A high-protein plant-based day on plate

Breakfast (Approximately 400-450 calories):

• Vegan Protein Smoothie:

  • Plant-based protein powder (20-25g of protein)

  • Unsweetened almond milk (1 cup)

  • Spinach or kale (1 cup)

  • Banana or mixed berries (1/2 cup)

  • Chia seeds (1 tablespoon)

  • Almond butter (1 tablespoon)

Lunch (Approximately 400-450 calories):

• Chickpea Salad:

  • Chickpeas (1 cup, cooked)

  • Diced cucumber (1/2 cup)

  • Cherry tomatoes (1/2 cup)

  • Red onion (1/4 cup, finely chopped)

  • Fresh parsley (2 tablespoons, chopped)

  • Lemon juice and olive oil dressing

  • Salt and pepper to taste

• Whole-grain pita bread (1 small, optional) otherwise opt for 1/2 cup cooked quinoa

Snack (Approximately 150-200 calories):

• Mixed Nuts and Dried Fruits:

  • Almonds, walnuts, or cashews (1 oz)

  • Dried apricots or figs (1-2 pieces)

Dinner (Approximately 700-750 calories):

• Veggie Stir-Fry with Tofu:

  • Firm tofu (170g, cubed)

  • Mixed stir-fry vegetables (broccoli, bell peppers, snap peas, carrots) (2 cups)

  • Low-sodium soy sauce or tamauri (2 tablespoons)

  • Ginger and garlic for flavour

  • Serve over brown rice (1 cup, cooked)

Snack (Approximately 100-150 calories):

• Vegan Yogurt and Berries:

  • Unsweetened almond or coconut yogurt (170g)

  • Mixed berries (1/2 cup)

Remember to drink plenty of water throughout the day to stay hydrated. This meal plan provides a good balance of plant-based protein sources like tofu, chickpeas, and nuts, along with a variety of vegetables and fruits to ensure you get essential nutrients. Adjust portion sizes as needed to meet your specific calorie and protein requirements.