3 quick, high-protein recipes to help his trainer build muscle and strengthen his gut health.

These plant-based snacks contain fiber, which feeds the “good” bacteria in the gut, but they are also good sources of protein. This helps Waplington build muscle and maintain gut health without thinking too much.

“The beauty of being 100% plant-based is that you don’t have to think about fiber as much because all plant-based protein sources have fiber as well as your vegetables, your fruits, your greens,” he said.

Research suggests that the more plants you eat, the healthier your microbiome – the billions of microbes that live in your gut – tend to be. Gastrointestinal health experts recommend targeting 30 servings of vegetables per week.

A diverse gut microbiome has been linked to many health benefits beyond better digestion, from a stronger immune system to a healthier brain.

Meanwhile, getting enough protein is important for health, but especially if you want to build or maintain muscle. The US government recommends women get at least 46 grams of protein a day, rising to 56g for men – or around 0.36 g of protein per pound of body weight. But the data suggests getting 0.7 grams per pound is good for building lean muscle.

Waplington shared three high-protein recipes that will get you up to 30 servings per week in no time.

Dietitian Nichola Ludlam-Raine said the recipes were good for getting plenty of vegetables as well as lean protein and fibre.

“There are a lot of different flavors involved (spices count as herbs!), and I’m open to service offerings as well,” he told BI via email.

1 pint of ‘English breakfast’ beans

Serves: Four generously

Total time: 35 to 40 minutes

Protein per serving: 21g

Number of plants: nine

Tools:

• 1 white onion, chopped
• 1 leek, white and light green, cut into half moons
• 4 tbsp extra virgin olive oil, plus more if needed
• 250g (9oz) chestnut mushrooms, finely chopped
• 5 cloves of garlic, minced
• 2 tsp smoked paprika
• 1 tsp ground cumin
• 1 tsp ground coriander
• 700g (1lb 9oz) white beans, plus their juice (if the juice is unsalted, add ½ cube of greens, crushed)
• 3 to 4 medium tomatoes, chopped

For the scramble sauce:

• 35g (1¼oz) cashews or sunflower seeds
• 280g (10oz) silken tofu
• 20g (¾oz) nutritional yeast
• 1 clove of garlic or 1 tsp garlic powder
• 1 tsp smoked paprika
• 1 tbsp sweet white miso
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• Salt and black pepper

To serve:

• Freshly chopped chives
• Sour toast

Method:

1. Start by soaking the cashews in boiling water for 10 minutes. Drain and set aside.

2. In an ovenproof casserole dish over medium heat, fry the onion and leeks in plenty of extra virgin olive oil with plenty of salt and black pepper for eight minutes or until they begin to caramelise.

3. Add the mushrooms and more salt, and fry until the water evaporates. Add garlic and spices, and more oil if needed. Fry for another two minutes until fragrant.

4. Add the beans and their juice. At this point, if you don’t want to use the bean water, you can replace it with 100ml (3½fl oz) hot water, with the veg stock cube dissolved in it. Stir to combine and season to taste.

5. In a small blender cup, mix all the scramble sauce ingredients together. Add a little water if necessary to loosen the sauce a little so that it is consistent. Add to the pan. Stir well and time to taste, adding lemon juice, salt or pepper if necessary.

6. Heat the grill to its upper level, then arrange the tomatoes on the top of the dish, pour olive oil, and add a little salt, then transfer the upper rack and the grill for about 6 minutes to to 10, or until the tomatoes begin to burn. catch a small char. This will vary greatly depending on the size of your pan, the power of your oven, and the area near the top of the grill, so keep an eye on it as the tomatoes can burn very quickly.

7. Top with fresh chives and serve with sourdough toast.

Tofu Power Bowl with quinoa, broccoli, and edamame

Serves: Two

Total time: 30 min

Protein per serving: 34g

Number of plants: 10

Tools:

• 300g firm tofu
• 2 tsp cornstarch
• 150g broccoli (Waplingston uses Tenderstem)
• 1-2 spring onions, white parts finely chopped
• 60 g of fruit
• 150g dried tricolor quinoa, cooked
• 1/2 vegan cube or 1/2 teaspoon vegetable broth

For the sauce:

• 2 tbsp sriracha
• 2 tbsp soy sauce or tamari
• 1 tsp crushed garlic, 1 tsp crushed ginger
• juice of one lime
• 1/2 tsp sesame oil

To serve:

• Sesame seeds
• Coriander leaves
• Fresh chiles
• Avocado slices

Method:

1. Put the quinoa to cook in a medium bowl, and cook according to the package directions with half a tablespoon of vegetable bouillon powder or half a stock cube.

2. In a small bowl, mix the marinade ingredients for the sauce and set aside.

3. Pat the tofu, or mash it well, wrapped in kitchen paper or a tea towel. Break the tofu into small pieces with your hands.

4. Discard the cornstarch and fry in a non-stick pan over medium heat with olive oil for a few minutes, turning every now and then until the edges are golden. Add the salty spicy sauce that you mixed earlier, cover well and reduce the heat. Move the pieces around the pan until the sauce is thick and glossy. Remove from heat.

5. Saute broccoli and spring onion until bright green, in olive oil with a pinch of salt.

6. Mix in the quinoa first, then the broccoli, tofu and toppings.

The ultimate chickpea sandwiches

Serves: Makes three sandwiches

Total time: 20 min

Protein per serving: 44g

Number of plants: 11

Tools:

• 200g (4 oz) firm smoked tofu
• 2 to 3 medium large tomatoes
• 6 to 8 lettuce leaves
• 1 large ripe avocado
• 6 slices of sourdough wheat bread
• 6 tbsp cottage cheese (or other).

For the chickpea smash recipe:

• 480g (1lb 1oz) peas from a can or jar, drained and rinsed
• 4 spring onions, finely chopped
• 3 tbsp tahini
• 2 tsp Dijon mustard
• 2 tbsp sun-dried tomatoes, plus 1 tbsp coconut oil
• 1 tbsp chopped red chile (optional)
• 3 tbsp fresh chopped parsley
• Juice of 1 lemon (about 3 tbsp.)
• ½ tsp salt, plus more to taste
• Lots of freshly ground black pepper

Method:

1. In a large mixing bowl, combine all the chickpea smash ingredients and mash with a potato masher or fork until well combined. Time to taste. Remove from the fridge while you prepare the rest.

2. Finely chop the tofu, tomatoes and avocado. Separate, wash and dry the lettuce leaves.

3. Wash the sourdough, then pour a little olive oil and sprinkle with a little sea salt.

4. Place three slices of sourdough with chickpea seeds, then the remaining slices with cream cheese, then lettuce leaves, tomato slices, tofu and avocado slices. Carefully put the two parts together, wrap, cut them in the middle with a serrated knife.