Hitting 80g of protein on a plant-based diet is easier than you think. In this video, I’ll show you what I eat in a day, quick, whole-food recipes that are high in protein, easy to make, and perfect for meal prep.
Breakfast: Edamame Falafel
Protein: ~24g per serving
Ingredients:
1/2 cup cooked edamame (12g protein, 120 calories)
1/4 cup cooked chickpeas (5g protein, 90 calories)
2 tbsp ground flaxseed (2g protein, 80 calories)
1/4 onion, finely chopped (0.5g protein, 15 calories)
2 garlic cloves (1g protein, 10 calories)
1 tbsp tahini (2g protein, 80 calories)
1 tbsp olive oil (0g protein, 120 calories)
1 tsp cumin, paprika, and salt (0g protein, 5 calories)
Herbs
Instructions:
1. In a food processor, combine edamame, chickpeas, flaxseed, onion, garlic, tahini, and spices. Blend until smooth.
2. Shape the mixture into balls and bake at 375°F (190°C) for 20 minutes.
Lunch: Lentil Soup (Shorbat Adas)
Protein: 25g per serving
Ingredients:
3/4 cup red lentils (12g protein, 170 calories)
1 onion (1g protein, 40 calories)
1 carrot (1g protein, 25 calories)
2 garlic cloves (1g protein, 10 calories)
1 tbsp olive oil (0g protein, 120 calories)
4 cups vegetable broth (2g protein, 40 calories)
1 tbsp lemon juice (0g protein, 5 calories)
Instructions:
1. Sauté onions, garlic, and carrots in olive oil until soft.
2. Add lentils, vegetable broth, and bring to a boil.
3. Simmer for 30 minutes, then blend if desired for a smoother texture. Add lemon juice and season to taste.
Snack 1: Date and Tahini Energy Balls
Protein: ~15g per serving (6 balls)
Ingredients:
1/2 cup dates, pitted (3g protein, 130 calories)
2 tbsp tahini (3g protein, 80 calories)
2 tbsp ground flaxseed (2g protein, 80 calories)
1 tbsp chia seeds (2g protein, 60 calories)
Instructions:
1. Blend all ingredients in a food processor until sticky.
2. Shape the mixture into 6 balls. Store in the fridge.
Dinner: Stuffed Capsicum (instead of Dolma)
Protein: ~22g per serving
Ingredients:
2 medium capsicum (1g protein, 50 calories)
1/2 cup cooked quinoa (4g protein, 110 calories)
1/2 cup cooked lentils (9g protein, 170 calories)
1/4 onion, finely chopped (0.5g protein, 15 calories)
1 tbsp olive oil (0g protein, 120 calories)
1/2 cup diced tomatoes (1g protein, 20 calories)
1 tsp ground cumin (0g protein, 5 calories)
Salt and pepper, to taste
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Cook quinoa and lentils.
3. Mix quinoa, lentils, onion, diced tomatoes, cumin, salt, and pepper.
4. Cut the tops off the capsicum and remove the seeds.
5. Stuff the capsicum with the quinoa-lentil mixture and bake for 20-25 minutes.
Snack 2: Termis (Lupini Beans)
Protein: ~11g per serving
Ingredients:
1 cup dried lupini beans (~26g protein, ~200 calories)
4 cups water (for soaking and boiling)
1 tsp salt
1 tsp cumin (optional, for flavor)
1 tsp chili powder or paprika (optional, for spice)
Juice of 1 lemon
1 tbsp olive oil (optional, for extra richness)
Instructions:
1. Soak the lupini beans in a large bowl with plenty of water for 24-48 hours, changing the water twice a day to remove bitterness.
2. Drain and rinse the beans, then transfer them to a pot. Cover with fresh water and bring to a boil.
3. Simmer for 1-1.5 hours until the beans are tender but firm.
4. Drain and rinse again to remove any remaining bitterness.
5. Toss the beans with salt, lemon juice, cumin, chili powder, and olive oil (if using).
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About me:
My goal is to EMPOWER young women globally to become HEALTHIER and HAPPIER versions of themselves, evolving into their 2.0 selves to fulfill their aspirations. Having experienced firsthand the life-changing effects of a plant-based lifestyle, I’m here to guide others on a similar journey. I’ve transitioned from an unhealthy lifestyle, uncertainty, and procrastination to living with energy, confidence, and purpose. I believe that food is at the heart of wellness, and prioritizing my diet played a key role in my transformation. I also share real talk on self-development and personal growth, which goes hand in hand with wellness, completing a full-circle approach to achieving long-term health and success.
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