plant based lunch ideas | high protein what I eat in a week

[Music] [Music] hello beautiful people welcome back to my channel if you're new here my name is shaa I create and share delicious plant-based recipes and inspiration if you're returning thank you so much for being here I really do appreciate it as you can tell by the title of this video I'm sharing a what I eat in a week but lunch Edition I am also focused on high protein meals I've talked to my friends who have been here about this but then for my new friends that are here I'm in a season where I've been prioritizing protein even more than I have in the past I've been strength training trying to build some muscle so in order to do that and to do it safely and efficiently and so that it's long long lasting I'm prioritizing protein as well so that I can feed those muscles and we know that protein is important but so are the other nutrients that come in food like fiber carbs all those things and rest assured those are also included in these meals so whether you're focused on high fiber meals or high protein meals or just like well balanced meals this video is going to be for you so without further Ado let's get into the high protein meals that I ate this week for lunch so the first high protein lunch idea that we're going to get into in this video are these smashed air fried tacos now if you've been around you know I love tacos I love nachos I love all the chos I guess I absolutely just love making tacos period but once I started making these air fried smash tacos I've been obsessed with them so to the tortillas I'm actually using the C brand of tortillas but I just add a layer of the pinto beans a layer of the crumbles and then the vegan cheese to help hold those in place and I just air fried these on 385 de for about 15 minutes and I flipped them over halfway through there's a chance you may not even cook them the entire 15 minutes but they worked well in the air fryer just be sure to spray them with a decent amount of spray olive oil or whatever oil you prefer and while those cooked in the air fryer I really wanted something green to go with this so I made a little chopped salad situation I used baby gy lettuce some onions pickled jalapenos and cilantro and I just plan to sprinkle this on top add down some hot sauce plain unsweetened dairyfree coconut yogurt which I've really been enjoying as my sour cream substitute this was a quick and easy lunch and it's also something that I've had for dinner in the past so I would highly recommend you give this a try if you're [Music] interested [Music] [Music] next up I made a high protein tahini Caesar salad so I follow a vegan bodybuilder and coach on Instagram and she posted about this brand and I was very interested in giving it a try so these are soy protein filets from the brand SE Grace and the ingredients are just 100% soy protein that's it and for these filets you do have to boil them or let them simmer in like a vegetable broth to hydrate them because they are dehydrated but while those we're going I just prepared this seasoning blend which has smoked paprika garlic powder onion powder poultry seasoning and a table blend [Music] seasoning so once the soy protein filets were rehydrated you have to run them under cold water to just allow them to cool and then you squeeze the excess water out they taste like absolutely nothing so they absorb whatever it is that you're cooking them in I would have let these marinate in a sauce but I didn't have very much of my coconut aminos left I didn't want to go to the grocery store and I plan to use the coconut aminos in another recipe which you'll see in this video so I was limited but I made it work with what I had so I just coated those fillets with that seasoning blend and cook those up on the stove and so while those were cooking for my salad I cut up some mini cucumbers I massaged some kale with a bit of olive oil and that's to if you aren't familiar with that process when it comes to kale that's to help make it more digestible and less bitter I also prepped a batch of quinoa for the week along with a few more servings of my tahini Caesar salad dressing that I shared in a couple videos ago but then I also enjoyed it last week as well but this salad was overall very very delicious and I plan to make it again soon if you don't want to use a soy filets you can also enjoy this with chickpeas it would be just as delicious now for lunch this day I wanted to keep things pretty simple while still focusing on getting my protein in and my favorite blueberry smoothie was calling my name in it I included ashwag gandha peanut butter powder MAA powder Lion's Man Mushroom powder protein powder frozen bananas frozen blueberries and dairyfree milk by the way everything that I've shared in this video that you can purchase online I will have it linked in the description box so be sure to check that out but this is my favorite smoothie and sometimes I add Kale like frozen kale to it but it does alter the taste a little bit this day I wanted the