Being an athlete involves a herculean amount of physical activity and exertion. So it is crucial that athletes remain at their optimum physical fitness levels. For this, they obviously need a high-calorie food intake, and these meals especially need to be high in proteins, that need essential for their muscle development and overall fitness.
The conventional protein sources are primarily animal-source based, including various types of meats, eggs, etc. But in the recent past, there has been a significant increase in athletes who are now turning to a plant-based or vegan diet. For which dietary requirements need to be fulfilled through vegan or plant-based ingredients only.
It is often assumed that vegan ingredients lack proteins and are often mainly carbohydrate-based. However, this notion is far from true. There are some great vegan ingredients that provide a good source of protein.
Here are a few high-protein recipes prepared using vegan ingredients that are perfect for athletes who choose a vegan lifestyle.
Rajma Wrap
Rajma or Kidney beans are one of the best vegan sources of protein. These beans are easy to prepare and have a natural creamy and delicious taste hence are a great meal protein-rich meal option for vegan athletes.
Ingredients:
- 1 whole wheat roti
- ½ cup boiled rajma or kidney beans
- 2 tsp finely chopped onions
- 1 tsp finely chopped tomatoes
- Handful of chopped lettuce
- 2 tsp mint and coriander chutney
Procedure:
- Take the roti and generously spread some chutney over it.
- Now add the lettuce chopped onions and tomatoes.
- Add the boiled rajma to the roti. You can add some seasoning as per your liking.
- Roll the roti tightly to form a neat wrap.
- Enjoy as a breakfast or lunch option.
Tofu Bhurji
Tofu is an excellent protein source, especially for vegans, it has a flavour profile that matches cottage cheese but is made out of soy milk so can be easily used to prepare a nourishing protein vegan meal. It is the vegan replacement for egg bhurji or paneer bhurji.
Ingredients:
- 200gms silken tofu
- 1 bowl of finely chopped onions
- 1 bowl of finely chopped tomatoes
- 2 tsp ginger garlic paste
- Salt to taste
- 1 tsp red chilli powder
- ¼ tsp turmeric powder
- ½ tsp garam masala
- 2 tsp olive oil
- 2 tsp chopped fresh coriander
Procedure:
- In a kadhai, heat some olive oil, and add chopped onions. Sautee them until they are lightly golden.
- Now add tomatoes and add some salt along with it. Cook until it’s mushy after which add the ginger garlic paste and sauté until the raw smell wears off.
- Now add the red chilli powder and turmeric powder and cook well. Now crumble the tofu and add it to the mixture. Cover and cook on low heat for 5-7 minutes. Finally, add garam masala and garnish with fresh coriander.
- You can serve this high-protein dish with whole wheat bread or even rotis.
Chickpea Avocado Sandwich
Chickpeas are yet another great source of proteins as well as energy and fibre. It is a very versatile ingredient and is used widely in vegan recipes. Have a look at this quick and easy high-protein vegan recipe that works very well for athletes.
Ingredients:
- 1/2 boiled and lightly mashed chickpeas
- 2 tsp mashed ripe avocado
- 3-4 pcs sliced onions
- 2-3 pcs sliced tomatoes
- Salt to taste
- Seasoning of choice
- 2 slices whole wheat bread
Procedure:
- Lightly toast the whole wheat bread and spread a generous layer of mashed avocadoes over each slice, over one slice add the boiled and mashed chickpea mix.
- Season with salt and seasoning of your choice like pepper, oregano etc.
- Top this with slices of onions and tomatoes. Cover with the other toasted slice and enjoy while crunchy.
Soya Keema
Soya nuggets are a good source of protein in a vegan diet. It has a texture profile similar to chicken and can serve as a good replacement for meat. Soya nuggets are a great meal option and can be used in different variations for high-protein recipes.
Ingredients:
- 1 bowl Soya nuggets
- 1 bowl of finely chopped onions
- 1 bowl of finely chopped tomatoes
- ¼ bowl boiled green peas
- 2 tsp ginger garlic paste
- 1 tsp red chilli powder
- ½ tsp turmeric powder
- ½ cumin powder
- ½ coriander powder
- 1 tsp garam masala
- Salt to taste
- 2 tsp olive oil
Procedure:
- Boil the soya nuggets for about 10 minutes and then drain all excess water from it. Once cooled, quickly blitz it in a mixer for a few seconds to get a ‘chicken keema-like consistency.
- Heat a kadhai, and add some oil to it. Fry the onions until golden brown, after this add tomatoes and salt and cook until it is mushy. Now add the ginger garlic paste and cook until the raw odours wear off.
- Add all your dry masalas and mix well. Add the soya keema and mix well. Once the mixture is cooked well, add some boiled green peas and top with freshly chopped coriander and garam masala.
- This keema goes very well with paratha, bread or even rotis.
Green Peas Stuffed Paratha
Green peas are an appetizing vegan ingredient that is a good source of protein as well. This recipe is wholesome, very good to taste and a healthy high-protein meal option for vegan athletes.
This recipe is a ‘must try’ especially when fresh green peas are in season.
Ingredients:
- 1 cup boiled peas
- 1 dough ball of whole wheat roti
- 1-2 green chillies finely chopped
- 2 tsp onions finely chopped
- Salt to taste
- ½ lemon juice
- ¼ cumin seeds
- 1 pinch chat masala
- 2 tsp freshly chopped coriander
- 2 tsp olive oil
Procedure:
- To make the green peas stuffing, we need to take a kadhai and heat 1 tsp of olive oil in it. Temper it with cumin seeds. Once it crackles, add the finely chopped green chillies and onions and good until the onions are translucent. Add salt and now add the boiled green peas. Gently mix using a flat spatula to mash the boiled peas (you may even add mashed green peas). Once the mixture is well combined, add fresh coriander, chat masala and some lemon juice.
- Allow the mixture to cool down.
- Once the mixture is well cooled, take the whole wheat dough ball and gently flatten it out using a rolling pin, add a generous helping of the green pea mixture and cover the dough ball to form a smooth ball again.
- Gently flatten this out taking care not to spill the stuffing. On a heated pan roast the paratha on both sides using a few drops of olive oil on both sides.
- Serve hot with a chutney of your preference. This is an excellent wholesome breakfast option that is high in protein and filling as well.
Oatmeal using soy milk, nuts and fruits
Athletes are often in a rush because of their strenuous practice hours and may not have time to prepare lengthy recipes, this quick vegan protein oatmeal breakfast is a great option especially when time is crucial. Enriched with soy milk (or almond milk) and nuts this is a great high protein meal option.
This is great to taste, quick to prepare and gives an athlete a perfect dose of protein.
Ingredient:
- 1 cup rolled oats
- 200ml soy milk/almond milk
- 1 tsp agave/maple syrup
- 1 tsp chia seeds
- 1 tbsp peanut butter
- Handful of mixed nuts like almonds, walnuts, hazelnuts etc.
- 2 tsp mixed fruits of choice
Procedure:
- Simply soak the rolled oats and chia seeds in soy milk or almond milk preferably overnight or at least long enough for the oats to absorb the milk and become soft and the chia seeds are swollen and soft.
- To this add some agave or maple syrup for a sweet flavour. Now transfer this meal into a serving bowl, and top it with peanut butter, and nuts and decorate fruits of your choice to make a delicious bowl of goodness.