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High Protein Vegetarian Dinners for a Healthy Heart and Mind

Maintaining a healthy, active lifestyle can be onerous through record-breaking ice storms and Siberian-intensity windchill. Mid-winter blues can wreak havoc on our commitment to fitness and diet, ultimately undoing much of the payoff warm-weather workouts awarded us. Aside from self-driven exercise inspiration, making the effort to eat well during the dark months can make all the difference. There are a number of ways to keep yourself active this winter, including going out and dressing up, even in the bitter cold. Cooking warm, healthy meals is another way to keep yourself on track. These high protein vegetarian meals are high in calcium and protein, two essential energy-boosting nutrients. Swap another night of takeout for one of these rejuvenating recipes.

Nutty Quinoa Tofu Bowls

Serves 2

Protein: 43g

high protein vegetarian nutty tofu bowl

What you’ll need:

1/2 cup quinoa

2 teaspoons olive oil

1 cup broccoli florets

2 tablespoons peanut butter

1 tablespoon lime juice

1 small diced bell pepper

1/2 teaspoon grated ginger

4 slices extra firm tofu, baked

2 tablespoons roasted peanuts

1/2 teaspoon brown sugar

4 tablespoons soy sauce

1 tablespoon maple syrup

1 clove minced garlic

 

How it’s done:

Cook quinoa in water according to directions while heating olive oil in a skillet over medium heat.

Add red pepper and cook until soft.

Set in a separate bowl and add broccoli to the skillet.

Cover and steam until broccoli is tender.

Combine broccoli and peppers in a separate bowl.

Mix peanut butter, lime juice, water, soy sauce, sugar, and ginger in a small bowl and set aside.

Mix soy sauce, syrup, olive oil, garlic, and pepper in a small baking dish.

Place tofu in the dish and let marinate for 30 minutes, flipping the tofu regularly.

Preheat oven to 400ºF.

Place marinated tofu on baking sheet and bake for 40 minutes, until edges are dark.

Top each quinoa bowl with two slices of tofu and chopped peanuts. Serve warm and enjoy!

 

Cashew Noodles with Broccoli

Serves 4

Protein: 26 grams

Cashew Noodles vegetarian

What you’ll need:

5 cups broccoli florets

4 cups enriched egg noodles

3 tablespoons vinaigrette of choice

1/2 cup roasted, unsalted cashews

 

How it’s done:

Bring a large pot of water to a boil, add broccoli and cook until soft.

Set aside and return water to a boil.

Add noodles and cook through until soft. Drain well.

Put vinaigrette of choice, cashews, and 1/2 cup water into a blender and purée until smooth.

Return warm noodles to mixture and broccoli.

Cook over medium heat, tossing gently, until heated through.

Serve warm with tofu or other mixed vegetables if desired.

 

Zucchini Paneer with Chickpeas

Serves 4

Protein: 28 grams

Zucchini Paneer vegetarian

What you’ll need:

1 cup chopped tomatoes

4 medium cubed zucchinis

1/2 cup water

3 tablespoons grapeseed oil

2 tablespoons chopped ginger

1 chopped red onion

1 teaspoon fenugreek seeds

1 teaspoon turmeric

1 tablespoon garam masala

1 cup diced paneer

1/2 cup chopped cilantro

1 cup chickpeas

 

How it’s done:

Heat grapeseed oil in a large skillet.

Add onion, chopped ginger, and all spices.

Cook for three minutes. Add tomatoes, zucchini, and water.

Cook until zucchini is tender. Add garam masala and cover.

Heat a nonstick pan over medium heat and add remaining oil.

Fry paneer cubes until golden brown. Add to the zucchini and stir well.

Toss in cooked chickpeas and serve with rice of choice.

 

Mushroom and Black Bean Burger

Serves 4

Protein: 30 grams

Black Bean Burger vegetarian

What you’ll need:

2 cans seasoned black beans

1 cup sliced portabella mushrooms

1/4 cup vignette of choice

1 cup breadcrumbs

1/4 cup onion, grated

4 slices swiss cheese

4 tablespoons olive oil

4 whole wheat hamburger buns

1 cup spinach

1 large sliced tomato

1 egg

1/2 teaspoon chili powder

 

How it’s done:

Drain canned black beans and mash thoroughly.

