{"id":66726,"date":"2024-10-29T11:02:41","date_gmt":"2024-10-29T11:02:41","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66726"},"modified":"2024-12-19T07:27:24","modified_gmt":"2024-12-19T07:27:24","slug":"high-protein-vegetarian-meal-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/","title":{"rendered":"High Protein Vegetarian Meal Plan: Foods List and Sample Recipes"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#What_Is_a_High-Protein_Vegetarian_Meal_Plan\" >What Is a High-Protein Vegetarian Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#How_Do_I_Hit_My_Protein_Goal_as_a_Vegetarian\" >How Do I Hit My Protein Goal as a Vegetarian?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#What_Are_3_Vegetarian_Protein_Options\" >What Are 3 Vegetarian Protein Options?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#What_Vegetarian_Food_Has_the_Highest_Protein\" >What Vegetarian Food Has the Highest Protein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#What_Does_a_High-Protein_Vegetarian_Meal_Plan_Look_Like\" >What Does a High-Protein Vegetarian Meal Plan Look Like?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#High_Protein_Vegetarian_Breakfast_Ideas\" >High Protein Vegetarian Breakfast Ideas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#Cheesy_Scrambled_Eggs_with_Salsa\" >Cheesy Scrambled Eggs with Salsa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#Scramble_Tofu_with_Spinach\" >Scramble Tofu with Spinach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#Chickpea_Fritters\" >Chickpea Fritters<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#High_Protein_Vegetarian_Lunch_and_Dinner_Ideas\" >High Protein Vegetarian Lunch and Dinner Ideas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#Greek_Salad_with_Boiled_Eggs_and_Cottage_Cheese\" >Greek Salad with Boiled Eggs and Cottage Cheese<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#Tofu_Stir_Fry_with_Peanut_Sauce\" >Tofu Stir Fry with Peanut Sauce<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#How_to_Get_150_g_of_Protein_a_Day_as_a_Vegetarian\" >How to Get 150 g of Protein a Day as a Vegetarian<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#1_Tailor_Your_Diet_to_Be_Higher_in_Protein\" >1. Tailor Your Diet to Be Higher in Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#Get_your_personalized\" >Get your personalized<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#2_Make_Smart_Snacking_Choices\" >2. Make Smart Snacking Choices<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#3_Use_Protein_Supplements\" >3. Use Protein Supplements<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#How_to_Eat_a_High-Protein_Vegetarian_Meal_Plan_Low-Carb_Diet\" >How to Eat a High-Protein Vegetarian Meal Plan Low-Carb Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#Will_100_g_of_protein_build_muscle\" >Will 100 g of protein build muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#How_many_eggs_equal_100_g_of_protein\" >How many eggs equal 100 g of protein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#What_vegetable_is_high_in_protein\" >What vegetable is high in protein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#Do_vegetarians_live_longer_than_meat_eaters\" >Do vegetarians live longer than meat eaters?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/newsinhealth.nih.gov\/2012\/07\/digging-vegetarian-diet\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Vegetarian_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/high-protein.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">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?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_High-Protein_Vegetarian_Meal_Plan\"><\/span><b>What Is a High-Protein Vegetarian Meal Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is a <a href=\"https:\/\/betterme.world\/articles\/vegetarian-diet-plan\/\">plant-based<\/a> 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 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re 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 (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/jcsm.12922\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-022-00508-w\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Vegetarian_Meal_Plan\" target=\"_blank\" rel=\"noopener\">Try using the app<\/a> and see for yourself!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Hit_My_Protein_Goal_as_a_Vegetarian\"><\/span><b>How Do I Hit My Protein Goal as a Vegetarian?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before we get into the list of <a href=\"https:\/\/betterme.world\/articles\/tofu-keto-diet\/\">high-protein vegetarian foods<\/a>, we must first differentiate the types of vegetarians and which foods they exclude from their diets. These different types include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10459486\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegans &#8211; 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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lacto-ovo vegetarians &#8211; 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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pescatarians &#8211; They consume fish, eggs, milk, and dairy products, but will avoid meat.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Vegetarian_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-61163\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Vegetarian-mediterranean-diet-1024x576.png\" alt=\"High Protein Vegetarian Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Vegetarian-mediterranean-diet.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Vegetarian-mediterranean-diet-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Vegetarian-mediterranean-diet.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Vegetarian-mediterranean-diet-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Some protein-rich foods that all kinds of plant-based dieters (including vegans) can consume include (<\/span><a href=\"https:\/\/www.frontiersin.org\/research-topics\/3423\/protein-crops-food-and-feed-for-the-future\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10000569\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9086769\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soy products such as tofu, edamame (whole, immature soybeans), tempeh and soy milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds such as hemp, chia, and flax\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seitan\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts such as peanuts, almonds, hazelnuts, cashews, pine nuts, pistachios and walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains such as amaranth, sorghum, quinoa, wild rice, oats, and farro<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">All kinds of beans, lentils, and peas<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Non-vegan vegetarians can also add the following foods to their high-protein vegetarian meal prep lists:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs from chicken, ducks, turkey, and even quail.