09
Jul
2019
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High Protein Plant Based Meals

High Protein Plant Based Meals For Health & Performance.

It’s not breaking news that a plant based diet is beneficial for your health so by switching a few meals per week to plant based ones can boost health benefits such as reducing the risk of heart disease, certain cancers, obesity, diabetes and cognitive decline plus it is also great for the environment. (that’s an entirely separate blog post!)

Balancing a vegan meal to get a decent amount of protein, balanced cabs and fats might seem tricky at first but once you get to know your food groups better combining all the elements can be fun and creative. Not getting enough protein can impact your body’s ability to repair and recover from tough workouts and reduce performance. Not Great! Which is why you need to be savvy when creating your plant based meal. Plant-based protein-rich foods include pulses (dried beans, peas, lentils and chickpeas), soy, seeds, certain grains, tofu, tempeh and quorn.

The Benefits of Plant Protein

Plant-based proteins also contain phytochemicals which means “plant chemicals” These are great for improving recovery from workouts and in general every day health because they reduce inflammation in the body (inflammation has been linked to a variety of diseases including Alzheimer’s disease, cancer, diabetes, even depression), lower the risk of heart disease and cancer, strengthen your immune system, and lower your risk of osteoporosis and vision loss later in life.

There are many other health benefits associated with high plant based diet which include;

healthy source of fats, high in fibre, helps maintain a healthy weight, lowers blood pressure and bad cholesterol as well as all of the above mentioned previously.

An EASY way to put together a well balanced vegan meal (and one of my favourite) is to create your very own BLISS BOWL. Perfect for meal preppers, they make great lunches and light dinners.

Bliss bowls are created with 4 components – GRAIN, PROTEIN, VEGETABLES & SAUCE.

Here is mine.

  • 30g dry weight of Quinoa
  • 100g Maple Miso Tofu (maple syrup, soy sauce, miso paste, garlic oil over grilled or flash fried tofu)
  • 1 handful of raw spinach, rocket and baby kale
  • 1 small grated carrot
  • 3 cherry tomatoes
  • 30g sweetcorn
  • Topped with toasted sesame oil, a squeeze of lemon, salt, pepper and coriander.

Try and create your own and enjoy the variety of different flavour combinations.

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Em Fitness - Personal Trainer in Brighton and Hove

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