Plant Based High Protein Recipes

Welcome to Your Plant-Powered Recipe Collection

This collection was created to help you fuel your body with delicious, protein-packed, whole food plant-based meals that are easy to make, nutritionally complete, and full of flavor.

Each recipe includes a complete protein and is designed to support strength, energy, and recovery—whether you're training hard or just trying to eat more plants.

That said, these are base recipes, not rules.

You’re encouraged to:

• Add extra veggies you love

• Swap ingredients to fit your preferences or pantry

• Adjust spices and sauces to match your taste

• Make it yours—because food should work for you

Don’t like cilantro? Skip it. Want more heat? Add chili flakes. Prefer rice over quinoa? Go for it. These meals are just starting points to help you build meals that you’ll actually want to eat again and again.

Enjoy the flexibility—and have fun creating!

🌱 5 Powerful Reasons to Try Whole Food Plant-Based Recipes

1. They Boost Gut Health Naturally

Whole plant foods are packed with fiber and prebiotics, which help feed the good bacteria in your gut. A healthy microbiome supports digestion, reduces bloating, and strengthens your immune system—while also playing a key role in hormone regulation and mood.

2. They Help Regulate Hormones

Many plant foods support hormonal balance by reducing inflammation and providing nutrients like magnesium, B vitamins, and phytoestrogens. Plus, cutting back on ultra-processed foods and excess animal fats may help reduce hormonal imbalances linked to acne, fatigue, and mood swings.

3. They’re Naturally Calorie-Smart (Without Restriction)

Whole plant foods are nutrient-dense but low in calorie density, meaning you can eat satisfying portions while creating a calorie deficit for fat loss. You’ll feel full and fueled—without needing to count or restrict.

4. They Fight Inflammation

Chronic inflammation is linked to weight gain, hormone disruption, and digestive issues. A diet rich in whole grains, legumes, colorful vegetables, and healthy fats can reduce inflammation and support overall health at the root level.

5. They Support Sustainable, Long-Term Change

Plant-based recipes are naturally rich in the nutrients your body needs to thrive, not just survive. With complete proteins, fiber, healthy fats, and antioxidants, they help build a foundation for sustainable fat loss, hormone support, and energy that lasts.

🥗 1. Tofu & Black Bean Burrito Bowl

Ingredients (Serves 2):

• 1 cup cooked brown rice

• 1 cup canned black beans, drained and rinsed

• 1 block (14 oz) extra-firm tofu, pressed and cubed

• 1 avocado, sliced

• 1 cup shredded lettuce or cabbage

• ½ cup fresh salsa or pico de gallo

• 1 tsp cumin

• 1 tsp chili powder

• ½ tsp garlic powder

• 1 tbsp olive oil or avocado oil

• Salt and pepper to taste

• Lime wedges for serving

Instructions:

1. Cook the rice according to package instructions if not already prepared.

2. Season and cook tofu: Toss tofu cubes with cumin, chili powder, garlic powder, salt, and pepper. Heat oil in a skillet over medium heat. Cook tofu until golden and crispy on all sides (about 8–10 minutes).

3. Warm the beans in a small pot or pan with a pinch of salt and a splash of water.

4. Assemble the bowls: Divide rice, black beans, tofu, avocado, lettuce, and salsa between two bowls.

5. Top with lime juice and extra seasonings if desired.

Estimated Protein: ~26g per servingComplete Protein? ✅ Yes — tofu + rice + beans = all essential amino acids.

