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My friend has been trying a plant-based diet after thrice daily meat for ages. After some of her friends mentioned plant diets might be lacking in protein I decided to put up my dinner from that evening. Usually I put up simple things with no special ingredients. This dinner, however, calls for Earth Balance, nutritional yeast, and extra firm tofu. These aren’t too far into “special trip to the co-op” territory, but they might not be in everyone’s cupboard.

Tofu Cutlet  (28.1 grams protein) Image
1 lb Extra Firm Tofu
3 tbsp Ketchup
2 tbsp Soy Sauce
2 tbsp Balsamic Vinegar
2 tsp Garlic Powder
2 tbsp Siracha
1/2 cup flour
2 tbsp Canola Oil

 Directions:
1. Pour the excess water off the tofu and put it in the freezer for two hours, this will give it a texture like Koya-dofu.
2. Defrost and gently squeeze the water from the block
3. Cut along the side of the block to make two large patties.
4. Mix together everything but flour and oil. Coat all sides of slices and leave them to marinate while you make the gravy and side dishes.
5. After everything is done cooking, coat each slice with flour and pan fry in oil.

Easy Vegan Gravy (4.6 grams protein)

1/2 cup earth balance margarine
1/4 cup flour
1/2 cup Nutritional yeast
1 1/2 cups vegetable broth
1 tbsp soy sauce
1/2 tsp garlic powder
2 tbsp vegetable oil

Directions
1. In a small saucepan, melt the margarine and add the flour.

2. Add the vegetable broth, soy sauce, garlic powder.

3. Stir frequently, until sauce thickens.

4. Whisk in the vegetable oil and nutritional yeast.

Microwave baked potato (7.5 grams protein)
1 medium gold potato
1 medium red potato

1. Stab holes in potatoes.
2. Microwave on high for ten minutes
3. Cut each in half reassemble as half red half gold with Earth Balance in the split

Side Salad (6.9 grams protein)
Spinach
Cherry Tomato
Chickpeas
That one meal comes out to just over 47 grams. Web MD notes the recommended amount of protein per day is 46 grams for an adult (non lactating) woman and 56 grams for an adult man. I’m fine with just this one meal and as for Chris, well, if he puts soy milk on his cereal he’ll be just great.

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