Protein: Snacks & Plant-Based

Nutrition and protein plays an important role in supporting your energy, physical performance and recovery. Many of you have asked exactly when you should be refueling and how to plan your meals around your workouts. 

First and foremost, your nutrition throughout the day should provide protein and energy (regardless of when you are working out). Our meal plan is a great guide to what this looks like, although it’s important to tailor to your needs.

The good news is that unless you are an athlete or training for a specific sport or event, there isn’t anything specific you need to do to ensure your body has everything it needs to support your pilates workouts. 

Protein shakes or supplements aren’t necessary, outside of that in your breakfast smoothies. 

HONOUR YOUR HUNGER – if you are hungry between meals, eat a nourishing snack.

EVERYBODY IS DIFFERENT – with regards to the time of your workout, the best time is the one that works with your energy levels and schedule.

So as long as you’re eating three nourishing meals a day and snacks in between if hungry, and doing your workouts at a time that suits you, there is nothing else you need to do with regards to workout nutrition. That said, here are a few tips to help guide you. 

My favourite pre-workout snacks:

  • A piece of fruit, such as a banana, apple or two dates.
  • 2 rice crackers with toppings such as avocado, honey, almond butter or tahini.
  • Homemade snack bars or balls 

My favourite high protein, post-workout snacks:

  • Small handful of nuts and seeds
  • Coconut yoghurt with protein powder 
  • Chia pudding 
  • Homemade snack bars or balls 
  • Seed bread with toppings of choice 
  • Smoothie with protein powder 
  • 1-2 boiled eggs
  • 1 small can tuna on rice or seed crackers  

Vegan Protein Guide

Protein requirements vary between each person. That said a good baseline to go for is 1 gram of protein for every kg of body weight. If you aim for 20g of protein in each of your three meals, you’ll be in the right place for your protein requirements. 

Here is a list of vegan proteins and how much they contain. I’ve split the list into two categories. When building a vegetarian meal, go for one of the options in the primary category and use some of the options in the secondary category to boost the total amount of protein in the meal. 

In our meal plan, this is already done for you. For example our hemp seed pesto contains hemp seeds and our seeded bread contains a variety of vegan protein from quinoa, nuts and seeds. If you slice your bread into 10 slices, each has approximately 9g of protein. 

Vegan protein sources (primary)

  • 1 cup lentils – 18g protein
  • 1 cup beans (pinto, black, kidney, chickpeas, butter beans) – ~14g protein
  • 100g tempeh – 20g protein
  • 150g tofu – 18g protein
  • 1 cup cooked quinoa – 8g protein
  • Sprouted seed bread – 9g per slice (if sliced into 10 slices) 

Vegan protein sources (secondary)

  • Hemp seeds – 3g per tbsp⁠
  • Chia seeds – 1.5g per tbsp⁠
  • Peas – 4g per 1/2 cup⁠
  • Almonds – 6g per 30g serve⁠ (about 20 almonds)
  • Tahini – 2.5g per tbsp⁠

For vegetarians, in two eggs there is 12 grams of protein.  Protein plays a key roll in keeping us feeling full and energised. We need protein to perform our best, physically and mentally so is key while we are implementing daily and consistent movement. Often we associate protein with meat, however there are so many ways to incorporate protein if you follow a vegetarian or vegan diet.