🍛 2. Tempeh Curry with Quinoa

Ingredients (Serves 2):

• 1 cup cooked quinoa

• 1 block (8 oz) tempeh, cubed

• 1 cup canned chickpeas, rinsed

• ½ onion, diced

• 1 cup spinach or kale

• 1 bell pepper, sliced

• 1 cup light coconut milk

• 1 tbsp curry powder

• 1 tsp turmeric

• 1 tsp grated ginger

• 2 garlic cloves, minced

• 1 tbsp coconut or avocado oil

• Salt and pepper to taste

• Optional: fresh cilantro and lime wedges for garnish

Instructions:

1. Steam the tempeh for 10 minutes to remove bitterness (optional but recommended).

2. In a skillet, heat oil and sauté onion, garlic, and ginger until fragrant (about 3–4 minutes).

3. Add tempeh cubes, chickpeas, and bell pepper. Sauté for another 5 minutes.

4. Stir in curry powder, turmeric, and a pinch of salt. Mix well.

5. Pour in coconut milk and bring to a simmer. Add greens and let simmer for 5–10 minutes until the sauce thickens slightly.

6. Serve over cooked quinoa and garnish with cilantro and lime if desired.

Estimated Protein: ~28g per servingComplete Protein? ✅ Yes — quinoa + tempeh + chickpeas = all essential amino acids

Don’t like coconut or are allergic? Try this instead:

🥥 Coconut Milk Alternatives for Tempeh Curry:

1. Cashew Cream

Blend:

• ½ cup soaked cashews (soak for at least 2 hours or boil for 10 minutes)

• ¾ cup water

• Pinch of salt

• Optional: ½ tsp lemon juice or apple cider vinegar for brightness

This will create a rich, creamy texture similar to coconut milk but with a neutral, slightly nutty flavor.

2. Unsweetened Soy Milk + Nut Butter

Mix:

• 1 cup unsweetened soy milk

• 1 tbsp almond butter or tahini

Stir well before adding. This combo adds creaminess and depth, with the bonus of more protein than coconut milk.

🥗 3. Lentil & Hemp Heart Salad with Tahini Dressing

Ingredients (Serves 2):

For the Salad:

• 1 cup cooked green or brown lentils

• 3 tbsp hemp hearts

• 1 cup cherry tomatoes, halved

• 1 small cucumber, diced

• 2 cups chopped kale or mixed greens

• ¼ red onion, finely sliced

• Optional: chopped parsley or cilantro

For the Tahini Dressing:

• 2 tbsp tahini

• Juice of ½ lemon

• 1 tsp maple syrup (optional)

• 1 small garlic clove, minced

• 2–3 tbsp water (to thin)

• Salt and pepper to taste

Instructions:

1. Prepare the dressing: Whisk together tahini, lemon juice, maple syrup, garlic, water, salt, and pepper until smooth. Adjust thickness by adding more water if needed.

2. In a large bowl, combine lentils, hemp hearts, tomatoes, cucumber, red onion, and greens.

3. Drizzle dressing over the salad and toss well to coat.

4. Top with extra hemp hearts or fresh herbs before serving.

Estimated Protein: ~25g per servingComplete Protein? ✅ Yes — lentils + hemp hearts = all essential amino acids

🥘 4. Soy Curl Stir Fry with Brown Rice

Ingredients (Serves 2):

• 1 cup dry soy curls

• 2 cups hot water (for rehydrating)

• 2 tsp tamari or low-sodium soy sauce

• 1 tbsp sesame oil or avocado oil

• 1 cup broccoli florets

• ½ cup sliced carrots

• 1 cup snow peas or green beans

• 2 garlic cloves, minced

• 1 tsp grated ginger

• 1½ cups cooked brown rice

• Optional toppings: sesame seeds, scallions, chili flakes

Instructions:

1. Rehydrate soy curls by soaking in hot water for 10 minutes. Drain and squeeze out excess water.

2. In a hot skillet or wok, sauté garlic and ginger in oil for 1 minute.

3. Add soy curls and tamari. Sear until lightly golden, about 5–7 minutes.

4. Add broccoli, carrots, and snow peas. Stir-fry until vegetables are tender-crisp (about 4–5 minutes).

5. Serve over warm brown rice and top with sesame seeds or scallions.

Estimated Protein: ~30g per servingComplete Protein? ✅ Yes — soy curls + brown rice = complete amino acid profile

