9

Super
High Protein
Vegan Recipes
That Taste Amazing
CONTENTS

INTRODUCTION 3

VEGAN PROTEIN PANCAKES 4

VEGAN CHILI SIN CARNE 5

AROMATIC LENTIL SOUP 6

MUJADARA 7

LENTIL BOLOGNESE 8

LENTIL SHEPHERD’S PIE 9

CHIPOTLE & SWEET POTATO STEW 10

DAL 11

STUFFED SWEET POTATOES 12

CONCLUSION 13
INTRODUCTION
Hi there!

I’m Jason Hughes, a fitness enthusiast and head editor at VeganLiftz.

Thank you for subscribing! I hope you find the high-protein, vegan-friendly recipes
as tasty as I do.

Before I discovered recipes like these, I had trouble putting on muscle as a vegan.
Nothing I did seemed to work and any progress I made was minimal. In fact, I was on
the verge of giving up. Stumbling onto the proper knowledge of diets and supplements
was a game changer for me. All of a sudden, I was seeing significant changes in my
body and I finally started achieving the kind of progress I had been dreaming of. Before
I knew it, I looked in the mirror and saw myself with the body I had as a football player
in high school!

It was such an incredible, accomplished feeling. I knew right then and there that I had to
share my knowledge with others so they could feel as amazing as I did. That’s how “9
Super High Protein Vegan Recipes” came to be. I compiled everything that had worked
for me in my vegan body building journey and wrote down these 9 recipes so you could
experience this, too. If you’re as tired of struggling with muscle gain as I was, then you
have found the right guide! These 9 recipes are sure to make a huge impact on your
fitness journey and show you the same amazing results that I saw.

Ready? Let’s dive in!

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9 SUPER HIGH PROTEIN VEGAN RECIPES THAT TASTE AMAZING

VEGAN
PROTEIN PANCAKES
INGREDIENTS:

• Half a ripe banana (70 g), mashed up

• 1 tbsp ground flax seed
• 30 g vegan protein powder SERVING SIZE 1 pancake = 1/4 recipe
• 120 ml or 1/2 cup plant milk
MACRONUTRIENT Calories = 104 kcal
• 1/4 teaspoon cinnamon BREAKDOWN Protein = 9.2 g
• 1 teaspoon baking powder PER SERVING: Fat = 2.4 g
• 40 g or 1/2 cup oatmeal Carbs = 12.5 g

• Stevia, maple syrup or other sweetener

INSTRUCTIONS:
1. Mash banana on a plate and set aside.
2. Create your ‘flax egg’ by combining the 1 tbsp flax with 2 tbsp water in a cup and let sit for
a few minutes.
3. Now mix up banana, flax egg, protein powder, plant milk, cinnamon, baking powder,
oatmeal and sweetener together in a bowl.
4. Scoop out the mixture onto a non-stick pan (makes about 4 pancakes) on medium heat
and let cook for 3-5 minutes.
5. Flip and cook for another 3-5 minutes (if they’re still not finished lower temperature and
cook for longer).
6. Serve with fruit, berries or nut butter of choice

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9 SUPER HIGH PROTEIN VEGAN RECIPES THAT TASTE AMAZING

VEGAN CHILI
SIN CARNE
INGREDIENTS:

• 1 medium onion (110 g), diced

• 1 medium bell pepper (120 g), diced
• 2-3 cloves garlic, minced
• 1 red chili or jalapeno, sliced finely
• 250 ml / 1 cup vegetable broth
• 1 can black beans (240 g), drained and rinsed
• 1 can lentils (240 g), drained and rinsed
• 100 g corn
• 1 can chopped tomatoes (400 g) SERVING SIZE 1/3 recipe
• 1 tbsp tomato paste (adjust if you want)

• 2 tsp cumin MACRONUTRIENT Calories = 284 kcal

BREAKDOWN Protein = 17.3 g
• 1 tsp paprika powder
PER SERVING: Fat = 2.1 g
• 1 tsp chili powder
Carbs = 53.6 g
• 1 tsp oregano
• Salt and pepper to taste
•
INSTRUCTIONS:

1. Throw onion, bell pepper, garlic and chili with some water into a pan and sautee for 5
minutes on a medium-high heat.
2. Add the broth, beans, lentils, sweetcorn, chopped tomatoes, tomato paste, spices and
stir well.
3. Let it all simmer on medium heat for 20-30 mins, stirring occasionally.
4. Season with salt and pepper
5. Serve with bread or rice and some guacamole if desired.