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk and dairy products such as cheese, yogurt, kefir, and cottage cheese.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish and seafood &#8211; This is only an option for pescatarians. Examples of fish they can enjoy include tuna, salmon, herring, trout, sardines, anchovies,\u00a0 and mackerel. They may also enjoy various shellfish and mollusks.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_3_Vegetarian_Protein_Options\"><\/span><b>What Are 3 Vegetarian Protein Options?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This will reduce the likelihood of you becoming bored from eating the same thing over and over, and it\u2019s a great way to explore different recipes, which can make food, weight loss, and even the process of muscle gain fun.<\/span><\/p>\n<p><strong><em>Read more:<\/em> <a href=\"https:\/\/betterme.world\/articles\/vegan-keto-diet\/\">Vegan Keto Diet: Exploring a Plant-based Approach to Low-carb Living<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Vegetarian_Food_Has_the_Highest_Protein\"><\/span><b>What Vegetarian Food Has the Highest Protein?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Among all the high-protein foods available to all vegetarians &#8211; including vegans &#8211; soy products such as tofu and tempeh seem to have the highest protein macros.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">United States Department of Agriculture,<\/span><\/i><span style=\"font-weight: 400;\"> 100 g of tempeh and tofu contain 19.9 g and 12.7 g of protein, respectively (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/172467\/nutrients\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/174291\/nutrients\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). 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 (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175237\/nutrients\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). All types of beans, lentils, and other pulses are excellent plant-based sources of protein.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/748967\/nutrients\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2341150\/nutrients\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). 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 (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175158\/nutrients\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173686\/nutrients\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Does_a_High-Protein_Vegetarian_Meal_Plan_Look_Like\"><\/span><b>What Does a High-Protein Vegetarian Meal Plan Look Like?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re 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\u2019t equal a lack of protein.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High_Protein_Vegetarian_Breakfast_Ideas\"><\/span><b>High Protein Vegetarian Breakfast Ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cheesy_Scrambled_Eggs_with_Salsa\"><\/span><strong>Cheesy Scrambled Eggs with Salsa<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>1. Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 large eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp shredded Jack cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp fresh salsa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 corn tortillas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp fresh cilantro<\/span><\/li>\n<\/ul>\n<p><b>2. Directions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm your tortillas in the microwave or on the stove and set them aside.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a small bowl, beat the eggs with a pinch of salt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a pan on medium heat on the stove and add your oil &#8211; use cooking spray if you have it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the eggs and cook, stirring until almost firm. Add the cheese and salsa and stir to combine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once cooked, spoon the egg, cheese, and salsa mixture onto the tortillas and top with cilantro.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">Calories: 279. Fats: 13 g. Carbs: 23 g. Protein: 17 g<\/span><\/i><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.eatingwell.com\/recipe\/252843\/salsa-scrambled-eggs\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Vegetarian_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-57946\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/dirty-fasting-1024x576.png\" alt=\"High Protein Vegetarian Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/dirty-fasting.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/dirty-fasting-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/dirty-fasting.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/dirty-fasting-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/dirty-fasting.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Scramble_Tofu_with_Spinach\"><\/span><strong>Scramble Tofu with Spinach<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>1. Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 medium-sized tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 garlic cloves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00be cup sliced mushrooms<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 oz spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 pound extra-firm tofu, well-pressed and crumbled<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tsp soy sauce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc tsp ground turmeric<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp lemon juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salt and ground pepper, to taste<\/span><\/li>\n<\/ul>\n<p><b>2. Directions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rinse the spinach, press the tofu and crumble it, mince the garlic, and chop the tomatoes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a medium-size skillet on medium heat and add your oil.