“Power Up with Plant Protein”
Below is a structure I will endeavour to stick to, but it is person-specific so we may touch on other areas that are relevant to you.
🎯 Session Goal
Equip you with practical, sustainable, and enjoyable strategies to increase protein intake on a plant-based/vegan diet — without relying solely on supplements.
1. Welcome & Introduction
Brief overview of protein needs and why it’s important (muscle repair, energy, satiety, hormones, immune function).
Bust myths: "You can’t get enough protein on a vegan diet."
2. Protein Basics for Plant-Based Eaters
Recommended daily intake (general guidance tailored to age/activity).
Difference between complete and incomplete proteins.
Easy combinations to ensure all essential amino acids (e.g., beans + rice, hummus + pita, lentils + nuts).
3. Practical Food Swaps & Boosters
High-protein staples:
Lentils, chickpeas, black beans, edamame.
Tofu, tempeh, seitan.
Quinoa, buckwheat, amaranth.
Hemp seeds, chia seeds, pumpkin seeds, nut butters.
Soy or pea protein milk/yogurt.
Food swap examples:
Swap white rice for quinoa (+8g protein per serving).
Add hemp seeds or edamame to salads.
Use lentil or chickpea pasta instead of wheat pasta.
4. Build a High-Protein Day
You will get to plan a sample day’s meals/snacks with me.
I will provide a “Protein Boosting Cheat Sheet” with portion sizes + grams of protein.
5. Quick Meal Ideas & Recipes
Breakfast: Overnight oats with soy milk + chia + peanut butter.
Lunch: Lentil quinoa salad with tahini dressing.
Snack: Roasted chickpeas or smoothie with pea protein.
Dinner: Tofu & vegetable stir-fry with edamame.
I will provide a handout with 5–7 recipes.
6. Q&A + Wrap Up
I can address your challenges (busy lifestyle, budget, picky eating).
Encourage small, simple changes rather than an overhaul.
📝 Handouts/Takeaways
Protein Boosting Cheat Sheet (protein-rich foods + serving sizes).
Sample 3-day high-protein vegan meal plan.
Simple swaps list (easy upgrades).
If you later decide to join the 6-week programme, the cost of this session can be credited towards it.
Pay for this session and I will be in contact to organise a time that suits us both. I look forward to meeting you online.
){kind=link}