High Protein Vegetarian Meal Plan: Foods List and Sample Recipes

There are many reasons why someone may want to switch to a vegetarian diet. For some, the switch could be due to religious reasons, economic motives, a desire to explore healthier foods, or simply the fact that vegetarianism is a sustainable and environmentally friendly diet (1).

While vegetarianism has its positives, most people are often concerned about their protein intake, largely due to the fact that meat is not part of this eating plan. So how do you achieve a high-protein vegetarian meal plan?

Read on to learn more about high-protein vegetarian foods and how to hit your protein goals while on a largely plant-based no-meat diet.

What Is a High-Protein Vegetarian Meal Plan?

This is a plant-based eating plan that requires a higher-than-normal protein intake. The general daily recommended protein intake for a healthy adult is 0.8 grams of protein per kilogram of body weight per day (2). However, while on a high-protein diet, some may increase their protein intake up to 1.5 to 1.6 g per kg of body weight.

If you’re hoping to use high-protein vegetarian meals for muscle building, studies suggest that bumping up your protein intake to the above-mentioned 1.5 g to 1.6 g per kg of body weight may provide the best results (3, 4).

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How Do I Hit My Protein Goal as a Vegetarian?

Before we get into the list of high-protein vegetarian foods, we must first differentiate the types of vegetarians and which foods they exclude from their diets. These different types include (5):

• Vegans – The strictest branch of vegetarians. They exclude all kinds of animal products from their diets, including dairy, eggs, and honey and often also choose not to use even non-food products that are made from or tested on animals.
• Lacto-ovo vegetarians – They will exclude meat and fish (as well as any products made from this) from their diets, but will consume eggs, milk, and dairy products.
• Pescatarians – They consume fish, eggs, milk, and dairy products, but will avoid meat.

So how does a vegetarian hit their protein goals? This is simply done by choosing foods that are higher in protein that also match with the type of vegetarianism they are practicing.

Some protein-rich foods that all kinds of plant-based dieters (including vegans) can consume include (6, 7, 8):

• Soy products such as tofu, edamame (whole, immature soybeans), tempeh and soy milk
• Seeds such as hemp, chia, and flax
• Seitan
• Nuts such as peanuts, almonds, hazelnuts, cashews, pine nuts, pistachios and walnuts
• Whole grains such as amaranth, sorghum, quinoa, wild rice, oats, and farro
• All kinds of beans, lentils, and peas

Non-vegan vegetarians can also add the following foods to their high-protein vegetarian meal prep lists:

1. Eggs from chicken, ducks, turkey, and even quail.
2. Milk and dairy products such as cheese, yogurt, kefir, and cottage cheese.
3. Fish and seafood – This is only an option for pescatarians. Examples of fish they can enjoy include tuna, salmon, herring, trout, sardines, anchovies,  and mackerel. They may also enjoy various shellfish and mollusks.

What Are 3 Vegetarian Protein Options?

As seen from the list above, vegetarians certainly have more than just 3 options for their protein intake. Rather than limiting yourself to just 3 high-protein plant-based diet-friendly foods, explore as many foods on the above list as possible. 

This will reduce the likelihood of you becoming bored from eating the same thing over and over, and it’s a great way to explore different recipes, which can make food, weight loss, and even the process of muscle gain fun.

Read more: Vegan Keto Diet: Exploring a Plant-based Approach to Low-carb Living

What Vegetarian Food Has the Highest Protein?

Among all the high-protein foods available to all vegetarians – including vegans – soy products such as tofu and tempeh seem to have the highest protein macros. 

According to the United States Department of Agriculture, 100 g of tempeh and tofu contain 19.9 g and 12.7 g of protein, respectively (9, 10). This is higher than black beans which contain 8.86 g of the same macronutrient per 100 g, but they are still a good source of protein (11). All types of beans, lentils, and other pulses are excellent plant-based sources of protein. 

Other easily accessible high-protein foods include eggs, which contain 12.4 g of protein per 100 g (2 large eggs), and cottage cheese, which has 11 g per 100 g (12, 13). Pescatarians can enjoy even more high-protein selections from fish options such as tuna and salmon, which contain 23.6 g and 19.8 g of protein per 100 g, respectively (14, 15).

What Does a High-Protein Vegetarian Meal Plan Look Like?

If you’re not sure what a high-protein meal plan can look like without meat or poultry in it, here are some breakfast, lunch, and dinner ideas that can help you see that vegetarianism doesn’t equal a lack of protein.

High Protein Vegetarian Breakfast Ideas

Cheesy Scrambled Eggs with Salsa

1. Ingredients

• 2 large eggs
• 1 tbsp shredded Jack cheese
• 1 tbsp fresh salsa
• 2 corn tortillas
• 1 tsp fresh cilantro

2. Directions

1. Warm your tortillas in the microwave or on the stove and set them aside.
2. In a small bowl, beat the eggs with a pinch of salt.
3. Place a pan on medium heat on the stove and add your oil – use cooking spray if you have it.
4. Add the eggs and cook, stirring until almost firm. Add the cheese and salsa and stir to combine.
5. Once cooked, spoon the egg, cheese, and salsa mixture onto the tortillas and top with cilantro.

