More than eighty million people worldwide follow a vegan lifestyle, and it’s growing at an exponential rate. There is a popular myth that you can’t get enough protein on a vegan diet; this is not true.
A hundred grams of protein in a day is not a challenging task. If you understand nutrition and calorie management, you can easily make a 100g protein vegan meal plan for yourself.
You can have up to 150grams of Protein in a day with a vegan diet (with proper supplementation and macro-management).
A vegan diet includes all plant-based foods like soya chunks, tofu, oats, peanut butter, etc. This guide will show you an easy to prepare high protein vegan meal plan that you can follow regularly. You don’t need any vegan protein powder supplement for this meal plan.
Before we start, let’s discuss why there are so many myths around the vegan diet?
Most people who don’t know nutrition or vegan diet say that vegan food sources lack the essential amino acids required to complete the Protein.
To some extent, this is true that most single plant-based ingredients lack some essential amino acids. But this is a half-truth; they don’t tell you that you can get the remaining amino acids by combining two or more different plant-based protein food.
For example, a combination of kidney beans and quinoa is a complete protein vegan meal.
Let’s make a meal plan. We will be having three meals(breakfast, lunch, dinner) for this vegan diet plan.
Note – For this meal plan, I am assuming your daily calorie requirement is 1600-1800kcal.
A 100gms Protein Vegan Diet Plan
Peanut Butter Sandwich With Fresh Fruits.
- Bread slices (4)
- Peanut butter (2 tsp)
- 1 Apple/Orange
Total Calories = 550(approx)
Total Carbs = 55-60gms; Protein = 23-25gms; Fat= 18-20gms
Peanut butter is an excellent source of healthy fats and Protein. Rich in monounsaturated poly fat, Peanut butter can be a great source of complete Protein if used appropriately.
Also, Read – GHOST Vegan Protein Review
You want to make sure you use clean and raw peanut butter, not something filled with vegetable oil or hydrogenated fats. So, whenever you buy peanut butter, check the natural ingredients; it must be raw peanuts.
Along with the peanut butter, we are using four slices of whole wheat bread. Bread is an excellent source of complex carbs and fibers. A combination of real bread and peanut butter gives you the complete protein your body needs.
Soya Chunks Salad
- Soya chunks (100 gm)
- Peanuts (25 gm)
- Veggies (Tomato, onion, cucumber, greens, etc.)
- Olive oil
Total Calories= 430-450 kcal
Total Carbs= 35-40gms; Protein:- 55-60 grams; Fat= 13-15gm
Soya chunks are derived from soya seeds. It’s a rich source of complex carbs and Protein. One hundred grams of soya chunks have 52 grams of Protein. Soya chunks probably have the highest Protein per gram among all other plant-based sources.
You get carbs and Protein from soy, and for fat, we will use 25 grams of peanuts.
Chop all the veggies and mix them with boiled soy chunks. You can garnish with black paper, salt, or anything you prefer for dressing.
Tofu and Rice
- Veggies(to cook tofu)
Total Calories= 500-550 kcal
Total Carbs= 30-35gms; Protein:- 25-28 grams; Fat= 20-25gm
Tofu is prepared by coagulating soy milk and pressing the resulting curds into solid white blocks of varying softness. It’s a high protein, low carb food. 100grams of tofu have only 83 calories.
Low-calorie quality makes it suitable for a fat loss/ calorie deficit diet. We are using rice for carbs. You can cook tofu with five grams of butter or oil and lots of veggies.
- Total Calories= 1550-1600kcal
Total Carbs= 130gms; Total Fat= 60gms; Total Protein= 115gms
So, You see. That’s a 115grams of protein vegan diet plan made under only 1600calories. A vegan diet is not underweight or incomplete; You’ll have to learn different ingredients to make it work. Combining other elements can make the amino acid profile complete.
You can follow this meal plan if you follow a calorie deficit diet plan where your daily calorie requirement is around 1800-1900 calories.
I hope you got your answers, and if you still have some doubts, you can ask me in the comment section.