High-Protein Vegan Dishes for Athletes

Plant-based eating is all the rage, but to be honest, vegetarian and vegan meals are often inadequate in the protein department. Stay on track with your goals while also embracing a plant-based life with these high-protein plant-based dishes, courtesy of Ella Magers, fitness and wellness coach and author of The Six Weeks to Sexy Abs Meal Plan. 

Lusty Lentil Mint Salad

Makes: 2 Servings

Full of tasty greens and textures and packed full of highly nutritious lentils, this plant-based salad is a clean and refreshing choice. 

INGREDIENTS

• 2 cups lacinato kale (not curly), stems removed, finely chopped
• 2 tbsp extra-virgin olive oil, divided
• 1 can (15 oz) lentils, drained and rinsed
• 1 green onion, diced
• ½ red bell pepper, diced
• 15 grape or cherry tomatoes, quartered
• ⅓ medium cucumber, diced
• ¼ cup loosely packed mint leaves, chopped
• ¼ cup loosely packed curly parsley, chopped
• ½ large lemon, juiced
• ¼ tsp sea salt

DIRECTIONS

Place kale in a large bowl and add 1 tablespoon olive oil. Using your hands, massage kale to coat and tenderize. Add remaining ingredients and toss thoroughly. Refrigerate 2 hours or overnight.

Nutrition Facts (per serving): calories 487, fat 15 g, protein 27 g, carbs 66 g, fiber 25 g, sodium 260 mg

Thai Peanut Zucchini Noodles

Makes: 2 Servings 

This low-carb meal uses spiralized veggies to create a flavorful, fat-fighting plant-based dish. The Thai peanut sauce is rich and satisfying, and the edamame adds a ton of complete protein. 

INGREDIENTS

• 1 cup frozen, shelled edamame 
• 2 large zucchini, spiralized
• 2 large summer squash, spiralized
• 1 red bell pepper, seeded and finely sliced 
• 1 large carrot, shredded 
• ¼ cup dry-roasted peanuts or cashews
• 1 tbsp black sesame seeds
• black pepper, to taste

Peanut Sauce

• 2-4 tbsp sodium-free vegetable broth 
• 4 tbsp all-natural peanut butter 
• 2 tbsp tamari
• 1 clove garlic, minced
• 2-4 tsp hot sauce 
• 2 tsp sesame oil
• 2 tsp fresh ginger, grated
• 2 tbsp apple cider vinegar

DIRECTIONS

Bring a medium-size pot of water to a boil. Add edamame and cook 5 minutes, or until slightly tender. Drain and set aside. Spread veggie noodles, red bell peppers and carrots on paper towels and pat dry. In a small bowl, whisk together sauce ingredients, starting with 2 tablespoons vegetable broth and adding more as needed if a thinner sauce is preferred. In a large bowl, combine veggies, edamame and sauce and toss to coat. Divide into 2 plates and sprinkle with peanuts, sesame seeds and black pepper (to taste). 

Nutrition Facts (per serving): calories 513, fat 37 g, protein 21 g, carbs 46 g, fiber 17 g, sodium 1,124 mg

Flirty Farro Soup and Baby Bok Choy

Makes: 4 Servings

This soup is packed with protein, vitamins and minerals, and the high-fiber content will fill you up while improving digestion. 

Flirty Farro Soup 

INGREDIENTS

• 1 cup farro, rinsed
• 8 cups vegetable broth
• 2 cups kale, chopped
• 1 (14 oz) can diced tomatoes
• 1 tbsp Italian seasoning
• ½ cup fresh parsley leaves, chopped
• ½ yellow onion, chopped
• ½ large lemon, juiced
• ½ tsp sea salt
• black pepper, to taste 
• 1 (15 oz) can cannellini beans, drained and rinsed

DIRECTIONS

Place all ingredients except cannellini beans in a slow cooker. Cook on low for 8 to 10 hours. Then add beans and cook 30 minutes more.

Baby Bok Choy

INGREDIENTS

Sauce

• 2 tbsp tamari
• 1½ tbsp lemon juice
• ½ tsp garlic powder
• ½ tsp cornstarch 
• 1 tsp sesame oil 
• 2 stalks baby bok choy, chopped, stalks and leaves separated
• 1 tsp black sesame seeds, optional

DIRECTIONS

In a small bowl, whisk together sauce ingredients and set aside. Add sesame oil to a skillet and heat over medium-high. Add bok choy stalks and cook 1 minute. Add leaves and saute until tender, about 5 to 8 minutes. Add sauce and cook 2 minutes, or until bok choy is fork tender. Add sesame seeds and serve with soup.

Nutrition Facts (per serving): calories 162, fat 1 g, protein 7 g, carbs 33 g, fiber 6 g, sodium 358 mg

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