Based in Sydney, Australia, Foundry is a blog by Rebecca Thao. Her posts explore modern architecture through photos and quotes by influential architects, engineers, and artists.

Easy high-protein plant based meal and snack ideas in under 30 minutes

Easy high-protein plant based meal and snack ideas in under 30 minutes

As someone who eats a mostly plant-based whole foods diet (I did begin to eat certified humane eggs again a few weeks ago for the sake of my pregnancy), I was never particularly great at consuming the recommended daily amount of protein before I got pregnant. So, you can imagine that I became a tad worried once my doctor told me that I needed to consume approximately 60-75 grams of protein a day now that I’m pregnant.

Despite feeling overwhelmed at first, I eventually realized that a little bit of focus could go along way. With a bit of planning and a lot of grocery shopping, I was able to step up my protein game. And the best part is that I’ve been able to do it while sticking to a super clean and nutritious diet. 

If consuming an adequate amount of protein while sticking to a healthy plant based diet during pregnancy is something that you’re currently struggling with, then this post is for you. Today I’m sharing all of the delicious and protein-rich smoothies, bowls, salads (and more!) that I’ve been enjoying so far during my pregnancy. Check them out!

glowing green smoothie

2 cups of spinach

1 cup kale

1 small  or 1/2 large pear or apple

1/3 cucumber

mint leaves

1.5 cups water

protein smoothie

1 scoop chocolate protein (I use Sun Warrior)

1 cup nut milk

1 tbsp almond butter

1/2 frozen banana

1 tsp cinnamon


morning bowl

1/2 cup oats

1/2 cup coconut yogurt

2 tablespoon chia

2 tablespoons hemp hearts

2 tablespoons slivered almonds

1/2 cup raspberries

1 tsp maple syrup

protein chopped salad

1 cup butter lettuce

1 cup spinach

1/2 cup edamame

1/4 cup cooked quinoa

3 olives, chopped

1 persian cucumber, chopped

1 celery stalk, chopped

1/4 cup sliced almonds

balsamic vinaigrette

TLT collard wrap

1 collard wrap

1 tsp vegan mayo

1/3 avocado, mashed

handful of spinach

1 roma tomato, sliced

4 slices tempeh bacon (I use Tofurky Smokey Maple Bacon)

mediterranean tofu scramble

1/3 package soft tofu

2 cups spinach

3 kalmata olives, sliced

2 tbsp nutritional yeast

1 tbsp turmeric powder

1 tsp oregano

Chinese Fried Rice

1/2 cup edamame, shelled

1/3 pckg soft tofu

1/2 cup celery, sliced

3 shiitake mushrooms, sliced

1/3 cup baby corn

1 green onion, chopped

1/2 cup brown rice, cooked

(sauce)

1 tbsp white miso

2 tbsp tamari

2 tsp arrowroot powder

Sliced Apples and Almond Butter

1 medium apple, cut in small wedges

2 tbsp almond butter


Celery Almond Butter Boats

5-10 celery sticks

2 tbsp almond butter

Chia Pudding

3 tbsp chia seeds

1 cup nut milk

1 tbsp maple syrup

1 tbsp hemp seeds

2 tbsp almonds, chopped or sliced

mixed berries

Sushi Bowl

1/2 cup quinoa, cooked

1/2 cup edamame, shelled

1/2 cup cucumber, sliced

1/2 cup carrots, shredded

1 green onion, chopped

1 tbsp black sesame seeds

(sauce)

1 tbsp tamari

1 tbsp spicy mayo (vegan mayo + siracha sauce)

Why committing to healthy, nutritious, active pregnancy has made all the difference (so far)

Why committing to healthy, nutritious, active pregnancy has made all the difference (so far)

The essential oils I always keep on hand and my favorite ways to use them

The essential oils I always keep on hand and my favorite ways to use them