I’m not vegan so I eat quite a lot of eggs (a box of 12 a week), dairy including Greek Yoghurt and Cottage Cheese are both high in protein, plus usual milk and cheese.
I rely on beans, lentils and chickpeas for main meals - making chilli, curry, stews, pastas etc. Occasionally I’ll have Quorn (e.g. in fajitas) and rarely tofu, because my wife doesn’t enjoy it.
I’m on a “Spanish kick” at the moment and there are many good vegetarian recipes on Spainonafork.com (website and YouTube): simple, one pan dishes, although saffron’s expensive (I loaded up when I was on holiday!)
My go-to breakfast is a chia seed “porridge” from
https://diatribe.org/diabetes-recipes/chia-pudding-3-minute-breakfast-changes-lives (I use boiling water and dessicated coconut). Depending exactly what I throw in it, protein is typically 18g and carbs 9g.
I use the MyFitnessPal app to carb count anyway and I’ll keep “half an eye” on my protein, but it’s not something I’m too concerned about.
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If it helps, yesterday (Tuesday) I ate:
* 3 fried eggs on sourdough toast (I needed to “ramp up” before the gym)
* Cheese and walnut salad
* Borlotti beans & veg in a tomato sauce with “pasta” (actually shirataki noodles).
That was a total of 58g protein (also 109g carbs and 28g saturated fat if anyone’s interested).
By comparison, Sunday was a little different:
* Brunch: a Linda McCartney Mozzarella burger, 2 cauldron sausages, 2 fried eggs.
* Dinner: Roasted peppers stuffed with a mix of couscous, feta, pine nuts and veg, roast potatoes, Brussels and gravy. A mix of cheeses and nuts for dessert.
Total 88g protein (156g carbs, 21g sat fat).
According the app, I averaged 84g protein a day over last week and the highest item was paneer. I made* a Rogan Josh and crisped paneer cubes in the air fryer: one pack made two meals (36.6g for each 150g).
*I poured a jar into a pan
