Protein Packed Meal Plan

Worried about your protein levels?

This is a super special PROTEIN PACKED meal plan.

Did you know there are over 50 plant-based sources of protein? It's not always about a big fat steak and chicken breast, people.

Here are 7 LUNCHES, 7 DINNERS & 7 SWEET TREATS to give you a next-level protein-packed week.

One of my favourite sources of protein is through sneaking it into baked goods. Say whaaaaa? Yes, I add beans to a LOT of baked goods and nobody is the wiser. I bought a great book off amazon that is chalked full of recipes for cooking and baking with beans, check it out if you want. Bonus points if you use a bean based flour, like one found here. I use the Four Bean flour for MOST of my baking treats.

So dive in, share your favs with me in the comments below and get your protein from all KINDS of sources! Who knows, you might just like this hippy-dippy-trippy vegan world I'm trying to convert you to ;) Send me a message if you have any questions and enjoy this PROTEIN PACKED meal plan! I thoroughly enjoyed creating it for you!

xoxo

The Protein-Rich Plan

Lunch

Greek Quinoa Buddha Bowl

Filling up a bowl with super yum ingredients and an awesome sauce is like every Vegan's goto lunch solution. The possibilities are endless and you can adjust to your own tastes. This is one of my favourites for lunch, I'll make use of leftover quinoa and whatever I have in the veggie drawer. Easy to pack for a workday and make ahead for grab and go lunches throughout the week. Check out this recipe here or give your own version a whirl!

Turkey Taco Lettuce Wraps

Make your own favourite taco's and substitute iceberg lettuce for a shell. Cook up a batch of yummy beans and add all the fixin's as you please. I love to cook a big baked bean batch, freeze portions and use it many different meals. A great left over lunch meal!

Fish Cakes

I love a good appy. And fish cakes are a reeeeeealllly hard thing for me to turn down. I fins them easy to whip up from last night's left overs, and carry really well in packed lunches. Make sure you serve alongside a bed of greens and some sort of sauce. Kids love to dip!

for recipe, click here.

Chickpea Salad Sandwich

The classic standard gets a vegan facelift! I love chickpeas and they do NOT disappoint in this meal. Use a yummy gfree hearty bread and a glass of sparkling water and hit pause, its time to eat! Click through for recipe, or find it here.

Mediterranean Tuna Lettuce Wraps

These healthy lettuce wraps are so delish! I'm a sucker for anything with a chickpea and on my superhero vegan days, I make this without the tuna and sub the feta for some of these yummy vegan options.

for the recipe, click on over to Becky's Best Bites.

Loaded Sweet Potato

I love a loaded potato. In fact, I've been known to travel with baked potatoes in my purse. Weird. I know, but when you live with others with severe allergies, you do what you gotta do, right? Check out this yummy healthy sweet potato version-or make your favourite with good ol' russets!

Spiced Lentil Soup

Anything I find from Angela Liddon I'm all over. She has a vegan based blog and two cookbooks out and I absolutely love the flavour profiles she puts together. It's not all about tofu and greens over there. This soup is a fav I always have frozen individual portions of in the freezer (use giant muffin pans for one cup servings)

Click the photo or here for the full recipe.

Dinner

Butternut Squash & Black Bean Quesedilla

This dish is incredible and I am giving all the credit to the enchilada sauce. I make a big batch and put it on everything I can think of! So good! This is a must if you love Mexican cuisine! Check out the recipe on Skinnytaste here.

Tilapia Lettuce Wraps with Mango Papaya Salsa

Tilapia Lettuce Wraps with Mango Papaya Salsa are a fresh and healthy dinner that requires very little cooking. This recipe is great for gluten free, dairy free and autoimmune protocol (AIP) diet.

Pop over to Food Fashion & Fun for the complete recipe

Vegan Lentil Bolognese

YAS. This recipe is a favourite around my house, sometimes if I'm being really sneaky but naptime didn't happen that day, I'll puree this so the boys have no idea if it's their carnivorous version or mom's vegan one. Bonus points if you add Arbonne's daily protein boost to it!