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9 SUPER HIGH PROTEIN VEGAN RECIPES THAT TASTE AMAZING

AROMATIC
LENTIL SOUP
INGREDIENTS:

• 2 teaspoons cumin seeds

• 1 medium onion (110 g), diced finely
• 3 garlic cloves, minced
• Thumb-sized piece of ginger, grated
• 1/2 teaspoon chili powder
• 1 teaspoon turmeric
• 1 teaspoon coriander SERVING SIZE 1/3 recipe
(adjust if you want)
• 2 medium carrots (120 g), grated
• 2-3 medium potatoes (400 g), cubed MACRONUTRIENT Calories = 405 kcal
BREAKDOWN Protein = 21.1 g
• 200 g uncooked red lentils, rinsed PER SERVING: Fat = 2.1 g
• 1 can chopped tomatoes (400 g) Carbs = 80.1 g
• 1000 ml / 4 cups vegetable stock
• Salt and pepper to taste
•
INSTRUCTIONS:

1. Add the cumin seeds to a large casserole pan on a medium-high heat and let toast
for two minutes.
2. Add the onion, garlic and ginger with some water and let mix with the cumin seeds for
3 minutes.
3. Now add the rest of the ingredients and let simmer with a lid on for about 40 minutes.
4. Salt and pepper to taste and whizz up with an immersion blender (or don’t for a more
chunkier stew)
5. Serve with toasted bread and if desired garnish with cilantro/parsley/avocado

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9 SUPER HIGH PROTEIN VEGAN RECIPES THAT TASTE AMAZING

MUJADARA
INGREDIENTS:

• 200 g uncooked green lentils, rinsed

• 1 teaspoon cumin seeds
• 2 large onions (300 g), sliced finely
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• 1 cinnamon stick
• 1 bay leaf
SERVING SIZE 1/3 recipe
• 200 g uncooked rice, rinsed (adjust if you want)
• Salt and pepper to taste
MACRONUTRIENT Calories = 579 kcal
• 2 tbsp tahini BREAKDOWN Protein = 23.5 g
PER SERVING:
• 2 tbsp water Fat = 6.8 g
• Juice of half a lemon Carbs = 107.3 g
•
INSTRUCTIONS:

1. Add lentils and 500 ml of water in a pot and let simmer for 20-30 minutes until
lentils are tender.
2. Add the cumin seeds to a casserole pan on medium-high heat and toast for about
two minutes.
3. Add onion and cook for 15-20 minutes, adding water and scraping the bottom
when needed.
4. When the onion is nicely caramelized, scoop out roughly a third to use as garnish later.
5. Add in minced garlic and the rest of the spices with the onions and let mix for 1-2 minutes.
6. Add cooked lentils, rice and 700 ml of water to the casserole and stir.
7. Let simmer under a lid for 30 minutes until rice is cooked (don’t touch).
8. To make the tahini sauce just mix the tahini, water and lemon juice together.
9. Serve with a wedge of lemon, drizzle over tahini sauce and garnish with the crispy
onion bits.

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9 SUPER HIGH PROTEIN VEGAN RECIPES THAT TASTE AMAZING

LENTIL BOLOGNESE
INGREDIENTS:

• 400 g mushrooms, chopped finely

• 1 medium onion (110 g), chopped finely
• 2 celery stalks (80 g), chopped finely
• 2 medium carrots (120 g),chopped finely
• 3 garlic gloves, minced
SERVING SIZE 1/3 recipe
• 2 tbsp tomato puree
(adjust if you want)
• 1 can crushed tomatoes (400 g)
MACRONUTRIENT Calories = 406 kcal
• 1 teaspoon oregano
BREAKDOWN Protein = 27.2 g
• 250 g uncooked, rinsed PER SERVING: Fat = 2.8 g
• 1 teaspoon smoked paprika Carbs = 74.7 g
• 0.5-1 litre/2-4 cups vegetable stock
• 1 can chopped tomatoes (400 g)
• Salt and pepper to taste
•
INSTRUCTIONS:

1. Add in mushrooms, onion, celery, carrots and let cook on medium-high heat for about 7
min (let mushrooms release all water)
2. Add minced garlic, tomato puree and fry off for 2 more minutes.
3. Now go in with the can of crushed tomatoes, dry spices, vegetable stock and lentils.
*You may need less or more vegetable stock. Start with 500 ml/2 cups and add more as needed.
4. Cook for 40 minutes until lentils are soft and salt and pepper to taste.
5. Serve with giant piles of pasta (actually works well with rice as well)

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9 SUPER HIGH PROTEIN VEGAN RECIPES THAT TASTE AMAZING

LENTIL
SHEPHERD’S PIE
INGREDIENTS:

• 1 batch lentil bolognese SERVING SIZE 1/4 recipe

(adjust if you want)
• 500 g white potato, cubed
MACRONUTRIENT Calories = 514 kcal
• 500 g sweet potato, cubed BREAKDOWN Protein = 26.1 g
• 100-200 g soy milk PER SERVING: Fat = 3.1 g
• Salt and pepper to taste Carbs = 101.6 g

INSTRUCTIONS:

1. Make one batch of the lentil bolognese. While it’s simmering boil the potatoes until soft,
about 20-30 minutes.
2. Strain potatoes and mash them up with soy milk.
3. Season with salt and pepper.
4. Put into an oven heated to 200 C or 400 F for 15 minutes. Finish under the grill for a
couple of minutes for crispy mash action.
5. Spoon lentil bolognese into an oven dish and then add a layer of mashed potatoes.
6. If you want add some fresh herbs on top.