taste to stay true and I did have a bunch of greens for breakfast so I didn't mind skipping out on the greens for lunch but this was very very delicious and I highly recommend you making it because it is one of my favorite smoothies also this week I prepped some tofu chunks and shredded cabbage for my meal today I wanted to use these ingredients by making this crispy Sesame tofu some some baked shredded cabbage and quinoa so if you've been here you know that I enjoy freezing My Tofu if I plan to air fry it to make it crispy I like to freeze my tofu and Tha it out it changes the texture of the tofu and allows it to absorb much more of the flavor but yeah so I marinated the tofu in a teriyaki sauce and while that was marinating I wanted to create a dry and wet batter for it that's going to that I'm using to coat it which will help it become crispy so the dry batter consisted of nutritional yeast corn starch salt black pepper I added in some white sesame seeds as well as black sesame seeds and that's going to be the dry coating I quickly mix together off camera I'm sorry I just mix together some plain unsweetened dairyfree milk a bit of mustard and hot sauce and then I also added about 1 to 2 tablespoons of corn starch to help the dry mix stick to the tofu and then I air fried the tofu on 3 190° for about 12 minutes and I don't know what it is but your girl has been loving cabbage lately it just I don't know I've been filling it I've had it for dinner and I'm having it in this meal for my lunch so I just shredded some purple and green cabbage up for the week to use throughout my meals and for this batch of it I'm spraying some olive oil on it adding salt and black pepper and I just bake that in the oven until it's tender I baked it on 385 de and I want to say I took it out after about 7 minutes and a bowl like this won't be complete unless you have a little sauce to put on top so I combined some rice vinegar sesame seed oil coconut aminos maple syrup garlic powder onion powder fresh ginger cilantro and green onions this little mix was the perfect addition to the Bowl which you'll see me drizzle on [Music] top so once the Cabbage finished in the oven and the tofu was done air frying I added all of that on top of some quinoa that I cooked up for the week this meal it was giving chef's kiss chef's kiss this is one I would really really recommend I mean try them all but this is definitely one you should give a try because you have the protein from the tofu and the quinoa also healthy carbs from the quinoa as well and then fiber from the Cabbage this is is a very very well balanced meal that I think you'll [Music] enjoy and last but certainly not least another high protein lunch I made this week are these creamy Harissa butter beans with sour dough toast I don't think I mentioned this but I'm also on a mission to clear out some of the items in my pantry and my fridge so in other words I'm on a grocery shopping restriction because your girl loves grocery shopping I just love going to the grocery store so in order to do that just to kind of hold back from spending money at the grocery store I found this box of butter beans in my pantry and I wanted to use them for another high protein lunch and I'm so glad I did because this was absolutely delicious so I started out by cooking up some onions and garlic and I added in the drain and rinse butter beans which are just lima beans who knew because I did anyway I seasoned those up with some salt black pepper I added a table blend seasoning and then next I added in some kale I'm I also added in a Harissa sauce as well as coconut milk and I was surprised to see how much protein is actually in butter beans there was about 8 g of protein per 1/3 cup so I plan to enjoy double that but to make this even higher in protein I guess is the way I should phrase that I added in nutritional yeast as well as hemp seeds and then I added in some lemon juice for a bit of acidity and then water to help make this a bit more creamy then I gave it a taste test and I just felt like it needed a little bit more of something so I brought out my besties which are garlic and onion powder love me some garlic and onion powder but this was so delicious I'm actually planning to record myself making it again so that I can create an official recipes that I can post on my website my Instagram and my Tik Tok but y'all are getting the first inside scoop of how I made these creamy Harissa butter beans I just wanted to pop in and say thank you so much for watching I hope by now you have realized that this is a channel you need to be subscribed to be sure to check out the rest of my videos I have what I eat in a day videos meal prep videos what I eat in a week so many more for you to check out and that will be very helpful for you on your journey but thank you for watching this video and I will see you next time

Channel: Shakayla Felice

Views: 32,829

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Id: l9GvGq82kac

Length: 12min 28sec (748 seconds)

Published: Sun Mar 24 2024