These 3 Cheap High-Protein Vegan Meals Prove You Don’t Need Expensive Protein Sources

If you've been trying to eat more protein lately, but food prices are kind of getting crazy right now, I've been adding this one thing into my meals a lot lately. And honestly, it's been making everything a lot more filling. It's cheap, it's shelf stable, and it's really high in protein. And I'm going to show you three easy ways I use it in my meals. Because when you see it, you're probably going to wonder what it even is. First way I use it is my absolute go-to breakfast, overnight oats. So TVP stands for textured vegetable protein. It's made from soy, and it's really high in protein, low in fat, and low in carbs. Most people use it as a meat substitute, but I don't really use it that way. I just add it into meals I already eat to boost protein. One of the biggest reasons I use it more now is honestly cost. It's really affordable, especially with food prices right now. It's also shelf stable, so you can keep it in your pantry for months and even take it with you when you travel. Now, yes, it is processed, but for me, it's about balance. I'm not trying to eat perfectly clean. I'm trying to hit my protein goals in a way that actually fits my lifestyle. And if you prefer, you can always look for organic versions too. This is my favorite hack for using TVP in overnight oats. So many of you have actually tried this and come back in the comments saying you were shocked at how versatile it is and how good it tastes in oats. And most of you also noticed it makes the oats way more filling. I've shared this recipe before, but it's honestly one I come back to all the time. I add a small amount of TVP and it completely changes the texture in a really good way. It makes the oats way more filling. It absorbs liquid, blends right in, and I don't need to double the oats just to stay satisfied. Sometimes I'll still add a bit of protein powder for extra protein, but you can totally skip it if you don't use it. This is perfect for busy mornings, travel days, or summer when I want something cold, quick, and high protein. This entire jar has about 43 grams of protein without relying on protein powder. I used soy yogurt here, but you can easily swap it for silken tofu. Full recipe details are in the description. And for dinner, this is where TVP really shines. It's my absolute favorite meal as a plate. It's mapo tofu. We're starting by soaking our TVP in hot water. This helps it soften and absorb flavor. While that's soaking, let's prep everything. Grate some fresh garlic and ginger. Slice your green onions and set that aside. I'm also making a quick mushroom broth using a bouillon cube and hot water. Just mix and set aside. Then prepare a cornstarch slurry to thicken the sauce. About two teaspoons of cornstarch with a little water. If you like a thicker sauce, you can always add a bit more later. For the tofu, I'm using two blocks of silken tofu. Gently drain them, flip them out, and cut into cubes. Try not to break them. Key ingredient in mapo tofu is Szechuan peppercorns. I picked these up from an Asian grocery store. They have a really unique numbing heat. For this recipe, you'll also need some chili crisp oil, chili oil, and also chili bean sauce. Hey guys, if you're enjoying this video so far, please don't forget to hit that like button. It really helps support my channel. And if you're not already subscribed, make sure to hit that subscribe button as well. Let's continue with our video. Start by toasting Szechuan peppers to bring out the flavor. On low to medium heat and keep them aside. Begin by adding one teaspoon of chili oil into a nonstick frying pan. Saute the garlic for about 30 to 60 seconds. Then add the ginger and cook for another minute. Add in your drained TVP and let that cook for about five minutes, stirring occasionally. While that cooks, grind your toasted Szechuan peppercorn in mortar and pestle, then add them to the pan along with soy sauce, rice vinegar, chili bean sauce, chili crisp, and a touch of maple syrup. Give everything a good mix, then pour in your mushroom broth and cornstarch slurry. Let this simmer until the sauce starts to thicken. Now gently add in your silken tofu. Be careful not to overmix so the cubes stay intact. Let it cook for about four to five minutes. Finish with green onions and a drizzle of chili crisp. You can enjoy this on its own or serve it with jasmine rice. This recipe makes about four servings and each serving without rice has around 339 calories and 37 grams of protein. I know some people are concerned about processed foods. TVP is processed, yes, but for me, it's affordable, high in protein, and helps me stay consistent. So I use it as a tool, not a staple for everything. Mm, okay, this is actually so satisfying. The sauce is hitting and the TVP just absorbs all the flavor and the soft silken tofu, it just melts in your mouth with all these flavors. This is one of my favorite dish at the moment. My entire family enjoys it and it tastes amazing. If you like, you can definitely add some veggies in here like bok choy or some mushrooms. All the recipe details will be in the description box below. Next one might surprise you. I even use TVP in cookies. Start by preheating the oven at 350 degree Fahrenheit. Then mash a banana with fork in a bowl. Then add some peanut butter and a bit of powdered peanut butter mixed with water. This helps increase protein while keeping the calories and fat a bit lower. Next, add in some vanilla extract and a few drops of stevia for extra sweetness. This part is totally optional. Mix all your wet ingredients together. Then in the same bowl, add your dry TVP, baking soda, pinch of salt, and some dark chocolate chips. Mix everything until combined. If the batter looks a bit wet, just let it sit for three to four minutes. The TVP will absorb the moisture. Now scoop the mixture onto a lined baking tray. Shape them into cookies. They won't spread while baking, so make sure you flatten them out. You should get about six cookies. Repeat the process for all six cookies. Bake at 350 degree Fahrenheit for 15 to 20 minutes. Let them cool completely before removing. Each cookie comes out to about 103 calories with eight grams of protein. I'll be sharing this recipe in my members-only community this week. And if you want all my recipes, they're in my ebook. Mm. These are actually so good, and they're gluten-free and high in protein, which makes it even better. You can dunk it in soy milk. Mm. Such a delicious, high-in-protein, guilt-free afternoon treat. Full recipe is in my ebook if you want to try them. So that's how I've been using TVP lately in breakfast, snacks, and dinner. If you want, I can do a full high-protein vegan meal plan using just TVP. Let me know in the comments below. And if you're looking for more easy ways to incorporate TVP in your day-to-day meals, make sure to check this playlist next, and I'll see you there.