Hello Jack
I find that replacing meat with cheese and/or eggs works for many common recipes e.g.
- kedgeree - take out the fish and add grated cheese on top (egg is already in the recipe)
- potatoes - replace the sausage with a mixture of vegetables, cheese and sometimes one/two fried eggs on top.
You can combine either of the above with veg rich in protein e.g. peas, beans - you probably know a good list of these.
I also drink large amounts of milk - it's great because it makes such an easy meal. Add muesli or bread and it's ready to go.
I used to be more of a vegetarian than I am now. Especially since my kundalini got going, I find that vegetarian food - even lots of eggs and dairy - is not enough, so I often fall back on chicken and fish.
One interesting discovery I made is that my muscles got visibly toned after increasing the cholesterol in my diet (more eggs, dairy and meat). No, it didn’t make me fatter, heighten my blood pressure or made me unhealthy in any way - on the contrary. I supposed there is a balance in everything. I used to have a diet very low in cholesterol (I was very health conscious) and I have to say higher intakes of cholesterol made me feel healthier - gave me extra energy as well as toning my muscles. It was quite striking - I noticed the effects within a few months from changing my diet. It makes sense when you think about it - cholesterol is the precursor of steroid hormones, which you need to build muscles.
I have never tried a vegan diet for more than a few weeks at a time, but I get the impression it's very low in cholesterol. If you've been vegan for a long time, that may explain your loss of muscle tone and strength. I'm not saying anyone should go to extremes, eating burgers and fast food, but I now believe a certain amount of cholesterol is good for you.
Sorry I can't give you recipes as such – I sort of make them up as I go along. I usually start with a carb basis (typically potatoes, rice or pasta) to which I add a selection of veg - whatever I happen to have at hand, then top it up with dairy and/or eggs, sometimes fish or chicken depending on how hungry I am.
Hope this helps.
All the best