Check out the full recipe over on Michelle's website, here

Pan Fried Trout

Have you caught any fish lately? This trout recipe is simple and brings out the beauty of your fresh catch! Simple potatoes and greens on the side for an easy weeknight meal. Trout is a protein source I can totally get behind, and a great source of omega 3.

Click here for recipe.

Chana Masala

I had a really great recipe for this, and can't source it...so until then this recipe is second-best! I love to crush green chilies, raw ginger and garlic together in a pestle and mortar to really get the flavours going first. Serve with naan and your kids won't even know it's vegan!

For full recipe, click here

Vegan Enchiladas

The green sauce in this literally takes these bad boys to the NEXT LEVEL. I love LOVE this dish and try and save it for when I'm not pressed for time in the kitchen - as I like to make my own enchiladas sauce and tortillas, so like, lots of work there.

Don't be discouraged by my crazy antics, give this one a try!

Cheesy Vegetarian Chili Mac

This one just screams fall, doesn't it? And featuring low budget ingredients keeps the often-times gfree grocery budget down. Check out Beth's yummy recipe here!

Dessert & Snacks

Sweet Potato Banana Bite Muffins

Kick your mornings into gear with these power packed muffins! With just four main ingredients, these Sweet Potato Banana Bites are gluten-free, easy to make and they make a great snack for both kids and adults!

you will need: ripe bananas, sweet potato mash, eggs & nut butter.

For recipe Click Here

Chocolate-covered cookie dough balls

Have you heard of Erin Ireland? I'd like to think we are BFF's, she just doesn't know it yet. Sure we've tweeted and she's a gal after my own heart here on the WestCoast, but it's her TO DIE FOR Vegan recipes that really have my heart. These cookie balls are better than anything you've ever tasted. I PROMISE. You will think these are the real deal.

Click the pic (or here) to be redirected to the full recipe or

Chocolate Bark

This simple snack requires you to melt chocolate and throw stuff at it. I know you can do it! Check out the recipe here.

Pear Cake

If you follow me on instagram, you might remember I made this cake in my rice cooker one day and my whole culinary world was transformed! Check out my recipe here and use whatever stone fruit you have on hand

Creamy Kale Coconut Smoothie

1 cup kale (de-stemmed)

1 banana

1/2 avocado

1/2 kiwi

1-2 tablespoons unsweetened flaked coconut

2 scoops vanilla protein powder

1/2 cup unsweetened vanilla almond milk

ice

Flourless Black Bean Brownies

I love baking with beans, it's one of my favourite little kitchen secrets from my kids. A great way to hide some serious protein, and not feel too guilty about it all. Keep black and white beans stocked in your cupboards and there will never be an excuse for why you can't jam more protein anywhere!

Click the photo or here for full recipe details.

Cranberry Coconut Cheesecake Bars

Well HELLO, Lover. This take a little bit of prep, but what yummy dish doesn't? Another treasure for Erin over at It's To Die For, this one is great for special occasions like Thanksgiving or Christmas, or shedding 5lbs. Whateves. There is only one rule: You make these you HAVE TO SHARE. With me. ASAP.

Click the pic or here to get your hands on this recipe you'll sure to print, laminate and sleep with under your pillow every night.

CLICK FOR All Menu Plans

LISTEN, GOING GLUTEN FREE AIN'T EASY.

In fact, I believe more people would do if it didn't seem so daunting.

If you are looking for a more guided approach in a supportive group format, then let’s talk. You can book a discovery call directly with me here, or read more about the program I offer by clicking here.

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Hey! I'm Karina

I’m the sassy pants behind all the content you will find here and on my podcast, Karina Talks Too Much. My guests and I share a wealth of information on topics in health, wellness & online business and we are not afraid of coming in hottttt. Check out the most played episode here and be sure to pick up my free gluten-free guide below. You’ll score daily emails from me for one week sharing a bunch of information about how to go gluten-free and not lose your shit.

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