High-protein meal plan for vegetarian
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
Greek yogurt
Mixed berries
Chia seeds
Quinoa
Black beans
Avocado
Lime
Cottage cheese
Cucumber
Tofu
Mixed vegetables
Brown rice
Eggs
Spinach
Whole grain bread
Lentils
Hummus
Carrots
Eggplant
Parmesan cheese
Nuts
Banana
Chickpeas
Cherry tomatoes
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.
Foods to eat
- Plant-Based Proteins: Tofu, tempeh, and seitan for essential proteins.
- Low-Carb Vegetables: Leafy greens, bell peppers, and asparagus.
- Nuts and Seeds: Almonds, sunflower seeds, and flaxseeds for healthy fats.
- Healthy Fats: Avocado, olive oil, and coconut oil for energy and satiety.
- Low-Sugar Fruits: Berries and avocados for vitamins and fiber.
- Plant-Based Milk Alternatives: Unsweetened almond, coconut, or soy milk.
- Hydration: Plenty of water, herbal teas, and black coffee.
- Herbs and Spices: To add flavor without carbs or sugar.
✅ Tip
Foods not to eat
- High-Carb Plant Foods: Bread, pasta, and rice should be limited.
- Starchy Vegetables: Potatoes, corn, and peas.
- Sugary Vegan Snacks: Such as vegan cookies and candies.
- Processed Vegan Foods: Often high in carbs and unhealthy additives.
- High-Sugar Fruits: Bananas, pineapples, and mangoes.
- Alcohol: Can disrupt ketosis and add unnecessary calories.
- Fried Plant-Based Foods: Typically high in unhealthy fats and carbs.
- Sweetened Beverages: Soda and sweetened fruit juices.
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Main benefits
The Low-Carb meal plan for vegans is tailored to meet the nutritional needs of a vegan diet while restricting carbohydrate intake. With its weight loss potential, it includes a variety of plant-based foods such as non-starchy vegetables, nuts, seeds, and plant based protein sources, ensuring a comprehensive and balanced diet that adheres to both low-carb and vegan principles.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A high-protein meal plan for vegetarians can be both satisfying and nutritious with these alternatives:
- Tempeh offers a higher protein content and a different texture compared to tofu.
- For a different grain option, use quinoa instead of rice to add variety and protein.
- Pistachios can replace walnuts for a unique nutty flavor in your dishes.
- Bok choy can be used instead of spinach for a different leafy green option.
- Sweet potato noodles offer a fun and nutritious alternative to traditional pasta.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
Meal plan suggestion
High-Protein Vegetarian Meal Plan
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
Article reviewed
- Written by our editorial team.
- Published on Feb 29, 2024
- Updated on Nov 22, 2024