When you are a plant-based eater, it can be challenging to find enough high-protein meal options. Protein has many benefits including: helps you feel fuller for longer, boosts your metabolism, and aids in muscle recovery after exercise.
Here’s an example of a full day of eating high protein meals for a vegetarian, along with links to some delicious recipes.
Breakfast: Tofu Scramble
Tofu is an excellent source of protein, and this tofu scramble recipe is a delicious way to start your day. Made with crumbled tofu, vegetables, and seasonings, this dish is easy to make and incredibly satisfying. Serve it with some toast, potatoes, or a side of fresh fruit for a balanced breakfast.
Recipe: https://www.delish.com/cooking/recipe-ideas/a25647686/tofu-scramble-recipe/
Snack: Edamame
Edamame is a type of soybean that is packed with protein, fiber, and other nutrients. These make an excellent snack on their own, or you can add them to salads or stir-fries for an extra protein boost.
Recipe: https://cookieandkate.com/easy-edamame-recipe/
Lunch: Chickpea Salad Sandwich
Chickpeas are a vegetarian staple. This chickpea salad sandwich is a perfect example of how to incorporate them into a high protein meal. Made with mashed chickpeas, mayo, and seasonings, this sandwich is loaded with plant-based protein and flavor. Serve it on bread with some lettuce and tomato for a filling and nutritious lunch.
Recipe: https://www.eatingbirdfood.com/chickpea-salad-sandwich/
Snack: Greek Yogurt with Berries
Greek yogurt is a fantastic source of protein, and it’s delicious too. Top a serving of Greek yogurt with your favorite berries for a high protein snack that is also rich in antioxidants and other nutrients.
Recipe: https://www.skinnytaste.com/greek-yogurt-with-berries-and-honey/
Dinner: Lentil Bolognese
Lentils are another excellent source of vegetarian protein, and this lentil bolognese is a satisfying and flavorful way to enjoy them.
Recipe: https://cookieandkate.com/lentil-bolognese-recipe/
Dessert (optional, but encouraged!): Chocolate Chia Pudding
Chia seeds are a fantastic source of vegetarian protein, and they make a delicious and healthy dessert in the form of chocolate chia pudding. Not only does this recipe pack in the protein, but it also has a great amount of fiber too!
Recipe: https://minimalistbaker.com/5-minute-vegan-chocolate-chia-seed-pudding/
Incorporating high protein meals into your vegetarian diet is easier than you may think. With a little planning and some delicious recipes, you can enjoy a day of satisfying and nutritious meals that are packed with plant-based protein!
