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Time to read: 3 min

Protein-rich lunch: 5 healthy and plant-based recipes

23 December 2022|Nutrition

Do you often hang around the gym? For muscle building, it's important to consume a bit more protein. Additionally, extra proteins are crucial during weight loss. We're sharing five healthy and plant-based recipes for a protein-rich lunch.

Protein-Rich Lunch with Protein Powder

You can make a protein shake by putting protein powder in a shaker, adding water, and shaking well. Dedicated athletes are often seen consuming them. However, you can also incorporate the powder into your kitchen creations. This way, you can turn an ordinary lunch into a real protein bomb. The dishes below are examples of recipes where you can easily add a scoop of vegan protein powder.

1. Protein-Rich Hummus

Hummus is a tasty, healthy, and plant-based spread. It's delicious on a sandwich or a wrap with some iceberg lettuce and a slice of cucumber. You can buy hummus ready-made in the supermarket, but you can also easily make it yourself. With the recipe below, you can whip up a generous batch of protein-rich hummus that yields over ten servings.

Ingredients

  • 200g chickpeas
  • 3 cloves of garlic
  • Juice of 1 lemon
  • 2 tbsp tahini
  • 2 tsp cumin
  • 0.5 tsp paprika powder
  • 2 tbsp extra virgin olive oil
  • 1 scoop of Orangefit Protein

Instructions

  1. Drain the chickpeas
  2. Peel the garlic and cut it into pieces
  3. Put all the ingredients in a blender
  4. Blend away. And you're done!

Nutritional value

  • Energy - Kcal: 665
  • Fats: 29g
  • Carbohydrates: 50,2g
  • Fiber: 45,8g
  • Proteins: 31,5g

2. Blueberry pancakes

Pancakes are traditionally made with milk and eggs. But with our recipe, you can make them entirely plant-based. Serve them with some fruit and soy yogurt for a nutritious lunch that also fills you up. And with a scoop of protein powder, you turn it into a protein-rich lunch. Tip: make a big stack, freeze them, and you're set for several days!

Check out the recipe: Blueberry pancakes

3. Protein-rich smoothie bowl with peanut butter

A smoothie bowl is a smoothie that you eat with a spoon. They are often thicker than regular smoothies and come with healthy toppings. That makes them filling and ideal for lunch.

This smoothie bowl is made from nutritious ingredients like banana, oats, and a bit of chia seed. For added flavor, pure peanut butter, protein powder, and cinnamon are also included. Mmm!

Check out the recipe: Protein-rich smoothie bowl with peanut butter

4. Pumpkin Soup

Soup for lunch is always a good idea, even though this pumpkin soup is especially favored when it's cold and wet outside. Adding some extra seeds gives a nice crunch to the soup, and by making a large batch, you can enjoy it for several days. The convenience of this recipe is that you bake it in the oven.

Check out the recipe: Pumpkin Soup

5. Banana protein bread

This bread is delicious and packed with healthy nutrients. A slice is perfect as a snack, especially during exercise. But with several slices, it also makes a nutritious lunch. And with the added protein powder, it becomes a protein-rich lunch!

Check out the recipe: Banana protein bread

When do I need more proteins?

Do you engage in a lot of sports or are you in the process of losing weight? Then you need more proteins than average. Proteins are the building blocks for your muscles. After exercising, proteins contribute to muscle recovery, leading to an increase in muscle mass. When losing weight, the goal is to shed fat rather than muscles. Consuming more proteins helps achieve that.

Read on: How many proteins do you need daily?

More low-calorie lunch recipes

On our website, you'll find plenty of recipes with low calories, from breakfast to lunch, snacks, and dinner. We make weight loss fun. Take a look and get inspired!