Today I give you some tips for vegan or vegetarian protein dinners to try : they have 350 to 450 calories and provide 20 to 40 grams of protein per serving. They are very easy to do.

VEGAN AND VEGETARIAN PROTEIN DINNERS TO TRY Legume
pasta with seitan ragout and pumpkin seeds: in a pan sauté 30 gr of diced grilled seitan with a clove of garlic, a teaspoon of oil, chili pepper to taste, 100 gr of chopped red pepper and 100 g of datterini tomatoes. Cook for about 5-6 minutes over high heat, add salt. Boil 70 g of sedanini with legumes (with red lentils or black beans) and season the pasta with the seitan sauce and a tablespoon (10 g) of toasted pumpkin seeds.
Calories: 404, proteins 23 gr, carbo 50, fat 13 gr.

Easy vegetarian and gluten free pizza: Mix 50 g of light ricotta with chopped basil and 100 g of salted and peppered cherry tomatoes. In a separate bowl, mix 50 g of buckwheat flour with 200 g of egg whites, a pinch of salt, a pinch of pepper and a pinch of turmeric powder, a teaspoon of baking soda and a tablespoon of apple cider vinegar or juice. lemon. Pour the mixture into a non-stick crepes pan and cook the pizza for 3 minutes on each side with the help of a spatula.
Pour the ricotta with tomatoes on top, sprinkle with parmesan, cover with a lid and cook for another 2-3 minutes over low heat. Transfer the pizza to a serving plate.
Cal: 383, pro 35.7, carbs 39, fat 8. 

Vegan tofu and corn curry: boil 100 g of broccoli florets in water for eight minutes, add 200 g of pumpkin cut into small cubes and cook for another 8 minutes, drain the vegetables and set aside. In a pan, sauté a small shallot in a little water with a pinch of curry powder, add the vegetables, 100 g of natural tofu in small pieces, 100 g of sweet corn and a tablespoon of Suzi Wan type coconut milk. Add salt and pepper, cook everything for 5 minutes over low heat and with the lid on. Serve with chopped parsley. Calories: 350, pro 22.5, carbo 34, fat 14. Wheat muscle in lupine cream:


blend 100 g of shelled lupins with 80 g of carrots, 50 g of onion and 150 g of zucchini. Pour the mixture into a pan, add salt and pepper, add a glass of 200 ml water, a teaspoon of tomato paste and a level teaspoon of oil. Cook for about ten minutes over low heat, stirring often. At the end of cooking, add chopped mint. Cook separately, grilling it, 100 gr of wheat muscle fillet or alternatively seitan. Pour it on a serving dish and add the hot lupine and vegetable cream. Calories: 400, 40 pro, 20.4 carbs, 10.5 fat.