High-protein meal plan for vegetarian

Written byListonic team

Updated on Nov 22, 2024

The High-Protein meal plan for vegetarians includes a variety of plant-based proteins such as legumes, dairy products, eggs, tofu, and tempeh. Nuts and seeds are also emphasized for additional protein. This plan ensures that vegetarians meet their protein requirements while enjoying a diverse and balanced diet.

Meal plan grocery list

Dairy & eggs

Greek yogurt

Cottage cheese

Eggs

Parmesan cheese

Fresh grocery

Mixed berries

Avocado

Lime

Cucumber

Spinach

Carrots

Eggplant

Banana

Cherry tomatoes

Dry goods

Quinoa

Black beans

Brown rice

Lentils

Chickpeas

Plant based

Tofu

Hummus

Nuts

Mixed vegetables

Bakery

Whole grain bread

Meal plan overview

The High-protein meal plan for vegetarians redefines plant-based eating with a focus on high-protein vegetarian foods. It’s perfect for those seeking to boost their protein intake without meat.

Rich in legumes, dairy, and plant-based proteins, this plan ensures a balanced and nutritious approach to vegetarian eating.

High-protein meal plan for vegetarian exemplary product

Foods to eat

Dairy Products: Greek yogurt, cottage cheese, and milk for protein and calcium.
Eggs: If ovo-vegetarian, as a versatile protein source.
Legumes: Lentils, chickpeas, and various beans for plant-based protein.
Whole Grains: Quinoa, amaranth, and whole wheat products for additional protein.
Nuts and Seeds: Almonds, peanuts, sunflower seeds, and chia seeds.
Vegetables: Broccoli, spinach, and sweet potatoes for nutrients and fiber.
Soy Products: Tofu, tempeh, and edamame for high-quality plant protein.
Healthy Fats: Olive oil and avocados for satiety and nutrient absorption.

✅Tip

Experiment with incorporating plant-based protein sources like beans, lentils, and chickpeas into your meals to ensure you're meeting your protein needs while following a vegetarian diet.

Foods not to eat

Processed Vegetarian Foods: Often high in sodium and additives.
High-Sugar Snacks: Candies and desserts with refined sugar.
Refined Carbohydrates: White bread and pasta which are low in nutrients.
Fried Vegetarian Foods: High in calories and unhealthy fats.
Excess Dairy: Can lead to high intake of saturated fats.
Alcohol: Provides empty calories and little nutritional value.
Sweetened Beverages: Soda and sweetened teas.
Artificial Sweeteners and Additives: Found in many low-calorie processed foods.

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Main benefits

The High-Protein meal plan for vegetarians incorporates a variety of plant-based protein sources such as legumes, dairy (if lacto-vegetarian), eggs (if ovo-vegetarian), soy products, nuts, and seeds. This plan ensures vegetarians receive sufficient protein to meet their dietary needs, supporting muscle health, and overall well-being.

Recommended nutrient breakdown

Protein: 25%

Fat: 30%

Carbs: 40%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Bulk-buy staples like Greek yogurt, almonds, and chia seeds. Avocado, chickpeas, and olive oil are versatile ingredients that can be used in multiple dishes. Seasonal vegetables and fruits are usually more affordable. Consider making your own pesto and hummus for cost savings. Tofu and tempeh are affordable protein sources that can be used in a variety of recipes.

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Extra tips

Vegetarians can enjoy these delicious high-protein snacks:

Paneer tikka
Lentil salad with cherry tomatoes
Mozzarella and tomato caprese salad
Chickpea and avocado mash on toast
Egg salad with Greek yogurt
Stir-fried tofu with vegetables
Cottage cheese with honey and nuts

For vegetarians on a high-protein diet, drinks can be a great source of added nutrition. Soy milk and almond milk provide plant-based protein, while Greek yogurt smoothies are rich in protein and probiotics. Whey protein shakes are suitable for lacto-vegetarians, and green smoothies offer a blend of protein and vital greens.