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once the oil is hot enough add the tomatoes, mushrooms, and garlic. Allow these to cook for about 3 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow this to cook for up to 7 minutes while stirring occasionally.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take off the heat and serve.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This makes 2 to 4 servings (<\/span><a href=\"https:\/\/www.thespruceeats.com\/vegan-tofu-scramble-with-spinach-3376586\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories per serving: 209. Fats: 13 g. Carbs: 12 g. Protein: 16 g.<\/span><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chickpea_Fritters\"><\/span><strong>Chickpea Fritters<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re 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.<\/span><\/p>\n<p><b>1. Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">460 g cooked chickpeas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 tbsp chickpea flour (all-purpose flour works too)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 tbsp finely chopped parsley<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 finely chopped medium-sized onion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 minced\/grated garlic cloves\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp ground cumin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp ground coriander<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 tsp nutritional yeast or grated parmesan<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp water<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tsp salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 twists black pepper<\/span><\/li>\n<\/ul>\n<p><b>2. Directions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Line your baking tray with baking paper and preheat your oven to 400\u00b0F (200\u00b0C).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a large mixing bowl, add all the prepped ingredients mentioned above.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using a potato masher, mash these ingredients together until everything is mashed together. If you don\u2019t have a potato masher, a fork works just as well. You can add a little more water if the mashed mixture looks too dry.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apply water to your hands (to prevent sticking) and start shaping the mixture into small patties &#8211; make around 12 patties.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place all the patties on to the tray lined with baking paper.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once the oven is hot enough, place the tray with the patties into the oven and bake for 20 to 25 minutes. You\u2019ll know they\u2019re done once they turn golden brown.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take out of the oven and serve. They can be eaten just as they are or part of a larger meal.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">These fritters are also perfect as <\/span><a href=\"https:\/\/betterme.world\/articles\/low-calorie-high-protein-snacks\/\"><b>low-calorie protein snacks<\/b><\/a><span style=\"font-weight: 400;\"> and make for a great inclusion on any list of <\/span><a href=\"https:\/\/betterme.world\/articles\/meal-prep-ideas-for-weight-loss\/\"><b>meal prep ideas for weight loss<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for 1 fritter: 86. Fats: 1 g. Carbs: 14 g. Protein 5 g<\/span><\/i><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/theplantbasedschool.com\/chickpea-fritters\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Vegetarian_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-57693\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes-1024x576.png\" alt=\"High Protein Vegetarian Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High_Protein_Vegetarian_Lunch_and_Dinner_Ideas\"><\/span><b>High Protein Vegetarian Lunch and Dinner Ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whether you\u2019re making your high-protein vegetarian meal plan for weight loss or some muscle gains, the following meals make great delicious and healthy options.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Greek_Salad_with_Boiled_Eggs_and_Cottage_Cheese\"><\/span><strong>Greek Salad with Boiled Eggs and Cottage Cheese<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>1. Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 large eggs\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 Persian cucumbers, halved, cut into \u00bd\u201d\u00a0 pieces<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 medium-sized orange or yellow bell pepper, seeds and ribs removed, cut into \u00bd&#8221; pieces\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup halved cherry tomatoes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup Kalamata olives sliced and pitted<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 tbsp extra-virgin olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp capers, drained\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp fresh lemon juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp za&#8217;atar, plus more for serving (optional)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kosher salt and ground black pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u2153 cup fresh mint and\/or parsley leaves, torn if large<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 cups low-fat cottage cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain pita chips, for serving\u00a0<\/span><\/li>\n<\/ul>\n<p><b>2. Directions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In another bowl, throw in your cucumbers, bell pepper, tomatoes, olives, oil, capers, lemon juice, za\u2019atar (if using), mint\/parsley, salt, and pepper. Stir the mixed ingredients.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take 4 bowls and divide the cottage cheese equally. Divide the salad among all 4 bowls and place 2 egg halves in each bowl.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve and enjoy with the pita chips.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This makes 4 servings (<\/span><a href=\"https:\/\/www.delish.com\/cooking\/recipe-ideas\/a60098946\/greek-salad-cottage-cheese-bowl-recipe\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for 1 serving (bowl): 386. Fats: 20 g. Carbs: 23 g. Protein: 27 g.<\/span><\/i><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><strong>Looking for a way to break the vicious cycle of weight loss and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Vegetarian_Meal_Plan\" target=\"_blank\" rel=\"noopener\">BetterMe: Health Coaching <\/a>app!