Calories: 279. Fats: 13 g. Carbs: 23 g. Protein: 17 g (16).

Scramble Tofu with Spinach

1. Ingredients

• 2 tbsp olive oil
• 2 medium-sized tomatoes
• 2 garlic cloves
• ¾ cup sliced mushrooms
• 10 oz spinach
• 1 pound extra-firm tofu, well-pressed and crumbled
• ½ tsp soy sauce
• ¼ tsp ground turmeric
• 1 tsp lemon juice
• Salt and ground pepper, to taste

2. Directions

1. Rinse the spinach, press the tofu and crumble it, mince the garlic, and chop the tomatoes.
2. Place a medium-size skillet on medium heat and add your oil.
3. Once the oil is hot enough add the tomatoes, mushrooms, and garlic. Allow these to cook for about 3 minutes.
4. Once the tomatoes have softened, reduce the heat to low and add the spinach, tofu, soy sauce, turmeric, lemon juice, salt, and black pepper. Stir to combine and cover the skillet.
5. Allow this to cook for up to 7 minutes while stirring occasionally.
6. Take off the heat and serve.

This makes 2 to 4 servings (17).

Calories per serving: 209. Fats: 13 g. Carbs: 12 g. Protein: 16 g.

Chickpea Fritters

If you’re looking for something to make for your vegan/vegetarian high-protein breakfast meal prep, then these fritters are the perfect option as they store well in the fridge and hold up well for months in the freezer.

1. Ingredients

• 460 g cooked chickpeas
• 4 tbsp chickpea flour (all-purpose flour works too)
• 3 tbsp finely chopped parsley
• 1 finely chopped medium-sized onion
• 2 minced/grated garlic cloves
• 1 tsp ground cumin
• 1 tsp ground coriander
• 3 tsp nutritional yeast or grated parmesan
• 2 tbsp water
• ½ tsp salt
• 2 twists black pepper

2. Directions

1. Line your baking tray with baking paper and preheat your oven to 400°F (200°C).
2. In a large mixing bowl, add all the prepped ingredients mentioned above.
3. Using a potato masher, mash these ingredients together until everything is mashed together. If you don’t have a potato masher, a fork works just as well. You can add a little more water if the mashed mixture looks too dry.
4. Apply water to your hands (to prevent sticking) and start shaping the mixture into small patties – make around 12 patties.
5. Place all the patties on to the tray lined with baking paper.
6. Once the oven is hot enough, place the tray with the patties into the oven and bake for 20 to 25 minutes. You’ll know they’re done once they turn golden brown.
7. Take out of the oven and serve. They can be eaten just as they are or part of a larger meal.

These fritters are also perfect as low-calorie protein snacks and make for a great inclusion on any list of meal prep ideas for weight loss.

Calories for 1 fritter: 86. Fats: 1 g. Carbs: 14 g. Protein 5 g (18).

High Protein Vegetarian Lunch and Dinner Ideas

Whether you’re making your high-protein vegetarian meal plan for weight loss or some muscle gains, the following meals make great delicious and healthy options.

Greek Salad with Boiled Eggs and Cottage Cheese

1. Ingredients

• 4 large eggs
• 2 Persian cucumbers, halved, cut into ½”  pieces
• 1 medium-sized orange or yellow bell pepper, seeds and ribs removed, cut into ½” pieces
• 1 cup halved cherry tomatoes
• ¼ cup Kalamata olives sliced and pitted
• 3 tbsp extra-virgin olive oil
• 2 tbsp capers, drained
• 2 tbsp fresh lemon juice
• 1 tsp za’atar, plus more for serving (optional)
• Kosher salt and ground black pepper
• ⅓ cup fresh mint and/or parsley leaves, torn if large
• 3 cups low-fat cottage cheese
• Whole-grain pita chips, for serving

2. Directions

1. In a small pot, boil your eggs for about 8 minutes, then remove from the heat, drain the water, and immediately transfer the eggs to a bowl of ice water. Allow the eggs to cool in this for 3 minutes before peeling them and cutting them lengthwise. Set them aside.
2. In another bowl, throw in your cucumbers, bell pepper, tomatoes, olives, oil, capers, lemon juice, za’atar (if using), mint/parsley, salt, and pepper. Stir the mixed ingredients.
3. Take 4 bowls and divide the cottage cheese equally. Divide the salad among all 4 bowls and place 2 egg halves in each bowl.
4. Serve and enjoy with the pita chips.

This makes 4 servings (19).

Calories for 1 serving (bowl): 386. Fats: 20 g. Carbs: 23 g. Protein: 27 g. 

