Let’s Make A High-Protein, Vegetarian Medley
When prep time and energy just aren’t there.
A lot of folks have asked me about how to get higher protein intakes when eating on a vegetarian or vegan diet. Luckily, using the right ingredients and particular food groups, you’ll be increasing your protein intake without supplementation in no time!
Consider using this recipe¹ as a dinner or lunch meal- It’s also a great option to meal prep on a day off of work/errands.
Ingredients (for 3 servings):
2 cups Frozen, Shelled Edamame Beans
1lb Purple Potatoes (Substitute with another waxy potato like a red-skinned, or blue-fleshed variety as needed)
3/4lb Butternut Squash (cut into 1in/2.5cm chunks)
1 Red Bell Pepper (Substitute with yellow or orange if needed *Try to only use organic due to pesticide content on the non-organic variety²*)
1-2 Tbsp Avocado Oil (Substitute with another minimally processed, high-heat-tolerant oil ≥450℉ as needed. Alternatively, you may use Avocado Oil Spray to reduce fat intake further [if applicable])
1 tsp Oregano
1½ tsp Thyme (dried preferred, but fresh is okay)
TT* Sea Salt
TT* Ground Black Pepper
For Garnish:
TT* Fresh Thyme
1 Tbsp Balsamic Glaze (substitute with a thicker balsamic as needed)
*to taste
Method:
1.For Grilling: Heat to 330℉/165℃For Oven-Roasting: Preheat to 400℉/200℃/Gas 6
2.Add all ingredients to a bowl and mix until fully incorporated.
3.Grab two large sheets of aluminum foil, about 10in x 10in (25cm x 25cm). Add a serving (⅓ of total recipe) of the herb veggies and fold it up to make it airtight. Repeat for each serving.
4.Place on the grill or in the oven to cook for 40-45 minutes, or until crisp-tender.
5.Unwrap, plate, garnish, and enjoy!
Macros:
Approximately for a ⅓ serving of the total recipe.
Calories: 369
Total Carbohydrates: 53g
Sugar: 22g
Fiber: 14g
Fats: 15g
Protein: 29g
If you have any questions or want to learn more about how to increase your protein intake, especially if you’re on a vegetarian or vegan diet, don’t hesitate to schedule a Nutrition Consultation or join one of our Nutrition Programs to receive professional support on your health and nutrition journey!
-Kyler | kyler@ballardhealthclub.com
Cert. Nutrition Coach, CPT
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