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tofu_Stir_Fry_with_Peanut_Sauce\"><\/span><strong>Tofu Stir Fry with Peanut Sauce<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>1. Ingredients<\/b><\/p>\n<p><b>For the Stir-Fry<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 tbsp canola oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 (14 oz) package of firm tofu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">7 to 8 cups mixed chopped vegetables (broccoli, peppers, carrot, and purple cabbage)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cooked brown rice<\/span><\/li>\n<\/ul>\n<p><b>For the Peanut Sauce<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00be cup peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 tbsp soy sauce\/tamari<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp sriracha<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp rice vinegar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup water<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd inch piece fresh ginger\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 garlic cloves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp sesame oil\u00a0<\/span><\/li>\n<\/ul>\n<p><b>2. Directions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once the time is up or the vegetables are crisp tender, add the tofu back into the pot to reheat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve as is or have it with some wild\/brown rice or quinoa and garnish with fresh cilantro, sesame seeds, and chopped green onion.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This makes 5 servings (not including the rice or quinoa) (<\/span><a href=\"https:\/\/dietitiandebbie.com\/tofu-stir-fry-with-peanut-sauce\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for 1 serving: 535. Fats: 39 g. Carbs: 27 g. Protein 28 g.<\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Get_150_g_of_Protein_a_Day_as_a_Vegetarian\"><\/span><b>How to Get 150 g of Protein a Day as a Vegetarian<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To ensure you hit your goal of 150 g of protein a day you should:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Tailor_Your_Diet_to_Be_Higher_in_Protein\"><\/span><strong>1. Tailor Your Diet to Be Higher in Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This means incorporating as much protein-rich vegetarian foods into your diet as possible. The list above is a fantastic place to start.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod1\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod1\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h3><span class=\"ez-toc-section\" id=\"2_Make_Smart_Snacking_Choices\"><\/span><strong>2. Make Smart Snacking Choices<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Use_Protein_Supplements\"><\/span><strong>3. Use Protein Supplements<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This includes whey and plant-based protein smoothies. A lot of people prefer not to turn to supplements, but if you\u2019re genuinely struggling to meet your protein goals, this is a fantastic option that will help get you to your goal.<\/span><\/p>\n<p><strong><em>Read more:<\/em> <a href=\"https:\/\/betterme.world\/articles\/vegetarian-weight-loss-meal-plan-1200-calories\/\">Vegetarian Weight Loss Meal Plan for 1200 Calories: Revamp Your Diet Right Now!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Eat_a_High-Protein_Vegetarian_Meal_Plan_Low-Carb_Diet\"><\/span><b>How to Eat a High-Protein Vegetarian Meal Plan Low-Carb Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18469287\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7539343\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Vegetarian_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-59121 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting-1024x576.png\" alt=\"High Protein Vegetarian Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/20-hour-intermittent-fasting.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Will_100_g_of_protein_build_muscle\"><\/span><strong>Will 100 g of protein build muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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\u2019ve 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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_eggs_equal_100_g_of_protein\"><\/span><strong>How many eggs equal 100 g of protein?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">One large egg (50.3 g) contains about 6.24 g of protein (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/748967\/nutrients\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). In order to consume 100 g of protein a day from eggs alone, you\u2019d have to eat about 16 whole large eggs. This isn\u2019t practical for most people, which is why it\u2019s important to vary your protein sources. Multiple different protein-rich foods should contribute to your protein intake and help you reach your goal.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_vegetable_is_high_in_protein\"><\/span><strong>What vegetable is high in protein?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_vegetarians_live_longer_than_meat_eaters\"><\/span><strong>Do vegetarians live longer than meat eaters?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Not necessarily. A recent study published in the <\/span><i><span style=\"font-weight: 400;\">International Journal of General Medicine<\/span><\/i><span style=\"font-weight: 400;\"> suggested that previous research that found an association between vegetarianism and increased lifespan may be flawed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8881926\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re hoping to live longer, it\u2019s 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.\u00a0<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2578&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Vegetarian_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/high-protein.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A high-protein vegetarian plan isn\u2019t that hard to find or follow. While meats and poultry may be among the most protein-rich foods, they\u2019re not the only ones available. By doing a little research, you can find many more plant-based foods that have protein &#8211; plus eggs, dairy products, and fish if you eat them &#8211; 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.