Add bread crumbs, onion, egg, and chili powder to bean mixture.

Let sit for 5 minutes. Heat olive oil in a skillet over medium heat.

Make small patties from bean mixture and place the patties in the skillet and cook for 5 minutes, flipping regularly.

Place cheese on each patty, and continue cooking until burgers are heated through.

Toast buns until golden.

Place patties on buns and top with tomato, spinach, mushroom, and vinaigrette.

 

Spinach, Mushroom, and Ricotta Grilled Cheese

Serves 2

Protein: 25 grams

Grilled Cheese vegetarian

What you’ll need:

1/3 cup reduced-fat ricotta cheese

1/4 cup fresh spinach

1/2 cup mushroom of choice

1 tablespoon basil

1 clove garlic, crushed

1 tablespoon black pepper

4 slices sourdough bread

1 tablespoon reduced-fat butter

1/2 cup reduced-fat alfredo sauce

 

How it’s done:

Fry garlic in a small amount of olive oil over medium heat.

Remove from heat and add ricotta, spinach, mushroom, pepper, and basil to the garlic.

Mix well. Spread one side of each slice of bread with butter.

Divide the ricotta mixture in half and spread it on the unbuttered sides of two slices of bread.

Return the pan/skillet to the stove over medium heat and place the sandwiches in the pan.

Cook until cheese has melted and both sides are golden brown.

Sprinkle with extra seasoning and serve with Alfredo sauce.

How Much Protein Do You Actually Need?

Protein may be the Beyonce of nutrition. Composed of chain-forming molecules called amino acids, protein forms tissue, muscles, organs, enzymes, collagen, and many important hormones; in short, proteins are what make us who we are.

Ironically, of the three macronutrients that make up our diets (including carbohydrates and fats), proteins should only account for 10-30% of our daily requirements, and those wanting to increase muscle mass still only need as much as 35%.

Our bodies already create many of the amino acids that we need, but the others, called essential amino acids, are obtained through our diet. And since proteins cannot be stored, we need to eat the right quantity and quality daily. But how much is enough? What happens when we get too much or too little? And, is it possible to meet our daily protein requirements while following vegetarian or vegan lifestyles?

 

How much protein do we need?

The average person only needs about 0.36 grams of protein per pound of body weight. Meaning, a 130-pound person who rarely works out only needs an average of 46.8 grams of protein per day. On the other hand, protein is essential in muscle-building and repair and athletes require more than the average person. High-intensity athletes are encouraged to eat between 0.5 – 0.8 grams of protein per pound while bodybuilders may require a little more still.

how much protein 1

To put the quantities into perspective, 100 grams of turkey breast yields 22 grams of protein while 1 egg and 1 ounce of dry roasted almonds each provide 6 grams.

After some time, regularly eating more protein may lead to weight loss because it helps burn fat, but overconsumption can also have the opposite effect and lead to weight gain. Other side effects of too much protein include bad breath, constipation, diarrhea, organ failure, and even cancer. Too little protein can lead to unhealthy muscle and weight loss, fatigue, and a weakened immune system.

 

How can you be sure you’re getting enough protein in your diet?

In a perfect world, we wouldn’t need to think about this question because we would meet our nutritional requirements with a well-rounded diet. In reality, however, planning meals can be difficult amid pursuing successful careers, family obligations, and hobbies. MyFitnessPal is an app that can record the carbohydrates, fats, and proteins consumed in meals. Logging in regularly can help be more mindful of nutritional intake.

how much protein 2

Animal meat and dairy aren’t the only ways to eat more protein. Those on a vegetarian or vegan diet can get a delicious boost with shakes since protein powders come in a variety of ingredients and flavors. Healthy and satisfying vegetarian dishes are possible with a few simple pantry staples like tofu, beans, and nuts. Soups are another guilt-free way to create satisfying meals filled with protein.