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🌮 5. Chickpea & Quinoa Tacos

Ingredients (Serves 2–3):

• 1 cup cooked quinoa

• 1½ cups canned chickpeas, rinsed

• 1 tsp olive oil or avocado oil

• 1 tsp smoked paprika

• ½ tsp garlic powder

• ¼ tsp chili powder (optional)

• 1 lime (juice + zest)

• Salt and pepper to taste

• 6 small corn or whole wheat tortillas

• 1 cup shredded cabbage or lettuce

• Optional toppings: avocado slices, salsa, chopped cilantro

Instructions:

1. In a pan, heat oil over medium heat. Add chickpeas and spices ( paprika, garlic powder, chili, salt, pepper) and cook for 5–7 minutes, stirring occasionally.

2. Stir in cooked quinoa and lime juice/zest. Mix well and warm through.

3. Warm tortillas in a dry pan or microwave.

4. Assemble tacos: Spoon the chickpea-quinoa filling into each tortilla and top with cabbage, avocado, and salsa.

Estimated Protein: ~23g per serving (2–3 tacos)Complete Protein? ✅ Yes — chickpeas + quinoa = complete amino acid profile.

🍲 6. Sweet Potato & Black Bean Patties with Millet

Ingredients (Serves 2–3):

• 1 medium sweet potato, peeled and cubed

• 1 cup cooked black beans

• ½ cup cooked millet

• ¼ cup finely chopped red onion

• 2 tbsp chopped cilantro or parsley

• 1 tsp cumin

• 1 tsp smoked paprika

• ½ tsp garlic powder

• Salt and pepper to taste

• Olive oil spray (for pan)

• Optional: whole grain buns or lettuce wraps, avocado, and salsa for serving

Instructions:

1. Steam or boil sweet potato until fork-tender. Drain and mash in a bowl.

2. Add black beans and mash slightly, leaving some texture.

3. Stir in cooked millet, onion, cilantro, and spices. Mix well to form a sticky dough.

4. Form into 4–6 patties. Chill for 10–15 minutes to help them firm up.

5. Lightly spray a nonstick skillet with oil. Cook patties over medium heat for 4–5 minutes per side until golden brown and heated through.

6. Serve on buns or lettuce wraps with toppings like avocado, salsa, or leafy greens.

Estimated Protein: ~22–25g per serving (2 patties with millet or bun)Complete Protein? ✅ Yes — black beans + millet = complete amino acid profile

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🍜 7. Soba Noodles with Tofu & Edamame

Ingredients (Serves 2):

• 6 oz 100% buckwheat soba noodles

• 1 block (14 oz) extra-firm tofu, pressed and cubed

• 1 cup shelled edamame (thawed if frozen)

• 1 tbsp sesame oil or avocado oil

• 2 garlic cloves, minced

• 1 tsp grated fresh ginger

• 2 tbsp low-sodium tamari or soy sauce

• 1 tbsp rice vinegar

• 1 tsp maple syrup (optional)

• 1–2 scallions, sliced

• Sesame seeds and lime wedges for garnish

Instructions:

1. Cook soba noodles according to package directions. Drain and rinse with cold water to prevent sticking.

2. While noodles cook, sauté tofu in oil over medium-high heat until golden and crispy on all sides (about 7–10 minutes). Remove and set aside.