Vegetarians on a high-protein diet should focus on diverse sources of plant-based proteins such as dairy, eggs, legumes, tofu, tempeh, and seitan. Whole grains and nuts also contribute protein, which, when combined with a variety of fruits and vegetables, ensures a balanced intake of all essential nutrients. This diet supports muscle health and energy levels without relying on meat.

Meal plan suggestion

Day 1

Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds (calories: 300, protein: 20g, carbs: 30g, fat: 10g)
Lunch: Quinoa and black bean salad with avocado and lime dressing (calories: 350, protein: 15g, carbs: 40g, fat: 15g)
Snack: Cottage cheese with sliced cucumber (calories: 150, protein: 12g, carbs: 5g, fat: 5g)
Dinner: Stir-fried tofu with mixed vegetables and brown rice (calories: 400, protein: 18g, carbs: 30g, fat: 18g)

Day 2

Breakfast: Scrambled eggs with spinach and whole grain toast (calories: 350, protein: 25g, carbs: 30g, fat: 15g)
Lunch: Lentil soup with a side of mixed greens salad (calories: 400, protein: 20g, carbs: 35g, fat: 10g)
Snack: Hummus with carrot and cucumber sticks (calories: 150, protein: 6g, carbs: 15g, fat: 8g)
Dinner: Baked eggplant parmesan with a side of quinoa (calories: 450, protein: 20g, carbs: 40g, fat: 20g)

Day 3

Breakfast: Oatmeal with almond milk, topped with nuts and a few slices of banana (calories: 300, protein: 10g, carbs: 40g, fat: 12g)
Lunch: Chickpea salad with cherry tomatoes, cucumber, and feta cheese (calories: 350, protein: 15g, carbs: 30g, fat: 15g)
Snack: Greek yogurt with a drizzle of honey and a handful of almonds (calories: 200, protein: 12g, carbs: 10g, fat: 10g)
Dinner: Vegetarian chili with beans and a side of sautéed kale (calories: 400, protein: 18g, carbs: 35g, fat: 15g)

Day 4

Breakfast: Protein shake with unsweetened almond milk, spinach, and a tablespoon of peanut butter (calories: 250, protein: 20g, carbs: 6g, fat: 15g)
Lunch: Avocado and chickpea wrap with whole grain tortilla (calories: 400, protein: 15g, carbs: 40g, fat: 20g)
Snack: A small apple with a slice of cheese (calories: 150, protein: 6g, carbs: 15g, fat: 8g)
Dinner: Grilled portobello mushrooms with a side of roasted Brussels sprouts (calories: 350, protein: 12g, carbs: 20g, fat: 20g)

Day 5

Breakfast: Avocado and egg toast on whole grain bread (calories: 350, protein: 18g, carbs: 25g, fat: 20g)
Lunch: Spinach and goat cheese salad with a balsamic vinaigrette (calories: 300, protein: 12g, carbs: 20g, fat: 18g)
Snack: Edamame (calories: 120, protein: 12g, carbs: 8g, fat: 5g)
Dinner: Vegetarian stir-fry with tempeh and a variety of vegetables (calories: 400, protein: 20g, carbs: 30g, fat: 18g)

Day 6

Breakfast: Cottage cheese with sliced strawberries (calories: 180, protein: 15g, carbs: 15g, fat: 5g)
Lunch: Baked sweet potato with black beans, corn, and avocado (calories: 400, protein: 15g, carbs: 50g, fat: 15g)
Snack: A handful of roasted chickpeas (calories: 150, protein: 6g, carbs: 20g, fat: 4g)
Dinner: Veggie burger on a whole grain bun with a side salad (calories: 450, protein: 20g, carbs: 40g, fat: 20g)

Day 7

Breakfast: Chia seed pudding with almond milk and mixed berries (calories: 250, protein: 8g, carbs: 25g, fat: 12g)
Lunch: Quinoa bowl with roasted vegetables and tahini sauce (calories: 350, protein: 12g, carbs: 40g, fat: 15g)
Snack: Sliced bell peppers with guacamole (calories: 150, protein: 2g, carbs: 10g, fat: 12g)
Dinner: Mushroom risotto with a side of steamed green beans (calories: 400, protein: 15g, carbs: 35g, fat: 18g)

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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