Uchitsvaga kudya kwemanheru kana kuti pfungwa huru yekuita kuti uve nechokwadi chokuti uri kuwana mapuroteni mazhinji pane zvekudya zvezvirimwa kana kuti yemhuri yako yemidziyo (kana vegan!)? Mikana ndeyokuti uri kuwana mapurotini akawanda asina kumbofunga nezvazvo (kunyange iwe unofanira kuva nechokwadi chekucherechedza kune dzimwe mishonga , kunyanya kana uri vegan), asi kana iwe uchida kuva wechiri-chokwadi, edza zvishoma pane idzi mapepa akanyorwa pasi apa.
Mamwe mazano ezvokudya zvep-proteine zvinodhaka? Chimwe chinhu chine muto wepepanut (kana kuti almond butter sauce !), Chero chinhu chine tofu, tempeh , seitan kana imwe nyama inotsiva, muto wehhandi, soup lentil kana kuti chero chero rudzi rupi zvarwo rwezvinomera zvinodyiwa nenyuchi .
Chimwe nechimwe chezvipembenene zvakakura zvepineti-mapuroteni ine kupera kwakakwana kwezvokudya kuitira kuti uzive kuti mapurotini akawanda ari kupi mune imwe neimwe inoshandira. Ndakaziva chimwe chezvipfeko izvi zvezvirimwa zvinosanganisira vgan pamwe ne "V".
Puroteni yakakura yemidziyo entrees uye mains:
- Black Bean Enchilada Casserole (34.9 gm protein)
- Whole Wheat Vegetarian Lasagne (33 gm protein)
- Baked Barley uye Cheese Casserole (25 gramu protein)
- Yakanaka uye Sour Tempeh (21.8 gramu protein) V
- (inofanirwa)
- Vegetarian "Chikafu Zvokudya" neGimme Lean (20.4 gramu protein) V
- Crockpot Spinach Tofu Lasagna (20.1 gramu protein) V
- Vegetarian "Pepperoni" Pizza (20 gramu protein)
- Vegetarian Mock Meat Fajitas (17 gramu protein) V
- Sipinachi uye Bean Pasta (17 gramu protein) V
- Black Bean Burgers (16.8 gramu protein) V
- Zvokudya zveSeitan "Buffalo Wings" (16.4 gramu protein) V
- Vegan Low-fat Eggplant Lasagna (16.3 gramu protein) V
- Kid-Friendly Tofu "Nuggets" (16 gramu protein) V
- Orange Glazed Tempeh ne Brown Rice (16 gramu protein) V
- Bhari neFeta Cheese Yakabatwa Artichokes (15 gramu protein)
- Garlic uye Parmesan Quinoa (14.9 gm protein)
- Curried Rice uye Lentils (14.6 gramu protein) V
- Walnut Penne Pasta (13 gramu protein) V