High-protein diet – ideas for vegan and vegetarian dishes

A high-protein veggie diet is proof that not every high-protein diet must include meat in its menu. Learn what a high-protein diet looks like for vegans and vegetarians, and which products replace meat and fish. Who should consider increasing their protein intake and does a high-protein diet help with weight loss? We will answer these questions in the article. And after reading, be sure to try our high-protein recipes, which you can find in the Fitatu® app.

It is a common myth heard by vegans and vegetarians that it’s impossible to get enough protein on a veggie diet. A high-protein diet without meat can be healthy if it is properly balanced. Plant sources of protein supplement the diet with proteins and micronutrients such as magnesium, copper, or potassium.

High-protein diet

A high-protein diet involves increasing the proportion of protein in the diet above the recommended intake. Most often, the amount of protein in such a diet is 25-45%. This type of diet is usually chosen by:

• athletes – high physical activity and training increase the demand for protein, especially in strength disciplines.
• people wanting to build muscle mass – increasing the proportion of protein in the diet and strength training enhances muscle protein synthesis and supports muscle growth. You can find more information on muscle building here.
• people losing weight – consumption of protein products enhances the feeling of satiety. As a result, appetite is smaller, which helps in limiting snacking between meals and overeating. In addition, increasing muscle mass increases basic metabolism, positively affecting weight loss.
• older people – after reaching 60 years of age, the amount of lean body mass begins to decrease. To slow down the rate of these changes, it is recommended to increase protein intake and introduce strength training.

Veggie diet – how to increase protein intake

Vegetarian diet

Depending on the type of vegetarianism, a vegetarian diet excludes: meat, seafood, and fish. Such a diet can be high in protein if we take care of the right product selection. To increase the proportion of protein in meals, you should consume dairy, eggs, legumes, nuts, seeds, tofu, and grain products. The mentioned products, in addition to protein, provide valuable B vitamins and calcium.

Vegan diet

The vegan diet is becoming increasingly popular. Veganism involves excluding animal products, which we wrote about earlier here. There are many advantages to a plant-based diet, it has a positive effect on carbohydrate metabolism and supports the normalization of blood glucose levels. If you are curious about the benefits you can get on a vegan diet, be sure to read this article. When transitioning to a vegan diet, remember about proper supplementation to prevent deficiencies of micronutrients and vitamins. Before starting a vegan diet, read our article about supplementation.

A plant-based diet does not have to be low in protein. Rich sources of protein on a plant-based diet are legumes and soy products such as: tempeh, tofu, or soy granules. In stores, you can observe an increasingly larger selection of plant-based meat substitutes. They may contain legume proteins or cereal proteins. We wrote more about these products here. Often people who have problems supplementing protein with a regular diet, decide on protein supplements. For vegans, they are usually made from soy protein or pea protein. If you’re considering introducing a supplement to your diet, check out our tips.

Veggie diet – high-protein meatless dishes in Fitatu®

If you are looking for inspiration for high-protein meals, you will find them in Fitatu®. In Fitatu® Premium you gain access to a database of over 2000 recipes with step-by-step photos. You can search for dishes using filters, e.g. high-protein, vegan, vegetarian, etc. All dishes in the app have calculated macronutrients and given caloric content. This way you can tailor your diet to your nutritional needs.

Vegan version of an Italian classic

Protein shake in a vegetarian version

To create a vegan version, you can change the milk to a plant drink and use a vegan protein supplement

Vegetarian high-protein lunch

Protein dessert

To create a vegan version of skyr you can use plant substitutes such as soy yogurt or cashew yogurt.

The above recipes are available in Fitatu® Premium.

Fitatu® app

Download the app from the Play Store or App Store and see that dieting has never been so easy! Do you care about convenience and access to the entire recipe database? Go for Fitatu® Premium! For blog readers, we have prepared a special discount code: VEGEDIET-J. Go to https://www.fitatu.com/app/order-and-payment and grab a 20% discount on annual plans. Psst… the code combines with other promotions. 😉

What else will you find in Fitatu® Premium?

• over 2000 recipes plus dozens of new ones every month,
• additional intermittent fasting plans,
• ability to create shopping lists,
• 6 ready menus with meals,
• product and recipe filtering,
• more synchronization with fitness apps,
• access to the app in the web version,
• no ads!

Fitatu® support group

Join the Fitatu® community on Facebook and achieve your goals together with other users. Group members motivate each other daily to stick to their diet or share favorite recipes. 

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