My 30 gram protein vegan salad – easy, breezy, but not cheesy!

If you’re new to vegan-ism, you may be searching for protein replacements for your burgers and dogs (hot dogs, that is).   It’s not as hard as you think.  Even if you’re not vegan, but you just want to have some healthy “meatless” days during the week (a wonderful idea) it’s good to know some tasty ways to get your protein.

You should know, there is protein in everything you eat: veggies, grains, etc., and you can easily meet your 40-50 gram daily requirement with the addition of a few delicious higher protein foods and snacks throughout the day.

For example, here is my lunch for today…..containing  30.5 grams of protein.

organic stretch mark treatment

Fresher than the Prince of Bel Air

  • Organic mixed greens
  • organic tomato
  • 1/2 cup organic black beans
  • 3 slices “Slimcado” avocado (naturally has less fat-not genetically modified)
  • 1/4 cup pepitas (pumpkin seeds)
  • 1/2 ounce (12) almonds crushed
  • 6 slices tempeh

Here’s the breakdown:

Tomato: Calories 25, 25% RDA Vitamins A and C, Protein 1 g

Mixed greens: Calories 4, 40% RDA Vitamin A, Protein 0

1/2 cup black beans: Calories 110,  fat 1g,  fiber 7g, 14% RDA iron Protein 7g

1/4 cup pepitas: Calories 170, Fat 15g, Carb 4g, fiber 2g, Protein 9g

Tempeh 6 slices (I used Turtle Island Foods brand, the sesame and garlic flavor) 3.5 oz: Calories 140, Fat 3.5g, Fiber 5g, Protein 11g

3 slices “Slimcado” avocado: Calories 100, Fat 8g, Fiber 3g, Protein 0

Almonds (10): Calories 70, Fat 6g, Protein 2.5g

Total calories: 619  Total fat: 33.5g  Protein 30.5g 

The fat in this salad is vegetable fat–high energy and healthy vs animal fat that is more “saturated” and harder to digest.

I love this brand of Tempeh.  (Tempeh is a soy product that provides your body with a “complete” protein that the body can use for building and living.)  I love to use this on sandwiches and make a “T-L-T” instead of a B-L-T.  It really fills you up and gives you lots of energy.   You can buy this at any grocery store usually in the produce aisle.  Just a few minutes on the cast iron pan and it’s deliciously done.  I also love that they use non-GMO soy. (non-genetically modified) Note: Their “bacon flavor” tempeh has autolyzed yeast extract in it, which contains MSG.  Tempeh also has wheat, so not for gluten-free folks.

That ain't bacon, honey...it's so much better.

Here is a great high protein energy shake that you can drink anytime.

Don’t worry about getting enough protein when you aren’t eating meat.  There are plenty of ways you can get what you need vegan-style, and your body will thank you for it.

Here’s a great resource or checking on foods and their nutritional content. It will give you EVERYTHING that is in a particular food…everything.



Categories: health, healthy cooking, healthy diet, healthy living blogs, nutrition, vegan diet, vegan recipes

Tags: , , , , ,

9 replies

  1. Now this is a very delicious (and healthy too) looking salad. Thanks for sharing.

  2. This looks delicious! Using tempeh is a good idea, but how about seitan? I bought that once, and I struggled to find a suitable recipe for it. Consider this for a future post?

  3. That looks like an amazing salad!
    I am definitely going to steal some of these ideas for protein 🙂
    Thanks for commenting on my blog so that I could find yours!

  4. YUM!!! Thanks for the great recipe 🙂

  5. Ok I have never tried tempeh–but can’t wait now. That is just the sort of salad I need to take to work when there’s no break in my 10-hour day to go out for food. Also, It looks like a great dish for my diabetic dad.
    Thanks to the link about MSG I just threw away my jar of marmite! I have been using it for years, knowing that I am sensitive to MSG without realizing that it’s basically the same thing…
    Thanks for your terrific blog!
    David

    • Thanks so much for taking the time to comment David!
      When i first saw tempeh, I really wasn’t interested, but the way it’s done in the package, all seasoned and sliced, makes it easy and tasty.

      Yes, your dad would benefit from the protein/carb balance! (as long as he is not protein restricted.)

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