Protein: 17g/1 cup

These little guys are so densely packed with protein. They also come as dried/roasted. You can use them in salads or just eat as a snack. You could also use them in stir-fries. I get the frozen bags of shelled edamame which you can heat up in the microwave and they taste just as good as the fresh ones.

Nutrients: isoflavones, vitamin K, vitamin C, iron, magnesium, potassium, folate [may reduce risk of breast cancer, menopause symptoms, and risk of prostate cancer. lowers the risk of cognitive decline, improves depression, reduces inflammation]

1) Veggie Fried Rice- get a frozen pack of veggie fried rice and saute it with sesame oil and frozen/fresh edamame. If you'd like to make your own, try:

• https://shortgirltallorder.com/best-vegan-fried-rice

• https://www.gimmesomeoven.com/fried-rice-recipe/

2) Asian Broccoli Salad with Peanut Sauce

3) Edamame Summer Salad

Protein: 24g/1 cup cooked

This is the underdog of plant protein. They're extremely versatile and neutral tasting so you could use them in soups, salads, wraps, and probably even sandwiches. 

Nutrients: iron, folate, magnesium, potassium, zinc [helps with anemia, reduces the risk of colorectal cancer, anti-inflammatory, antioxidant properties]

1) Lentil Soup

2) One Pot Lentil Tacos

3) Mediterranean Lentil Salad

Protein: 4-7g/1 ounce
Upgrade your depression meal to an easy charcuterie board. Add some carrots/hummus and dried/fresh fruit and you've got your bases covered. Use sliced/chopped nuts as a topping in salads, yogurt parfaits, acai bowls, and oatmeal.

Nutrients: Mono & polyunsaturated fats, vitamin E, magnesium, selenium [antioxidant properties, maintains muscle and nerve function, lowers cholesterol and triglycerides, reduces the risk of heart attack and stroke]

1) Walnut Rosemary Crusted Salmon

2) Almond Flour Banana Bread

• Flax seed egg: combine 1 tbsp of flaxseed meal (or blend 1 tbsp of flaxseed) with 3 tbsp water. Stir and put in the fridge for at least 15 mins. Replaces 1 egg. Works especially well with pancakes, quick bread, brownies, muffins, and cookies

3) Apple Pecan Arugula Salad

4) Rainbow Charcuterie Board - mix and match:

• Olives, salted or honey-roasted nuts, dried fruit, fresh fruit, dates, crackers, hummus, white bean dip, jam, crispy baked chickpeas, cucumbers, carrots, radishes, sliced bell peppers

Protein: 2-4g/1 tablespoon

Another great topper for salads, is yogurt parfaits, acai bowls, mixed bowls, and oatmeal. Examples: pumpkin, hemp, flax, sunflower, chia

Nutrients: omega 3 fatty acids, vitamin E, magnesium, zinc [reduces cholesterol, antioxidant properties, anti-inflammatory, helps manage blood pressure]

1) Smoothie Bowl

2) Coconut Chia Pudding with Mango

• Use full-fat coconut milk for a creamier pudding

• Add mango for a sticky mango & rice vibe. You can add any other fruit as well (berries, peaches, papaya, etc)

3) Flax Seed Muffins

Protein: 8g/3 ounces
Oldie but a goodie. People have gotten really creative with ways to use tofu- tik tok and IG are full of creators showing different ways to cook it. You can make a flour breading and air fry it, use it in curries/stews/soups, sandwiches, and stir-fries. You can even use silken tofu to make desserts such as mousse!

Nutrients: Calcium, iron, magnesium, isoflavones, manganese, vitamin A [a complete protein- has all the essential amino acids your body needs, supports bone health, alleviates peri-menopausal symptoms]

1) Air Fryer Tofu with Honey Garlic Sauce

2) Soon Tofu Medium Starter Kit [check "where to buy" on the top, or you can find other soup mixes and add tofu. You can also find something similar at your local Asian/Korean market. This one is just easy if it's around]

3) Vegan Mapo Tofu

Protein: 7g/one-half cup

Blend it into a dip, put it in soup/burritos/stews/chili/salads, put on nachos, etc. It also has a ton of fiber. You can get dry beans if you want to save even more money. 

Nutrients: Potassium, magnesium, folate, iron, zinc [heart health, muscle, and nerve function, transport of oxygen in the body, reduces the risk of some types of cancer, stroke, and type 2 diabetes]

1) Homemade Vegetarian Chili

2) Black Bean Dip

3) Black Bean Soup

Protein: 8g/one-half cup

This one is a hit or miss- some people don't like the taste of it, but personally, I find it has a cheesy profile that's great in pasta sauces, salad dressings, on veggies, added to soups/stews, or sprinkled on top of popcorn. I would suggest buying a small amount (they sometimes have this in the bulk section) to see if you like it first. 

Nutrients: vitamin B (1, 2, 3, 6, 12), potassium, calcium, iron [boosts energy, promotes skin/hair/nail health, reduces inflammation] 

1) Garlic Tahini Dressing

2) Vegan Mac and Cheese

3) Vegan Jalapeno Poppers

Protein: 8g/1 cup

Use for anything you normally use milk in- coffee, cereal, oatmeal, smoothies, or just have a glass chilled. it's creamier than most other nut milks and even the unsweetened ones taste good. 

Nutrients: vit B6, magnesium, folate, zinc, retinol, omega 3 fatty acids. May be fortified with riboflavin, calcium, vit A, vit B12, and vit D [helps with anemia, reduced risk of dementia, reduced symptoms of menopause]

1) Mac n Cheese

2) Smoothie Basics

3) Easy Brownie in a Mug

Protein: 6g/one-half cup uncooked

Yes everyone and their mom is making overnight/baked oats and you should too. There's an endless number of combos and you get to have dessert for breakfast! I like to add about half a scoop of pea protein to my baked oats (per ramekin). 

Nutrients: potassium, zinc, vit B1, iron, phosphorus, vit C, manganese, folate, choline, vit E, copper, selenium, avenanthramides [improves metabolism, bone health, antioxidant properties, transporting oxygen through the body]

1) Raspberry Cookie Baked Oats

2) Brownie Batter Baked Oats

3) Chocolate Chip Baked Oats

4) Basic Overnight Oats