High Protein Vegetarian Meal Plans

Hey vegetarians! Hey vegans! Where do you get your protein? 

Of course you know where your protein comes from. You’ll find loads of tofu in beans and legumes, lots in tofu and tempeh, nuts and seeds, and if you eat them, in eggs and dairy.

If you’re new to vegetarianism or in case you missed it, be sure to check out this Guide to Protein for Vegetarians and Vegans, in which we go over the basics, including a comprehensive list of plant-based protein sources and a deep dive into protein, from amino acids to how much protein we *really* need – and the answer may have been a bit surprising to some of you.

As newer research comes out, scientists are suggesting that the guidelines for daily protein requirements have been underestimated by quite a bit. This leaves many of us, and in particular vegetarians, wondering what we need to do in order to meet our daily protein needs.

The formula for daily protein requirements that we’re currently working with is 0.8 grams of protein per kilogram of body weight, which works out to about 55 grams of protein a day for a 150lb person.

spicy hummus spread on a tortilla and a plate of vegan wrap fillings to the side

However, recent research suggests that a more realistic estimate of our daily protein needs would somewhere between 0.93 and 1.2 grams of protein per kilogram of body weight. Using this formula, a 150 pound adult would need between 64 and 80 grams of protein per day.

To keep the math easy you can just divide your body weight (in pounds) in half to get a ballpark number that’s in the correct range, which means that same 150 pound person who would therefore need about 75 grams of protein.

So, how do you get 75 grams of protein each day on a vegetarian diet?

Knowing that we should be striving for this much protein is one thing, but do you know what eating 75 grams of protein in a day looks like? You’re about to find out, because I’ve put together a couple of sample menu plans that will help you get there!

Below you’ll find both high protein vegetarian and vegan meal plans, including breakfast, lunch, dinner, and snacks. If you use these meal plans as general guidelines for how to get enough protein each day, you’ll do just fine!

High Protein Vegetarian Meal Plan

Breakfast

If you’re a lacto-ovo vegetarian and include eggs in your diet, they’re a great way to start your day with a boost of protein. One large egg contains 7 grams of protein, so if you eat two or three, you’ve started with a good dose.

This Ricotta and Spinach Egg Bake packs in 18 grams of protein from two eggs and a bit of ricotta. Plus a handful of leafy greens and some lemon zest, and this is a great way to get your day started.

ricotta and spinach egg bake in white ramekins on blue plates

Ricotta and Spinach Egg Bake
Ricotta and Spinach Egg Bake is an easy, protein-packed meal that's perfect for breakfast or dinner. Baked in individual ramekins, this healthy vegetarian dish goes from oven to table in just 15 minutes. 
Check out this recipe
white ramekins with ricotta and spinach egg bake on blue plates with a baguette

Lunch

They say that breakfast is the most important meal of the day, but between you and I, lunch is my favourite. This Beluga Lentil Salad with Halloumi Croutons delivers a whopping 27 grams of protein, which is sure to keep you satisfied long after the lunch hour has past. 

two blue plates of beluga lentil salad on a grey surface

Beluga Lentil Salad with Halloumi Croutons
This quick and easy Beluga Lentil Salad recipe is made with salty, chewy halloumi croutons to take it to the next level. Make it with black lentils, Puy lentils, or French green lentils, this is a healthy lentil salad recipe you'll come back to again and again. 
Check out this recipe
beluga lentil salad on a blue plate with a bowl of greens in the background

Snack

If you’re looking for a high protein snack that’ll fill the gap between lunch and dinner, these DIY Fruit on the Bottom Yogurt Cups are just the thing. If you choose a high-protein Greek-style yogurt you’re looking at around 15 grams of protein per serving.  

three glass jars with berries and yogurt on a grey background

Fruit on the Bottom Yogurt Cups
DIY Fruit on the Bottom Yogurt Cups are a convenient grab and go breakfast or snack. Easy to make and delicious to eat, this make-ahead breakfast recipe is made with Greek yogurt and frozen berries. Combine yogurt and granola for satisfying crunch, or top with quinoa to add even more protein. 
Check out this recipe
homemade fruit on the bottom yogurt cups in glass jars

