Easy High Protein Vegetarian Meals


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Baked Eggs With Spinach & Tomato

EASY High-Protein VEGAN Meal Prep | Cook With Me

A rustic dish with a delicious combination of flavours and just four ingredients, try whipping it up for brunch

  • A star rating of 4 out of 5.1 rating

    A calcium-rich snack with crunchy seeds and warming cinnamon to keep you going until lunchtime

  • A star rating of 4.1 out of 5.154 ratings

    A Mediterranean one-pot stew with peppers, courgettes, lentils, sweet smoked paprika and thyme

  • Lemony Broccoli Barley And White Bean Salad

    Barley is a chewy, nutty cereal grain thats used a lot in making alcohol, as well as in bread, soups, and stews.

    If youve never used it before, its as easy as boiling it as you would pasta or rice.

    When the barley is cool, go ahead and toss in some broccoli, red onion, and white beans.

    Lastly, pour over the lemon juice, olive oil, and garlic dressing.

    Quick Mixed Beans And Corn Stew

    Quick Mixed Beans and Corn Stew is a simplified chili-inspired dish. It’s made with pinto beans, chickpeas, corn, and additional ingredients. This excellent vegetarian dish is packed with protein thanks to the beans and chickpeas. In addition, this cozy, comforting dish also contains plenty of vitamins!

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    Banana Nut Quinoa Bars

    Ever have a busy work week that sometimes calls for an unhealthy quick breakfast? NO MORE. With these easy, high protein bars that you can make ahead of time and have around for the whole week. They are chewy and crunchy with the perfect amount of sweetness added from the banana. Bananas are a potassium filled fruit that help lower blood pressure naturally, plus they have high levels of tryptophan which converts into serotonin and makes you happier.

    Get the recipe fromThe Wholesome Dish.

    Stuffed Acorn Squash From Love & Lemons

    Easy High Protein Vegan Meal Prep Recipes

    Why We Love It: Roasted acorn squash stuffed with earthy sage and rosemary, plus dried cranberries, walnuts, mushrooms and tempeh makes this veggie dish a total showstopper.

    Hero Ingredient: Tempeh, a fermented soybean product that takes on the flavorings of the dish. Great for those who want a vegan protein but arent cray for tofu.

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    Spilling The Greens On Spinach

    Lets have a look more closely at the baked spinach aspect of this spinach and chickpea bake.

    Weve already spoken about the merits of spinach, but we think it needs some more space, because this is a true SUPERFOOD!

    For starters, spinach is a source of iron, calcium and magnesium. It also contains antioxidants that may help people manage diabetes by contributing to better control of blood glucose levels

    And get this! Spinach is even good for your hair and skin. It contains plenty of Vitamin A, which moderates the production of oil in the skin and hair follicles, and vitamin C, which is vital in the production of collagen, which in turn provides structure to skin and hair.

    Maybe we shouldnt just be talking about spinach weight loss recipes we should be looking at spinach beauty recipes as well!

    Low Carb Smoothie Bowl With Berries

    Colorful and tasty this smoothie bowl is the best ever high protein vegetarian recipe that I always need at morning breakfast. Add any berries you like and take this vegan and gluten-free recipe in busy mornings. This can be also served as a keto dessert.

    Related: Weight Watchers Smoothie Recipes with Smartpoints

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    How Much Protein Per Vegetarian Meal Is Realistic

    For most people, reasonably sized healthy meals have around 600kcal, give or take 200kcal.

    If we want to hit protein requirements and aim to eat a wide variety of foods , here are the protein amounts we believe a vegetarian meal should at least have to be considered high protein:

    Meal size
    ~600kcal 25g+

    NOTE: high-protein vegetarian meals can easily go up to 35g+ protein per 600kcal, if using cheese, eggs and processed meat replacements.

    We purposefully took lower numbers per meal as a benchmark, because it allows for a wider variety of foods while still hitting protein goals even for sporty people.

    And lets be honest, to make protein account for 20%+ of your daily caloric intake, you have to make compromises as a vegetarian.

    This means either a heavy focus on eggs, cheese, soy, seitan and other meat replacements or including protein shakes in your diet.

    Whole30 Vegetarian Power Bowls

    3 Easy VEGAN High Protein Meals

    While I may not be following Whole30, I AM an ultra enthusiastic supporter of anyone and everyone looking to make positive changes in their diet. These Whole30 Vegetarian Power Bowls are flexible, can be prepped in advance, and give you every food group in ONE PAN.

    Ive heard from many of you who plan to tackle Whole30 this month, or who are looking to go meat free for more of your meals.

    • I have a stellar collection of easy healthy vegetarian recipes that meat-eaters and plant-based eaters will both adore.
    • I have a list ofWhole30 recipes on my site. These are either already Whole30, or can easily be tweaked to be made Whole30 compliant.

    Today, Im highlighting breakfast with a wholesome recipe for vegetarian Whole30 power bowls.

    • Since high protein vegetarian foods like beans and tofu are off-limits on Whole30, vegetarian Whole30 recipes that are still filling and satisfying can be harder to find.
    • Whole30 vegetarian breakfast recipes are a challenge, especially if you dont crave meat-heavy dishes in the morning .