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":66631,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,2],"tags":[],"coauthors":[109,87],"class_list":["post-66726","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>High Protein Vegetarian Meal Plan: Foods List and Sample Recipes - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for \u2605 HIGH PROTEIN VEGETARIAN MEAL PLAN \u27a4? Check out this article for a list of high-protein vegetarian foods and some sample recipes to try.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"High Protein Vegetarian Meal Plan: Foods List and Sample Recipes\" \/>\n<meta property=\"og:description\" content=\"Are you looking for \u2605 HIGH PROTEIN VEGETARIAN MEAL PLAN \u27a4? Check out this article for a list of high-protein vegetarian foods and some sample recipes to try.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-19T07:27:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4535-best-diet-shakes-for-weight-loss-High-protein-\u043a\u0432\u0456\u0437-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e6dd0d89aa92189bcfcce96605ad901f\"},\"headline\":\"High Protein Vegetarian Meal Plan: Foods List and Sample Recipes\",\"dateModified\":\"2024-12-19T07:27:24+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/\"},\"wordCount\":2272,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4535-best-diet-shakes-for-weight-loss-High-protein-%D0%BA%D0%B2%D1%96%D0%B7.png\",\"articleSection\":[\"Meal Plans\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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 (<\/span><a href=\\\"https:\/\/newsinhealth.nih.gov\/2012\/07\/digging-vegetarian-diet\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a High-Protein Vegetarian Meal Plan?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">This is a <a href=\\\"https:\/\/betterme.world\/articles\/vegetarian-diet-plan\/\\\">plant-based<\/a> 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 (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). 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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you\u2019re 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 (<\/span><a href=\\\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/jcsm.12922\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/\",\"name\":\"High Protein Vegetarian Meal Plan: Foods List and Sample Recipes - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4535-best-diet-shakes-for-weight-loss-High-protein-%D0%BA%D0%B2%D1%96%D0%B7.png\",\"dateModified\":\"2024-12-19T07:27:24+00:00\",\"description\":\"Are you looking for \u2605 HIGH PROTEIN VEGETARIAN MEAL PLAN \u27a4? 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Kamau\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"caption\":\"\u0421. Kamau\"},\"description\":\"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/clarekamau\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"High Protein Vegetarian Meal Plan: Foods List and Sample Recipes - BetterMe","description":"Are you looking for \u2605 HIGH PROTEIN VEGETARIAN MEAL PLAN \u27a4? Check out this article for a list of high-protein vegetarian foods and some sample recipes to try.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/","og_locale":"en_US","og_type":"article","og_title":"High Protein Vegetarian Meal Plan: Foods List and Sample Recipes","og_description":"Are you looking for \u2605 HIGH PROTEIN VEGETARIAN MEAL PLAN \u27a4? Check out this article for a list of high-protein vegetarian foods and some sample recipes to try.","og_url":"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-19T07:27:24+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4535-best-diet-shakes-for-weight-loss-High-protein-\u043a\u0432\u0456\u0437-1024x640.png","type":"image\/png"}],"author":"\u0421. Kamau, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau, Kristen Fleming, RD","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e6dd0d89aa92189bcfcce96605ad901f"},"headline":"High Protein Vegetarian Meal Plan: Foods List and Sample Recipes","dateModified":"2024-12-19T07:27:24+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/"},"wordCount":2272,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4535-best-diet-shakes-for-weight-loss-High-protein-%D0%BA%D0%B2%D1%96%D0%B7.png","articleSection":["Meal Plans","Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/newsinhealth.nih.gov\/2012\/07\/digging-vegetarian-diet\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">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?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a High-Protein Vegetarian Meal Plan?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">This is a <a href=\"https:\/\/betterme.world\/articles\/vegetarian-diet-plan\/\">plant-based<\/a> 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 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you\u2019re 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 (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/jcsm.12922\"><span style=\"font-weight: 400;\">3<\/span><\/a><span  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/","url":"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/","name":"High Protein Vegetarian Meal Plan: Foods List and Sample Recipes - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/high-protein-vegetarian-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4535-best-diet-shakes-for-weight-loss-High-protein-%D0%BA%D0%B2%D1%96%D0%B7.png","dateModified":"2024-12-19T07:27:24+00:00","description":"Are you looking for \u2605 HIGH PROTEIN VEGETARIAN MEAL PLAN \u27a4? 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Kamau","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","caption":"\u0421. Kamau"},"description":"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. 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She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.","sameAs":["https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/"],"url":"https:\/\/betterme.world\/articles\/author\/clarekamau\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/66726","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/29"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=66726"}],"version-history":[{"count":4,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/66726\/revisions"}],"predecessor-version":[{"id":68411,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/66726\/revisions\/68411"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/66631"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=66726"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=66726"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=66726"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=66726"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}