There’s a lot of vegan food articles out there that’ll help you lose weight and improve your cholesterol and blood sugar.
There’s a few that’ll include the protein amounts per serving.
There’s even less that’ll include the cost per serving.
This is an ongoing list of some of the higher protein and lower cost meals I’ve come across that I regularly eat myself.
They are simple, yet tasty but they are not addictive.
Baked Tofu Reuben w Side Salad
3.5 oz baked tofu – 60 cal, 7 g protein, $0.25
Double fiber wheat – 100 cal, 6 g protein, $0.30
Sauerkraut – 20 calories, 1 g protein, $0.10
3 oz broccoli sprouts – 35 cal, 2 g protein, $0.20 (grow at home)
1 tbsp Thousand Island dressing – 55 cal, 0.3 g protein, $0.15
Non-stick spray – 20 calories
With Side Salad
2 cups Mixed salad greens – 40 calories, 4 g protein, $0.75
3 oz lentil sprouts – 90 calories, 7.5 g protein, $0.20
1 tbsp Thousand Island dressing – 55 cal, 0.3 g protein, $0.15
475 calories, 28 g protein, $2.10
Edamame and Baked Hashbrowns over Salad Greens
¾ cup Edamame (shelled) – 150 cal, 12 g protein, $0.50
3 cups Mixed salad greens – 60 calories, 6 g protein, $0.75
4 cups Baked Hashbrowns – 320 cal, 8 g protein, $0.65
530 calories, 26 g protein, $1.90
I’m a big fan of meal prep. This next one takes less than 20 minutes to make 4 batches that’ll last you for 4 days (or less if you eat more than one at a meal). For this batch I added some extra edamame to stretch the tofu a bit.
Tofu Tacos w Side Refried Beans
3 oz Tofu stir fried with taco seasoning, 60 cal, 10 g protein, $0.25
2 corn tortillas – 100 cal, 2 g protein, $0.10
1 cup Mixed salad greens – 20 calories, 2 g protein, $0.25
½ cup refried beans (fat free) – 90 cal, 6 g protein, $0.25
Per serving – 270 calories, 20 g protein, $0.85
2 servings – 540 calories, 40 g protein, $1.70
Overnight Oats
Oats, 0.5 cup – 150 cal, 5 g protein, $0.25
Purely Inspired – Organic Protein, 1 serving – 140 cal, 20 g protein, $1
2 Tbsp Pb2 – 50 cal, 5 g protein, $0.30
Strawberry, 5 med – 20 cal, 1 g protein, $0.30
Cinnamon, 0.5 tsp – 3 cal, $0.05
1 cup Soy Milk – 130 cal, 7 g protein, $0.38
493 cal, 38 g protein, $2.28
Vegan Banana Protein Pancakes (2 servings)
1 banana, 105 cal, 1 g protein, $0.30
1 cup whole wheat flour, 408 cal, 16 g protein, $0.20
1 tbsp baking powder, $0.05
Salt
1 cup Soy Milk – 130 cal, 7 g protein, $0.38
Cinnamon, 0.5 tsp – 3 cal, $0.05
1 tsp vanilla extract
Purely Inspired – Organic Protein, 1 serving – 140 cal, 20 g protein, $1
1 tbsp flax seeds, ground – 55 cal, 2 g protein, $0.20
Per serving, 420 calories, 23 g protein, $1.09
The more of these you make, the more you’ll realize it’s like Chipotle cooking – make some base ingredients then mix and match to make a bowl, sandwich, burrito, etc. Here’s a list of the ingredients used above. More on the way as I test new recipes…
Ingredients to Mix and Match
3.5 oz baked tofu – 60 cal, 7 g protein, $0.25
2 slice ezekiel bread – 160 calories, 8 g protein, $0.40
Double fiber wheat – 100 cal, 6 g protein, $0.30
Sauerkraut – 20 calories, 1 g protein, $0.10
3 oz broccoli sprouts – 35 cal, 2 g protein, $0.20 (grow at home)
3 oz lentil sprouts – 90 calories, 7.5 g protein, $0.20
2 cups Mixed salad greens – 40 calories, 4 g protein, $0.75
1 tbsp Thousand Island dressing – 55 cal, 0.3 g protein, $0.15
¾ cup Edamame (shelled) – 150 cal, 12 g protein, $0.50
4 cups Baked Hashbrowns – 320 cal, 8 g protein, $0.65
Baking – 0 calories
Non-stick spray – 20 calories