    Todays Whole30 power bowl breakfast is completely vegetarian, and it will keep you full and satisfied.

    Also Check: High Protein Low Carb Shakes

    Vegetarian Indian Yellow Split Pea Dal

    The Spruce

    This famous spiced Indian soup can be made with split peas or lentils. Our version features yellow split peas cooked in water or broth along with turmeric and cayenne. Top the soup with onions sauteed in cumin and clove, and garnish with cilantro or parsley for a colorful bowl.

    Cook the soup in 40 minutes for 4 grams of protein per serving and barely 78 calories. Serve with brown rice or homemade naan.

    What Vegetarian Foods Are High In Protein

    Here are some vegetarian sources of protein. I’ve included a few non-vegetarian items in the table too , purely for comparison.

    Food item

    As you can see, the meat-based items are generally higher up the table than the vegetarian protein sources. But, it’s not always as simple as that.

    While a lot of meat-eaters would have a chicken breast with their dinner, and consider their protein sorted for the day, vegetarian meals generally contain more than one of these ingredients in the same meal.

    For example, a vegetarian meal could easily contain cheese, eggs and chickpeas, which would add up to a considerable amount of protein overall.

    As you’ll see in the high protein vegetarian meals I’ve featured below, it’s really not difficult for a vegetarian to eat the necessary amount of protein to stay strong and healthy.

    Also Check: Best Protein Bars For Weight Loss

    Easy Vegetarian Dinner Recipes

    Wondering what to make for dinner when you are craving something vegetarian? Whether you are a vegetarian looking for an easy weeknight dinner idea, or a meat-lover looking for a plant-based recipe to make for Meatless Monday, you have come to the right place. We have rounded up over 60 of the most popular and best easy vegetarian dinner recipes including vegetarian pastas, high protein vegetarian dinners, wholesome stuffed vegetables, hearty vegetarian soups, better than takeout Chinese vegetarian dinner ideas, vegan dinners, and more!

    Creamy Parmesan Risotto is a rich, creamy, and comforting classic Italian dish that may be intimidating but is actually quick and easy to make.

    Maple Cinnamon Breakfast Quinoa

    6 High Protein Vegetarian Dinners

    Emily Hawkes

    This comforting warm cereal is flavored with maple and cinnamon and studded with raisins, which may remind you of your favorite instant oatmeal. Made with quinoa instead of oats, this breakfast has about 30 percent more protein than traditional oatmeal, with a healthy 7 grams per serving.

    Add berries or dried fruits like apricots or dates. For this breakfast to be ready, you need a total of 25 minutes, less if you’re using leftover quinoa or instant quinoa.

    Serve it with a veggie smoothie for an extra 4 grams of protein.

    Also Check: Gnc Protein Powder For Weight Loss

    Cauliflower Rice Burrito Bowls From Love & Lemons

    Why We Love It: Imagine a bowl of rice with beans, but with the volume turned up. Cauliflower rice adds textureminus all the carbsand black beans add protein and fiber, while the mango adds a touch of natural sweetness.

    Hero Ingredient: The creamiest vegan cashew and green chili sauce is the kicker here. We suggest doubling the recipe and keeping it in your fridge all week long.

    Vegan Tofu Lettuce Wraps

    Pretty similar to the egg roll in a bowl, but this low carb vegan recipe is super easy and delicious. The ingredients include tofu, tamari sauce, sesame oil, garlic and vegetables! You can top these with some almond or peanut sauce to make them more filling and even higher in protein. Recipe here.

    • Ready in: 20 minutes | Serves: 2
    • Kcal: 225 | Protein: 14g | Carbohydrates: 12g | Total Fat: 15g

    This is a simple and satisfying vegan soup you need to try! The ingredients include spinach, red lentils, bulgur fresh mint leaves, herbs and spices! Recipe here.

    • Ready in: 35 minutes | Serves: 3
    • Kcal: 290 | Protein: 12g | Carbohydrates: 43g | Total Fat: 11g

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    Fresh Black Bean Salad

    I dont know about you, but if I eat a standard salad with lettuce, Im usually hungry within an hour, especially if theres no meat on top.

    So, if youre looking for a healthy salad thats full of protein, this ones for you!

    The dark beans make all the other ingredients pop, and their soft texture is great against the crisp corn and crunchy red onion.

    If youve never tried miso, I highly recommend going out and getting some asap.

    It has such an uncommon and savory flavor, and just a little will go a long way.

    Youll also need furikake, which is a Japanese seasoning.

    You can buy it online, and its made with a mixture of dried fish, sesame seeds, and chopped seaweed.

    Between the miso and Furikake, you wont believe how amazing this simple tofu and rice dish tastes.

    Golden Raisin Wheat Berry Arugula Salad

    High Protein Vegan Meals ðªð?¼ (Easy & Tasty Recipes)

    Wheat berries are the whole-grain form of wheat, this complete grain prior to undergoing any processing is full of protein. Pairing wheat berries with peppery arugula and sweet raisins lead to an explosion of flavor in your mouth. High protein grains are always a great swap when you’re looking to stay away from meat. This may sound like your average salad but once you taste it you’ll understand the difference.

