Berry Oats

Around 16 grams of protein

Ingredients needed:
– 40gr oats
– 50gr soy yoghurt
– 250ml soy milk
– 2 tablespoons chia
– A few almonds
– 60gr (frozen) berries

Mix the oats, yoghurt, soy milk and chia. Add some sweetener or cinnamon if you like that.
Leave the mixture in the fridge overnight. In the morning, you can add the almonds and berries.
You can pack more protein in here by putting some protein powder in it, or top it with more nuts or nut butter.
If you don’t like the texture, you can try blending it into a smoothie.

Scrambled tofu

Around 45 grams of protein

Ingredients needed:
– 500gr tofu
– 1 tablespoons oil
– 2 tablespoons nutritional yeast
– 2 tablespoons soy milk
– 1/4 teaspoon garlic powder and tumeric
This will make 2 portions of scrambled tofu
– 2 pieces of wholewheat bread
– 30gr hummus
– 1 tomato

Scramble the tofu with your hands in the pan. Add the oil and turn on the heat. Then add the rest of the ingredients, and keep frying until you like the texture. Add salt and/or other spices if needed.
Spread some hummus over the bread (you can toast it before, yum!) and add the sliced tomato. Then add the tofu scramble.
You can top this off with hemp seeds, pepper, salt or some sriracha!

Chickpea Tuna Sandwich

Around 20 grams of protein

Ingredients needed:
– 400gr chickpeas
– 3 tablespoons vegan mayo
– 1 tablespoon hummus
– 1 union, chopped
– 1 sheet of nori, chopped
– A few chopped capers
– half a tablespoon of mustard
– Splash of white wine vinegar
– 10gr hemp seeds
This will make 3 portions of chickpea tuna!
– 2 pieces of wholewheat bread
– Spinach

Mash the chickpeas with a fork until it’s almost smooth. Combine it with all the other ingredients needed for it. It’s that easy!
Serve it on some wholewheat bread with spinach and other veggies, like pickles or tomatoes.

Peanut Tempeh Sandwich

Around 25 grams of protein

Ingredients needed:
– 2 tablespoons oil
– 500gr tempeh
– 60gr peanut butter
– 60ml soy sauce
– 2 tablespoons agave syrup
– 2 tablespoons apple cider vinegar
This will give you 4 portions of tempeh
– 2 pieces of wholewheat bread
– 30gr hummus

Slice the tempeh. Then combine the liquids (except for the oil) for the marinade. You can marinate the tempeh overnight. If you don’t marinate it overnight, you just put the tempeh in a pan with the oil. You then pour the marinade over it and it will stick to the tempeh as well.
When it’s done, take some of the slices and put them on wholewheat bread with hummus.
For extra protein you could drizzle some extra peanut butter on top. Tomato, cucumber, spinach, hot sauce or other veggies you like could also go really well with this!

Ramen Noodle Soup

Around 30 grams of protein

Ingredients needed:
– 1 portion of wholewheat wok noodles
– 1/4 of the ramen noodle soup boemboe
– 90gr tofu
– 25gr edamame
– 80gr Thai veggie mix (wokgroenten)
– 1 tablespoons soy sauce
– 1 tablespoon oil
– 1 tablespoon peanut butter

Slice the tofu, and mix the soy sauce with the peanut butter. Heat up some oil in a pan and put the tofu in there. Then pour over the peanut-soy mixture.
Boil around 250ml of water and add the noodles, boemboe, and veggies. When the tofu is done add that as well.
You can also add carrots, mushrooms or spring unions. Top off with sesame seeds or baked crispy unions!

Categories: Recipes


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