Protein Shakes that Actually Taste Good

It’s no secret that a diet high in healthy, lean protein helps maintain muscle mass and protects the body’s immune system, keeping us stronger and full of energy to tackle life’s demands. In addition to keeping our metabolism high-functioning and our mood stabilized, our hair and nails are primarily comprised of proteins, further emphasizing the power of the macronutrient.

Protein powder, in particular, is an excellent source of protein for those on a vegetarian or vegan diet, or who have trouble sustaining an adequate protein intake. In fact, women who drink protein shakes are more likely to lose weight and gain muscle than women who don’t. The Food and Drug Administration recommends 45 to 50 grams of protein a day for women who adhere to a 2,000- calorie diet, which is a simple goal with the assistance of protein shakes.

There are dozens of brands and types of protein powder on the market. From soy-based to whey, there’s an option for everyone. Deciding which protein powder is best for your lifestyle requires you to consider your budget and dietary restrictions. While whey protein is the most common and affordable, soy, hemp, and vegan blends may better suit your way of life. Many of these recipes include a particular type of powder, but can be substituted with a more suitable type. If you’re invested in the Fitspo life, protein shakes are a must. If you’re just trying to get in shape for an upcoming trip, we’ve got you covered too. Check out these recipes and get motivated to try your own.

 

Dark Peppermint Protein Shake

27 grams of protein

cocoa protein shake

What you’ll need:

1 scoop Designer Whey Gourmet Chocolate Protein Powder

1 large banana

1 cup almond milk of choice

2 tablespoons cocoa powder of choice

1/3 teaspoon peppermint extract

 

How it’s done:

Blend all ingredients in blender until smooth. Add three ice cubes and serve with nonfat whipped topping if desired.

 

Coffee Lovers’ Protein Shake

25 grams of protein

coffee protein shake

What you’ll need:

8 ounces non-dairy milk of choice

1.5 scoops Muscle Milk Protein Powder, Vanilla

1/2 cup black coffee of your choice

1 teaspoon cocoa powder of choice

 

How it’s done:

Brew cup of black coffee. Blend until smooth and toss in ice for a refreshing pick-me-up.

 

Coconut Cream Pie Protein Shake

Protein content varies based on protein powder

coconut protein shake

What you’ll need:

1 frozen banana

3/4 cup coconut water

1 scoop no added sugar vanilla protein powder of choice

1 tablespoon coconut oil

2 tablespoons unsweetened coconut flakes

 

How it’s done:

Blend until smooth with ice. Top with coconut cream and flakes if desired.

 

Strawberry Surprise Protein Shake

24 grams of protein

strawberry protein shake

What you’ll need:

1/2 cup vanilla-flavored almond milk

1/2 cup strawberry flavored Greek yogurt

1 scoop Gold Standard 100% Whey Protein Powder, Vanilla

1 teaspoon honey

1/2 cup frozen strawberries

 

How it’s done:

Blend all ingredients and serve with ice. Top with berries of your choice.

 

Matcha Madness Protein Shake

30 + grams of protein

matcha green tea protein shake

What you’ll need:

1 cup sweetened almond milk

1 teaspoon premium Matcha green tea of your choice

1 cup honeydew

1 scoop Vega Protein & Greens Vanilla Protein Powder

 

How it’s done:

Blend all ingredients for up to a minute to be sure Matcha has blended evenly. Serve with ice.

High Protein Soup Recipes for Nutritious (and Filling) Meals

Who doesn’t love soul-soothing meals that are also kind on the waistline? Soups become excellent dinners when you pack in the nutrients; and if you make them right, a great soup is hearty and filling. While some recipes call for few ingredients and don’t carry much nutritional value, high protein soup recipes can be the perfect addition to your daily meals.

High protein meals keep us feeling fuller, longer – a sensation we may not expect when creating “light” dinners. What do we mean by high protein? According to the Harvard Health Blog, our bodies require a daily minimum of 0.8 grams of protein per kilo of body weight (or 0.36 grams of protein per pound). To be considered high protein depends on the person asked, but an average sits around 1.2 grams per kilo or 0.54 grams of protein per pound.