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9 SUPER HIGH PROTEIN VEGAN RECIPES THAT TASTE AMAZING

CHIPOTLE &
SWEET POTATO STEW
INGREDIENTS:

• 1 large onion (150 g), diced

• 4 garlic gloves, minced
• 2 chipotle peppers, chopped finely or 2 tbsp chipotle puree
• 2 tbsp tomato puree
• 2 teaspoons smoked paprika
• 2 teaspoons ground cumin
SERVING SIZE 1/3 recipe
• 2-4 large sweet potatoes (500 g), cubed (adjust if you want)
• 250 g uncooked lentils, rinsed
MACRONUTRIENT Calories = 423 kcal
• 1 can crushed tomatoes (400 g) BREAKDOWN Protein = 20.2 g
• 0.5-1 litre/2-4 cups vegetable stock PER SERVING: Fat = 1.9 g
• Juice of 1 lime Carbs = 84.9 g

• Salt and pepper to taste

•
INSTRUCTIONS:

1. If using dried chipotle peppers, rehydrate by adding boiled water and cover for 20 min.
2. Sautee onion for 7 minutes in a large pan on medium-high heat with some water.
3. Scrape out the seeds and membrane stuff in the chipotle peppers.
And don’t throw away the water!
4. Add minced garlic, finely chopped rehydrated peppers (or puree), tomato puree and
spices and let fry for 3 minutes.
5. Add cubed sweet potato, can of tomatoes, lentils and vegetable stock and let cook for
40 minutes or until lentils are soft.
6. If more liquid is needed I like to go in with the chipotle juice you reserved earlier.
7. Salt and pepper to taste and squeeze in juice of one lime. Serve with rice and garnish with
cilantro and avocado.

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9 SUPER HIGH PROTEIN VEGAN RECIPES THAT TASTE AMAZING

DAL
INGREDIENTS:

• 1 teaspoon mustard seeds

• 1 teaspoon cumin seeds
• 1 medium onion, chopped finely (110 g)
• 3 garlic cloves, minced
• Thumb-sized piece ginger, grated
• 2 green chilies, sliced thinly
• 2 teaspoon turmeric
• 0.5 teaspoon garam masala
• 0.5 teaspoon coriander
• 1 stick cinnamon SERVING SIZE 1/3 recipe
(adjust if you want)
• 2 medium tomatoes, chopped small (250 g)
• 200 g uncooked red lentils, rinsed MACRONUTRIENT Calories = 346 kcal
BREAKDOWN Protein = 19.7 g
• 50 g cashew nuts PER SERVING: Fat = 8.9 g
• Salt and pepper to taste Carbs = 50.3 g
•
INSTRUCTIONS:

1. Add the mustard and cumin seeds to a large pan on medium-high heat and let toast for
two minutes.
2. Add onion with some water and sautee for 5 minutes.
3. Add garlic, ginger and chilies and let cook for 2 minutes.
4. Now go in with dry spices, stick of cinnamon, bay leaves and the tomato. Let flavors mix
and develop for another 2 minutes.
5. Add the red lentils and 500 ml / 2 cups of water. For a runnier consistency,
add more water.
6. Blitz the 50 g of cashew nuts with a bit of water in a food blender or mixer.
Then add this to the dal and stir in.
7. Let simmer for 30-40 minutes until lentils have completely disintegrated. Salt to taste.
8. Serve with rice or naan bread. Both if you can’t decide. Garnish with cilantro.

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9 SUPER HIGH PROTEIN VEGAN RECIPES THAT TASTE AMAZING

STUFFED
SWEET POTATOES
INGREDIENTS:

• 3 medium to large sweet potatoes (450 g)

• 1 can black beans (230 g), drained and rinsed
• 100 g corn
• 1 medium tomato (110 g), chopped
• 1/2 onion (50 g), chopped finely
• 1/2 teaspoon ground cumin SERVING SIZE 1/3 recipe
• 1/2 teaspoon paprika (adjust if you want)
• Tahini sauce: MACRONUTRIENT Calories = 328 kcal
• 2 tbsp tahini BREAKDOWN Protein = 11.7 g
PER SERVING: Fat = 5.9 g
• 2 tbsp water
Carbs = 60.4 g
• Juice of half a lemon
• Coriander for garnish
•
INSTRUCTIONS:

1. Wash the sweet potatoes, prick each with a fork and bake on a lined baking sheet for
60 minutes or so.
2. When done remove sweet potatoes from oven and cut in half lengthwise.
3. Fry black beans, corn, tomato, onion and dry spices in a pan on medium-high heat for
10 minutes.
4. Make tahini dressing by combining tahinin paste with water and lemon juice.
5. Fill the sweet potatoes with the bean mixture and drizzle over tahini, garnish
with coriander.

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CONCLUSION
Now the Secret’s Out!

Now that I’ve shared my secret recipes, are you ready to start preparing them?

These 9 recipes honestly changed my body for the better, and I know they will do the
same for you.

If you vegan body building one step at a time, you’ll have a moment just like I did when I
saw my high school physique finally comeback since turning vegan. I believe in you!

Don’t forget to keep checking out VeganLiftz for more advice, tips, workouts, and even
motivation on your vegan bodybuilding journey.

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