Dinner

You can never be mad about a day that finishes with tacos, and these Tempeh Tacos will round out your protein intake with 16 grams of protein in two tacos. Serve them with your favourite toppings, and everyone can make their own!

tempeh tacos on a blue platter

Tempeh Tacos
Tempeh Tacos!!! These vegetarian tacos are made with an easy vegan taco filling made from tempeh. They're super fast to make, healthy, and delicious, and the vegan taco meat is full of plant-based protein. 
Check out this recipe
a platter of tempeh tacos on a grey background

All of that adds up to 76 grams of protein total over the course of this day. This doesn’t take into consideration any other snacks you might have, milk in your coffee, etc. 

High Protein Vegan Meal Plan

If you want to start your day with a health vegan breakfast that’s packed with protein, you can’t beat this Chocolate Black Bean Smoothie. It brings 19 grams of plant-based protein to the table, and you can’t argue with that. Plus: chocolate. 

close up of chocolate smoothie with black beans, dates, and bananas in the background

Chocolate Black Bean Smoothie
A rich and creamy healthy chocolate smoothie loaded with protein thanks to a secret ingredient that you totally can't taste - beans! 
Check out this recipe
chocolate smoothie with bananas, beans, dates, and cocoa shot overhead on a grey background

Snack

To fill the gap between breakfast and lunch, opt for something small but substantial, like these Peanut Butter Oat BarsWith 9 grams of protein in each bar plus lots of dietary fiber, you can’t go wrong with these. 

peanut butter oat bars drizzled with dark chocolate on a sheet of parchment paper

Peanut Butter Oat Bars
These Peanut Butter Oat Bars make a great snack or after school treat! Made with healthy ingredients, low in sugar, and vegan friendly, these are sure to hit the spot. 
Check out this recipe
peanut butter oat bars sliced and drizzled with dark chocolate

Lunch

For a healthy and delicious lunch that’s packed with at least 17 grams of plant-based protein, these Spicy Vegan Wraps can’t be beat. As an added bonus, you can prep a big batch of them for the whole week!

a plate of shredded vegetables to make vegan wraps with one complete wrap and a tortilla about to be made into another

Spicy Vegan Wraps
These Spicy Vegan Wraps are one of my favourite things to make for packed lunch. They're super easy to make, are packed with healthy fillings like tofu, spicy hummus, quinoa, and lots of vegetables. You can make a big batch on the weekend and eat these hummus wraps all week long!
Check out this recipe
a spicy vegan wrap on a blue plate

Snack

For a little savory afternoon much that offers up a load of protein, choose a small handful of roasted nuts (a one ounce serving of almonds has 6 grams of protein) or opt for these Crunchy Roasted Garbanzo Beans instead, with 9 grams of protein per serving. 

roasted garbanzo beans on a sheet pan with a small bowl of paprika and a wooden spoon on top

Roasted Garbanzo Beans
You're going to love these Crispy Roasted Garbanzo Beans! They're crunchy, salty, and a little bit spicy. Totally vegan and gluten-free, these oven-baked chickpeas make a great snack and they're a perfect topping for salads. 
Check out this recipe
roasted garbanzo beans in a white bowl with a white tea towel and some herbs in the background

Dinner

Last but not least, enjoy a hearty plant-based dinner with this Lentil Sheperd’s Pie with 18 grams of protein per serving. Add a side salad with some leafy greens or a cup of steamed broccoli, which provides 3 cup of protein. 

a plate of lentil shepherd's pie with a white casserole dish in the background

Lentil Shepherd's Pie
Lentil Shepherd's Pie! This vegan shepherd's pie recipe is easy to make in your Instant Pot, slow cooker, or on the stove top. Simply top with mashed potatoes for a healthy gluten-free vegetarian dinner! 
Check out this recipe
lentil shepherd's pie on a blue plate topped with chives

This vegan meal plan adds up to 75 grams of protein, not taking into account any extras like a handful of nuts or a tablespoon of peanut butter on a seed cracker. 



 

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