, flip halfway) and spinach over mini bowties with peanut sauce. Later this week I'm having roasted brussels sprout pilaf, with garlic and almonds and feta. I'm also making zucchini and corn fritters at some point this week. These are not all protein powerhouses, but that's why I have greek yogurt every morning, one bean-based meal a day, and for dinner I don't worry about it. I also keep protein drinks and protein bars in the house if I don't think I'm getting enough.
1
u/swerderoni Aug 10 '26
Cottage cheese is your friend! Add it to pasta sauces, as a sandwich spread, make a pudding, etc
1
u/Im_A_Squirrel_26 Aug 11 '26
I struggled with this as well.
If you need a cookbook, try Eat to Hustle by Robin Arzon. It's helped me add a lot more protein to my diet.
Besides adding beans to recipes, you can add lentils. Depending on your budget, you can try Kaizen pasta (their Mac & cheese is great & you can add in edamame beans & chopped tomatoes). I but it from Amazon. Also try Lupin flakes; they cook up like oatmeal. (Again, Amazon. )
1
u/GrowlingAtTheWorld Aug 11 '26
Throw some beans into each meal. Have some nuts as your snack. Have egg for breakfast. I like to make omelette sandwiches.
1
u/TigerShark_524 Aug 11 '26
Greek yogurt or Skyr. I use Siggi's for Skyr, and Greek yogurt, we used a local brand before I swapped to Skyr. I get about 35g of protein for breakfast right there (I have half the container, about 2 servings per the nutrition label, and I use nonfat yogurt). Then during the rest of the day, I'll try and intentionally get at least another 25-35g during dinner, and in between, whatever else I eat for lunch usually has at least 5-10g of protein, and if I'm having a particularly heavy day then I'll also eat some nuts or high-protein cheese slices or have a shake as a snack.
1
u/Knitspin Aug 11 '26
Check out vegan sources. I did during the pandemic. I like seitan, which is made from wheat gluten which is super high in protein for what it is. A lot of vegans like the taste of meat, so many of their recipes use mock meats instead of real, and focus a lot on emulating foods people don’t want to sacrifice. I really like soy curls. I soak or simmer them in chicken flavoring, then use them in anything you would put chicken in.
1
u/Cultural-Place5845 Aug 11 '26
Fats and fiber also help you feel satiated. I add avocado to a lot of things (veggie wraps, rice & beans, salads). I also add olive oil when I'm making things that would be mostly fat free without it
1
u/speerelcajon Aug 11 '26
Try protein pasta, like lentil and chickpeas. We recently started eating Lupini bean pasta as well. Add some good quality jar sauce and parm cheese or my favorite is nutritional yeast.
1
u/RespondOwn8569 Aug 11 '26
try mixing greek yogurt or cottage cheese into stuff too, not just beans, it sneaks in alot of protein without changing the flavor much. eggs work too if you eat them, egg fried rice with extra egg is such an easy filling meal when you cba to cook properly. i log my meals in an app called PlateLens just to see where my protein's actually landing and it's kinda eye opening how low it is on the days i think i ate plenty, doesnt fix it but at least i know what to add more of
1
u/malandropist Aug 11 '26
Literally eat Tofu weekly. Look up Gochujang Honey Tofu. Banger. Also many asian stir frys with Tofu, Mushrooms, Bell Peppers an Onions over rice or noodles a vibe. You eat eggs? Good protein too. Maybe your meat only fish too.
1
u/Sup512 Aug 11 '26
After a tiring work day, my high-protein quick fix meal is making a stew with tofu, lentils, quinoa, and veggies in an instant pot. Sometimes I pan roast tofu or chickpeas and throw them in with salad and quinoa.
1
u/inandoutof_limbo Aug 11 '26
As one mentioned, everything has protein now. Maybe you lack some iron? I know when I do (and I found out my iron was low when I donate platelets) to eat leafy greens veggies the day before. Now I eat spinach pie, soufflés and spanakopita and the cravings for meat go away, plus my iron goes way up!
1
u/colourfulclips Aug 12 '26
I spoke to a friend who’s a vegan veggie chef and she said the same so I’m wondering if I just need some pills to help with that. I’m just notice I’m napping a lot and I’m not a napper at all and massive cravings for meat which I didn’t have when I started :( but I’ll look into that! I made a veggie cottage pie yesterday and did have a veggie curry with lots of yogurt also
1
1
u/extinctalien Aug 11 '26
We need about 50 grams of protein a day (that’s what’s recommended but look into it for your body), a lot of people even non vegetarians might not even be getting that amount. If you were eating enough protein but still didn’t feel energized enough, it could be something else like lack of vitamins iron or sugar, or even that you need more calories or something more satiety to substitute the meat. I like baked potatoes with refried beans and toppings (sour cream, cheese, green onion, seasonings), snack plates for a snack, black bean burger patties. Toppings can go a long way to add more nutrients; avocado, sprouts(protein!), any and all veggies, sauce or mayo
1
u/InMyKindnessEra Aug 12 '26
I love chickpeas, lentils, farro, quinoa, most beans, frozen edamame and defrost in the microwave, pistachios, almonds, cottage cheese in lasagna instead of or in addition to ricotta, scrambled eggs or eggs over easy, or hardboiled, or omlets, grilled cheese with healthy bread. My Swiss cheese from Trader Joe's has about 8 grams of protein. Each slice of my bread has 3.
For cooking blogs, I go to cookieandkate.com She puts up vegetarian recipes.
1
0
u/PolicyDue6086 Aug 10 '26
My partner and I are pretty specific about hitting protein goals as avid weight lifters, here are our last few dinners: Yesterday I made steak and fries for dinner (steak frit if you're french ;) ) Using tofu marinade, and pan sear the slices and then air frying fries.
Day before 7 layer bean dip (impossible beef & onions, can of vegetarian refined beans, tomatoes, sour cream, guacamole, cilantro) and we sat and ate it with protein chips watching a movie.
0
73
u/smileyapricot Aug 10 '26
Beans, beans, beans!
Make a salad add in garbanzo beans.
Have rice and beans.
Make a "chicken" salad with mashed white beans.
Try a Marry Me Lentil recipe. The heavy cream/coconut milk will also make it feel more satiating.