I have a friend who is vegan, and I went to her because I am having trouble #1 getting in my Protein, #2 tolerating a lot of meat.
My body right now does not like cheese or eggs, so my options for protein from food sources has been cut in half practically.
Anyways, she shared with me a lot of options that are chalked full of protein. About 20 grams per 3-4 oz. She told me that this tempeh and seitan are both easily digested, and taste great. There are millions of recipes out there to add variety, and I'm excited to try some. She has been vegan for years, and has this stuff down to a science practically. She even converted her Army "meat/potato" husband to vegan by using these recipes.
I haven't personally tried any of these because I have to go to Whole Foods which is an hour away. I'm hoping to go tomorrow with my list of necessities for some of these recipes.
Beans, rinsed
1 cup broth
1 Tbsp olive oil
2 Tbsp soy sauce
2 garlic cloves, grated or finely minced
1 1/4 cups vital wheat gluten
1/4 cup nutritional yeast
2 tsp fennel seeds, crushed
1 tsp red pepper flakes
1 tsp dried oregano
a few dashes of black pepper
Before mixing ingredients get steaming apparatus ready and start bringing Water to boil.
Have four sheets of tinfoil ready.
In a large bowl, mash the beans until there are no whole pieces left. Throw the other ingredients together, in the order listed, and mix with a fork.
Divide the dough into 4 even parts.
Place one part of dough onto tin foil and mold into a 5 inch log.
Wrap the dough in the tin foil, like a Tootsie Roll (don't worry about it being shaped perfectly, it'll shape itself while steaming).
Placed wrapped sausages in steamer and steam for 40 minutes.
You can eat immediately, refrigerate, or freeze.
They can be sliced and sauteed or even grilled whole.
There are two variations of this:
Cherry Sage
add 1 tsp liquid smoke (easy to find at a regular grocery store)
instead of the spices listed above (from fennel to the pepper) use 1 Tbsp + 1 tsp dry rubbed sage, 1/2 tsp ground ginger, 1/4 tsp allspice, 1/8 tsp cloves, fresh pepper and 1/2 cup chopped dried cherries.
Chorizo
sub navy beans with pinto beans
add 2 Tbsp tomato paste and 2 tsp lemon zest
instead of the spices listed above (from fennel to the pepper) use 1 Tbsp smoked paprika, 1 tsp crushed red pepper, 1 Tbsp dry rubbed sage, 1 tsp dried oregano, 1/4 tsp cayenne (optional)
The cooking directions are the same for all.
The nutrition information for the Italian Feast Sausage is for 1/2 a sausage:
Calories135.3 Total Fat2.2 g Saturated Fat0.3 g Polyunsaturated Fat0.2 g Monounsaturated Fat1.4 g Cholesterol0.0 mg Sodium423.7 mg Potassium164.3 mg Total Carbohydrate11.9 g Dietary Fiber4.3 g Sugars0.3 g Protein19.9 g
A blog whose recipes I have made in the past posted this recipe the other day, that would easily use store-bought seitan: chicken style seitan to "veal" and "pork chops". Still, some recipes you may like: Breakfast sausages and canadian bacon.
I think you should look into tempeh too. The brand that I buy is about 20g of protein for 4oz. I know that is the max that you can eat, but you could always just have three ounces, and then something else for the extra ounce?
Anyway, something like this might work well: Maple Grilled Tempeh Recipe - 101 Cookbooks