3. In the same pan, sauté garlic and ginger for 1–2 minutes, then add edamame and cook until warmed through.

4. Add tamari, rice vinegar, and maple syrup. Stir in noodles and tofu and toss to coat everything evenly.

5. Serve topped with scallions, sesame seeds, and a squeeze of lime.

Estimated Protein: ~27g per servingComplete Protein? ✅ Yes — soba (buckwheat) + tofu + edamame = complete amino acid profile

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🌯 8. Tempeh Shawarma Wrap

Ingredients (Serves 2):

• 1 block (8 oz) tempeh, thinly sliced

• 2 tbsp lemon juice

• 1 tbsp olive oil or tahini

• 1 tsp cumin

• 1 tsp smoked paprika

• ½ tsp garlic powder

• ½ tsp coriander

• ¼ tsp cinnamon

• Salt and pepper to taste

• 2 large whole wheat or sprouted grain wraps

• ½ cup hummus

• 1 cup shredded lettuce or cabbage

• 1 tomato, sliced

• ½ cucumber, sliced thin

• Optional: pickled red onions, hot sauce, or fresh herbs

Instructions:

1. Marinate tempeh in a bowl with lemon juice, oil, and all spices. Let sit for at least 15 minutes (or overnight for more flavor).

2. Heat a skillet over medium heat and cook tempeh slices until browned and slightly crisp, about 3–4 minutes per side.

3. Warm your wraps in a dry pan or oven for easier folding.

4. Assemble your wrap: Spread hummus, layer in tempeh, lettuce, tomato, cucumber, and any extras you like.

5. Roll and enjoy immediately, or wrap in parchment for a to-go meal.

Estimated Protein: ~25g per wrapComplete Protein? ✅ Yes — tempeh + whole wheat wrap + hummus = full amino acid profile

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🍛 9. Chickpea Chana Dal with Brown Rice

Ingredients (Serves 2–3):

• ½ cup dried chana dal (split chickpeas)

• 1 cup canned chickpeas, rinsed

• 1 tbsp avocado oil or olive oil

• ½ onion, finely chopped

• 2 garlic cloves, minced

• 1 tsp grated ginger

• 1 tsp turmeric

• 1 tsp cumin seeds

• 1 tsp mustard seeds (optional)

• ½ tsp garam masala (optional, for added warmth)

• 1 cup crushed tomatoes (or 1 large tomato, diced)

• 1½ cups cooked brown rice

• Salt to taste

• Fresh cilantro for garnish

Instructions:

1. Rinse chana dal and simmer in 2 cups water for about 25–30 minutes, or until soft but not mushy. Drain and set aside.

2. In a pan, heat oil and sauté cumin and mustard seeds for 30 seconds, then add onion, garlic, and ginger. Cook until softened.

3. Stir in turmeric, garam masala (if using), and tomatoes. Cook for 5 minutes until thickened.

4. Add cooked chana dal and canned chickpeas. Simmer for 10 more minutes, adding a splash of water if needed to adjust consistency.

5. Serve over brown rice and top with fresh cilantro.

Estimated Protein: ~24g per servingComplete Protein? ✅ Yes — chickpeas + chana dal + brown rice = complete amino acid profile

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🥣 10. Red Lentil & Amaranth Stew

Ingredients (Serves 2–3):

• ½ cup red lentils, rinsed

• ¼ cup dry amaranth

• 1 tbsp olive oil or avocado oil

• ½ onion, diced

• 2 garlic cloves, minced

• 1 carrot, chopped

• 1 celery stalk, chopped

• 1 tsp cumin

• 1 tsp smoked paprika

• ½ tsp turmeric

• 3 cups vegetable broth or water

• 1 tbsp lemon juice

• Salt and pepper to taste

• Optional: chopped parsley or cilantro for garnish

Instructions:

1. In a large pot, heat oil over medium heat. Sauté onion, garlic, carrot, and celery for about 5–7 minutes, until soft.

2. Add cumin, paprika, turmeric, salt, and pepper. Stir well.

3. Add red lentils, amaranth, and vegetable broth. Bring to a boil, then reduce heat and simmer for 25–30 minutes, or until lentils and amaranth are fully cooked and the stew is thickened.

4. Stir in lemon juice and adjust seasoning as needed.

5. Serve warm, garnished with parsley or cilantro.

Estimated Protein: ~24g per serving Complete Protein? ✅ Yes — lentils + amaranth = full amino acid profile