"[I recommend] 50 grams of protein a day if you’re not very active, 75 grams if you’re moderately active, and 100 or more to put on muscle, nutritionist Lauren Slayton previously told Well+Good. It doesn't require a steak dinner to get there, either. In fact, Kara Lydon, RD, aka The Foodie Dietitian's go-to high-protein dinner is actually plant-based. Behold, her vegan chickpea burger recipe.
"These burgers boast a variety of plant-based protein sources including legumes, grains, and seeds, making it a protein-packed veggie burger," — Kara Lydon, RD
One high-protein meal she loves is buffalo chickpea veggie burgers with vegan blue cheese dressing. "These burgers boast a variety of plant-based protein sources including legumes, grains, and seeds, making it a protein-packed veggie burger," Lydon says.
The ingredients list includes quinoa along with chickpeas, which means you're getting a one-two punch of protein in these vegan chickpea burgers. "Although considered a grain, quinoa packs in eight grams of protein per cup, making it a protein-rich source for these plant-based burgers," Lydon says. It also contains flax seed and hemp seed, both of which contain protein and crucial minerals like zinc and folate.
The quinoa, legumes, and seeds are also all good sources of fiber, which makes this dinner a gut healthy win, too. Fiber helps increase the amount of good bacteria in the gut, which is directly linked to maintaining a healthy metabolism and keeping the digestive tract running smoothly.
As you can see, there's a lot of nutrients packed into this one dinner recipe, and of course with all the protein, you definitely won't be hungry the rest of the night. Head to Lydon's site to see the full recipe and instructions for how to make it.
Garlic is another all-star ingredient in the vegan blue cheese. Watch the video below to see why it's so good for you:
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