As studied in peer-reviewed journal Nutrition & Metabolism, a high protein diet may aid weight loss goals; but the exact amount you need will vary depending on your lifestyle and goals. While bodybuilders and athletes may benefit from the muscle-building advantages of adding more protein to their daily routines, those of us simply looking to clean up our eating habits may want to consider smaller changes. High protein soups can be an excellent way to “up” your protein while cutting back on unhealthy fats and sugars. Here are a few delicious high protein soup recipes worth trying.

Chicken Zoodle Soup

zuchinni noodles

What you need:

  • Chicken
  • Chicken broth (or make your own to reduce the sodium)
  • Zucchini
  • Carrots
  • Onion
  • Garlic
  • A spiralizer

Who doesn’t love a classic? This recipe takes a colorful twist (pun intended) on an old favorite. The main protein sources are chicken and chicken broth, but zucchini adds a little bit extra too. From the masterminds of The Kitchn, this dish is easy to recreate at home by adding spiralized zucchini and carrots to poached chicken in an herb-spiced broth. Do you want another touch of protein? Take a page from an Asian cookbook and turn it into an egg drop soup by stirring in a whisked egg or two as soon as you remove it from the heat.

39.5 grams of protein in a 253-calorie serving

Coconut Red Lentil Dahl

What you need:

  • Coconut oil
  • Curry powder
  • Turmeric
  • Coriander
  • Red pepper flakes
  • Dry red lentils
  • Coconut milk
  • Stock or water

high protein soup

Here is a vegetarian-friendly soup that’s chock-full of protein and flavor. The entire recipe can be found on Running on Real Food and it’s definitely worth trying. The curry and coconut may make you feel like you’ve traveled to an exotic land without leaving your kitchen. Lentils are considered one of the best vegetarian sources of protein; and according to Medical News Today, they are jam-packed with fiber, folate, manganese, and vitamin B6, too (and the list doesn’t end there).

17 grams of protein in a 330-calorie serving

Turmeric Chicken and Chickpea Soup

What you need:

  • Boneless, skinless chicken thighs
  • Chopped red bell pepper
  • Chopped onion
  • Turmeric
  • Freshly grated ginger
  • Minced garlic cloves
  • Unsalted chicken stock
  • Chickpeas
  • Light coconut milk
  • Lime

high protein soup recipe

Who knows better about eating light than CookingLight Magazine? Searing the chicken as the first step gives the recipe a flavorful beginning. Then, the chicken is set aside so the herbs, spices, and vegetables can add their own aromatic touches before pouring in the broth. Incorporate the coconut milk as one of the last steps before serving this delicious meal. Not only do the chickpeas add a second punch of protein alongside the chicken, but these heart-healthy legumes are an excellent source of fiber, manganese, and folate. Immune systems may appreciate the extra boost with super spices like turmeric, ginger, and garlic.

27 grams of protein in a 314-calorie serving

Cioppino or “Fisherman’s Stew”

What you need:

  • Sliced fennel bulb
  • Chopped onion
  • Chopped shallots
  • Chopped garlic
  • Dried, crushed red pepper flakes
  • Tomato paste
  • Diced tomatoes in juice
  • Dry white wine
  • Fish stock
  • Clams, mussels, and uncooked shrimp (all cleaned, and you can remove from, or add to, this list)
  • Assorted fish fillets like halibut or salmon

high protein soup recipes

No matter where you go or what name it goes by, pescatarians everywhere calls this style of soup “delicious.” This particular recipe comes from Italian-cuisine diva Giada De Laurentiis, and many of the ingredients are pantry staples that may already be at home. You can choose whichever seafood you like, and enjoy the awesome omega-3s in addition to the protein. As the recipe suggests, make the broth first. Mollusks (clams and mussels) hit the pot first so they have time to open; crustaceans (i.e. shrimp) and fish are added next, and the seafood is all cooked thoroughly, which shouldn’t take much longer than approximately 10 minutes.

Grams of protein will depend on fish or shellfish used. 100 grams of cooked salmon provide approximately 20 grams of protein, while the same amount of cooked shellfish add a bit more protein (around 25 grams per 100 grams of shellfish).