I try to keep it simple but with nutritional value, making sure I´m getting vitamins, minerals and vegan protein. A lunch for me would be something like this:
First I grilled firm tofu with onion, and zucchini. On a separate pan I toasted a piece of rye bread. I cut some cherries and cucumber.
I used parsley to season the onions and garlic, white pepper for the zucchini and smoked paprika for the tofu.
I mixed the cherry, cucumber, onion, garlic and zucchini, added a mix of crushed seeds, hemp seeds, toasted chickpea, nuts, with balsamic vinegar and lemon. On the side, there´s 4 pieces of seaweed with rice and sesame.
On the toasted rye bread I spread some hummus, added the grilled tofu and zucchini, with some nuts and creamy balsamic vinegar on top.
Which ingredients have vegan protein?
Tofu: Is low in calories with a large amount of protein. It´s made from the soy milk, and soy is a complete protein as it contains the 22 amino acids.
All vegetables have protein in it, however, you cannot only eat vegetables.
Seeds and nuts are high on protein as well. I make my own mix of seeds which contains: chia, black and white sesame, flax and pumpkin. I crush them so my body can absorbs them better.
I love using hemp seeds, as they have the 9 essentials amino acids to generate muscle.
Seaweed is a form of algae. It contains spirulina and chlorella and is a good source of omega-3 fat.
And that´s it!
There´s many ways to eat vegan, this is only one idea when you don´t have much time. On each meal throughout the day I make sure I have a correct amount of protein, carbs and healthy fats.
Check out https://lacatalove.com/ for more blogs about the day-to-day meals.
La Cata Love 