If you are seeking new ways on how to implement more protein in your diet and yet to stay away from animal products, do not worry at all. There are millions of ways how to make it happen.

Protein rich meals that do not have any animal products in them are more available to you than you think.



Here is one little truth you probably did not know. The protein can be found everywhere! It can be found in fruits and veggies! The broccoli and asparagus both contain 4 grams of protein per cup.

This is as much as the egg, considering it contains 6 grams of protein per whole egg. The spinach contains 5 grams of protein per serving, ½ cup of cooked lentils contain an amazing portion of 22 grams of protein.

We only gave you a couple of examples, the truth is that there is a wide spread of foods which you can consume to work the protein into your dieting plan. So basically, most of the people are aware of these facts but the problem comes when you get into the kitchen and start cooking.

People don’t know how to combine the foods altogether in order to create a rich nutrient meal.

Another truth is, that this kind of food regime is definitely worth trying. The animal products have been linked to various health issues, such as diabetes, cancer, heart disease, and digestive issues.

Aside the animal cruelty, we eat more meat now that ever before, but we are also sicker than we’ve ever been before. This is why it is time for all of us to try and seek out the nutrients we need in the nature.

We are going to overwhelm you with truths right now, but your body does not need the protein as much as you think. The body runs off carbs and glucose, not protein, so even though it is an essential part of the health, we are in more need of vitamins and minerals than the protein.

Luckily for us, the plants are packed with everything we need, not only one nutrient. It is a combination of carbs, vitamins, minerals and protein.

Remember that whole grains, seeds, fruits, nuts and legumes are all filled with protein, so you can use them in any of your dishes. And if you have no idea where to start, we are here to help you with that part.

That is why we give you several recipes which will provide you with 15 grams of protein and more! We got great breakfast, lunch and dinner ideas for you! Check them out!

  • Green smoothie filled with protein – this smoothie is packed with protein, fiber, vitamins B, minerals, iron and antioxidants, all in just one cup. You can enjoy it while you travel to work in the morning or simply enjoy it at home. The main compound of this smoothie is the spinach. If you want extra frostiness in your smoothie, then take the leaves of the spinach and freeze them before adding them to your blender.

To prepare this smoothie you will need two cups of spinach, frozen blueberries, frozen blackberries, frozen pineapple and rolled oats, ½ cup of each, then 2 tablespoons raw almonds or a tablespoon raw almond butter, half a cup of cold water and some ice cubes. Simply blend all the ingredients together and enjoy!

  • Salsa scramble with black beans – this is something that can be prepared under 5 minutes time and does not require any cooking skills at all. If you love scrambled eggs, then you will love transitioning them in this recipe. The black beans, main ingredient of this recipe, are the most protein rich and antioxidant rich food on this planet. They can be used in both sweet and savory recipes and are very cheap and easy to find.

For the ingredients, you will need ½ can of black beans, ½ cup red bell peppers, ½ cup spinach, onion flakes, garlic powder, black pepper and salsa to garnish. Drain, rinse the black seeds and set them aside.

Heat a pan on a medium heat and add two tablespoons of water versus oil. Add the black beans and cook for about two minutes, but scramble them so they don’t stick to the pan.

Add everything else, except the salsa and scramble for about one minute. Then, just put the meal on a plate and add the salsa of your liking on top of it and there you go – a healthy and nutritious meal!

  • Pecan oatmeal with fruit and flax (over night) – we are all accustomed to eating oatmeal for breakfast, so this is a fun recipe which offers plenty of protein, antioxidants, fiber and iron too! It will improve the function of your heart, brain, digestive system and metabolic system.

For the ingredients you will need ½ cup of rolled oats, a cup non-dairy milk, 2 tablespoons ground flax seeds, 2 tablespoons raw pecan pieces, half a cup of frozen blueberries and half a ripe banana, and some almond butter, but this is optional. Add all of the ingredients up and stir them well.

Let the bowl sit for a while until the blueberries defrost and then stir again. Put the cup in the fridge and let it sit over the night. The next morning you have a perfectly nutritious breakfast waiting for you!

Now, when it comes to lunch and dinner, you don’t have to stuff yourself if you’ve had a healthy and big breakfast, for your metabolism slows down in the second part of the day. Just make sure you avoid processed foods for they rob you from all the energy you should have.

Choose something fresh instead, made out of whole foods and enjoy the benefits! Here are some recipes too get you started.

  • Try this lentil and sweet potato bowl – the only preparation to make this dish is just prepare the lentils and the potatoes ahead of time. That’s it. These foods are rich in antioxidants, and they are extremely beneficial when it comes to your blood sugar levels, blood pressure levels and weight.

To prepare this dish you will need a medium-sized sweet potato, ½ up of lentils, 2 cups of kale or romaine lettuce, ¼ cup of medium heat salsa and some cashews to garnish, but this is optional. Just chop the potato and put it in a bowl along with the other ingredients, mix well and add the salsa and cashews. Enjoy!

  • Raw mix for more energy – the raw foods are easiest on the stomach and lighter to digest. Especially the cashews and almonds are great for your heart. They are filled with monosaturated fats and magnesium, and are very easy to digest. Avocados are beneficial for your health too.

To prepare this mix you will need ¼ cup of rinsed and soaked almonds or cashews, three cups of leafy greens of your choice, a cup of broccoli, ¼ of an avocado, chopped, one large chopped tomato, 2 tablespoons of chopped red onion, half a chopped red bell pepper, half a cup of shredded carrots, juice from one lemon, pink or sea salt, and black pepper, but this is an optional one, just for the taste.

Mix all the ingredients up together in a big bowl, add the lemon juice and the black pepper if you like and enjoy an energy healthy bomb!

  • Wrap with tahini turmeric and tempeh – the tahini is found to be a natural source of protein, plant based calcium and iron, and the tempeh is fermented soy which is cooked like the bacon, but contains proteins, healthy fats and probiotics which improve the health of your gut.

To create this wrap you are going to need two sprouted grain wraps, four pieces of pre-cooked tempeh, a cup of shredded lettuce, ¼ cup of sliced carrots, 2 tablespoons raw tahini, ¼ cup diced celery, 2 tablespoons of raisins, ¼ tablespoon turmeric, juice of half a lemon and a dash of black pepper.

Take all the ingredients, mix them up together in a bowl and then just fill the wraps with the mixture. Make as much of it as you like.

  • A soup for slow cooking – the appliance called slow cooker is probably the best thing ever made. You can easily make food or heat up leftovers without losing any of the nutrients inside the ingredients. Now, this soup is filled with protein, vitamins and minerals which will do your body much good and most importantly will protect the health of your heart.

To create this soup you will need ½ cup frozen zucchini, ½ cup yellow onion, ½ cup butternut squash, one can of no salted fire roasted tomatoes, one sweet or yellow potato, one can of no salt added chickpeas, ½ cup of rinsed wild rice, Italian seasoning, salt, pepper, and three cups of cold water.

Add all the ingredients into the slow cooker and cook on low heat for 6 hours.

Remember, a man needs about 55 grams of protein per day, and a woman 40-45 grams of protein, in average. Don’t be afraid that you are going to gain weight.

This will not happen to you, especially if you are an athlete. Keep your body active and your food choices clean and healthy.