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Tofu Stir Fry with Peanut Sauce

1. Ingredients

For the Stir-Fry

• 3 tbsp canola oil
• 1 (14 oz) package of firm tofu
• 7 to 8 cups mixed chopped vegetables (broccoli, peppers, carrot, and purple cabbage)
• Cooked brown rice

For the Peanut Sauce

• ¾ cup peanut butter
• 3 tbsp soy sauce/tamari
• 2 tbsp sriracha
• 1 tbsp rice vinegar
• ½ cup water
• ½ inch piece fresh ginger
• 2 garlic cloves
• 1 tbsp sesame oil

2. Directions

1. In a large skillet over medium-high heat, add some cooking oil and gently add the tofu. Leave the pieces to cook undisturbed for 3 to 5 minutes on one side. Flip and allow each side to cook for the same amount of time till all sides have turned golden brown.
2. As the tofu pieces cook, take all the peanut sauce ingredients and add them to a blender or food processor. Blend/puree the mixture till smooth.
3. Remove the tofu pieces and in the same pan (with the same oil), add your mixed vegetables. Saute for two minutes then cover and let cook for another 8 to 10 minutes.
4. Once the time is up or the vegetables are crisp tender, add the tofu back into the pot to reheat.
5. Remove the vegetables and tofu from the heat, place in a dish, and pour the sauce you made in step 2 over the cooked mixture.
6. Serve as is or have it with some wild/brown rice or quinoa and garnish with fresh cilantro, sesame seeds, and chopped green onion.

This makes 5 servings (not including the rice or quinoa) (20).

Calories for 1 serving: 535. Fats: 39 g. Carbs: 27 g. Protein 28 g.

How to Get 150 g of Protein a Day as a Vegetarian

To ensure you hit your goal of 150 g of protein a day you should:

1. Tailor Your Diet to Be Higher in Protein

This means incorporating as much protein-rich vegetarian foods into your diet as possible. The list above is a fantastic place to start.

2. Make Smart Snacking Choices

You can meal prep some high-protein snacks at home or buy some pre-made high-protein snacks. Just make sure to check the nutrition label to ensure the pre-made snacks are as healthy as can be.

3. Use Protein Supplements

This includes whey and plant-based protein smoothies. A lot of people prefer not to turn to supplements, but if you’re genuinely struggling to meet your protein goals, this is a fantastic option that will help get you to your goal.

Read more: Vegetarian Weight Loss Meal Plan for 1200 Calories: Revamp Your Diet Right Now!

How to Eat a High-Protein Vegetarian Meal Plan Low-Carb Diet

If you’re vegan, keeping your meal plan low-carb can be difficult as most plant-based protein options such as beans, lentils, and whole grains are also high in complex carbs. However, lacto-ovo vegetarians and pescatarians can have a much easier time. 

They can fill their diets with more leafy greens, non-starchy carbohydrates, eggs, dairy products, and fish to cover the reduced carb intake. More protein will help keep you from feeling hungry as the macronutrient helps you feel fuller for longer, which helps with weight loss (21, 22).

Frequently Asked Questions

• Will 100 g of protein build muscle?

As previously mentioned, increasing your protein intake up to 1.5 to 1.6 g per kg of body weight can help build muscle, but muscle building also requires resistance training. Therefore, if you’ve done your calculations and seen that you require 100 g of protein/day to reach this, you should be able to build muscle if you eat this much and do regular resistance training.

• How many eggs equal 100 g of protein?

One large egg (50.3 g) contains about 6.24 g of protein (12). In order to consume 100 g of protein a day from eggs alone, you’d have to eat about 16 whole large eggs. This isn’t practical for most people, which is why it’s important to vary your protein sources. Multiple different protein-rich foods should contribute to your protein intake and help you reach your goal.

• What vegetable is high in protein?

Non-starchy vegetables that are said to be higher in this macronutrient include Brussels sprouts, green beans, asparagus, and broccoli. At the same time, starchy vegetables that are higher in protein are yellow sweet corn and potatoes.

• Do vegetarians live longer than meat eaters?

Not necessarily. A recent study published in the International Journal of General Medicine suggested that previous research that found an association between vegetarianism and increased lifespan may be flawed. 

They claimed that these studies are based on subjects that are not representative of the general population, and that other confounding lifestyle factors may not have been sufficiently adjusted for. They also stated that even among vegetarians, the findings on the correlation between vegetarian diet and longevity vary significantly (23).

If you’re hoping to live longer, it’s important to assess your overall lifestyle and disease risk, which includes diet and other things such as physical activity, stress, sleep, smoking, and alcohol use. 

The Bottom Line

A high-protein vegetarian plan isn’t that hard to find or follow. While meats and poultry may be among the most protein-rich foods, they’re not the only ones available. By doing a little research, you can find many more plant-based foods that have protein – plus eggs, dairy products, and fish if you eat them – that can help you reach your dietary goals. We hope this list and the provided recipes will act as a guide for you as you start on this journey.