    Read Also: What Does Protein In Your Urine Mean

    Low Carb High Protein Vegan Egg Roll In A Bowl

    This egg roll in a bowl recipe is veggie-packed, high in protein, low in calories and super tasty! I did have it with some rice on the side, because its a lighter meal and I was pretty hungry. So if youre really hungry, either double the recipe or serve with rice, noodles or whatever you desire. Recipe here.

    • Ready in: 25 minutes | Serves: 2
    • Kcal: 260 | Protein: 17g | Carbohydrates: 14g | Total Fat: 18g

    This is a simple and delicious gluten free vegan recipe that you can meal prep for the week. The ingredients include canned black beans, tomatoes, avocado, quinoa, jalapeno and a herby cream cheese sauce. Recipe here.

    • Ready in: 40 minutes | Serves: 3
    • Kcal: 418 | Protein: 17g | Carbohydrates: 55g | Total Fat: 17g

    Vegan Lentil Wraps 30

    As you can tell, Im a big fan of lentil wraps, I mean Ive made several recipes and different versions and Im pretty obsessed. This is my third version that also happens to be rich in protein. Feel free to use different wrappers to make these even more nutritious. Recipe here.

    • Ready in: 35 minutes | Serves: 4
    • Kcal: 472 | Protein: 19g | Carbohydrates: 56g | Total Fat: 21g

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    Easy Low Fat High Protein Vegetarian Recipes

    No wonder a recent meta-analysis discovered that low-carb diets associated withdrastically better danger of all-cause mortality in the long run, that means those on low-carb diets stay, on average, considerably shorter lives.

    And, anyways, angina patients need to be supplied the eating regimen alternative before being shunted to pricey surgical treatment or drug treatments which could have a variety of aspect outcomes and in no way without a doubt get to the of the trouble.Now, within response to this paper, a drug corporation government wrote a letter to the clinical journal:

    Collectively, the reports show that at the highest dose, the drug may additionally prolong workout length in angina patients so long as 33.5 seconds.It does no longer appear like the ones selecting the drug route will be mountain climbing mountains anytime soon. Plant-based totally diets arent simply safer and inexpensive, however can paintings better.

    Now, ow returned ache became one in every of the biggest issues for public health structures within the western global the second 1/2 of the 20th century. Chronic low lower back ache impacts about one in five, disabling 30 million Americans

    Ive touched on it before.

    Autopsy, due to the fact returned pain can are expecting fatal heart sickness, similar to clogs inside the penile arterieserectile disordercan precede coronary heart attacks, as its the equal ailment:

    Thats why its by no means too early to start eating wholesome.

    Easy Chickpea Pot Pie

    Easy and healthy Whole30 Vegetarian Power Bowl. Low carb, packed with ...

    Easy Chickpea Pot Pie is a simple, nutritious meal. This meatless pot pie is filling and bursting with protein. Enjoy delicious vegetables like green peas and spices like smokey paprika. This veggie pot pie is sure to become a new favorite!

    Curried Red Lentil & Quinoa Bowls with Chutney are a very high protein vegetarian meal. They’re spicy, smokey, and delicious! And this festive-looking meal tastes just as good as it looks!

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    Moroccan Carrot Red Lentil Soup

    Carrot soup is sweet, bright, and beautifully warm.

    If you dont have a side of crusty bread, you might find yourself hungry sooner rather than later.

    Thats why I love the addition of the red lentils here. They add texture and ensure youre plenty full after just one bowl.

    The warm spices cumin, coriander, turmeric, paprika, and cinnamon complement the sweet carrots so well.

    If you want something with more of a kick, try adding in some extra chili powder.

    Hearty Vegetarian Soups For Dinner

    Roasted Butternut and Cauliflower Soup

    Creamy roasted butternut squash and cauliflower soup has all the fall soup feels and is vegan and gluten-free. Plus, it’s super easy to make the roasted cauliflower and butternut squash in a sheet pan and then puree. Serve it with some quick and easy green onion dinner rolls or skillet dinner rolls.

    Instant pot butternut squash soup is the perfect fall dish to cook in your pressure cooker warm, cozy, comforting, and creamy. Make in 15 minutes.

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    Lentil & Cauliflower Curry

    An earthy spice pot that’s low in fat and calories. Use your favourite curry paste along with mustard seeds, turmeric and coconut yogurt

  • A star rating of 4.6 out of 5.30 ratings

    Reader Jango Gazdar shares a spicy, flavour-packed breakfast or brunch – perfect with toasted chapatis

  • A star rating of 4.6 out of 5.24 ratings

    Combine ready-to-cook vegetarian chicken-style pieces with broccoli, garlic, ginger and brown rice for a quick dinner

  • Why Is Protein Important

    HIGH PROTEIN VEGAN MEALS | 5 Recipes = 173g Protein

    Protein is important for everyone, no matter what diet you follow! Its highlighted for vegans and vegetarians because animal protein is considered complete protein and few plant-based sources are complete proteins.

    Make sure youre getting a variety of protein sources in your diet each day. Protein is necessary to maintain and repair tissues. Its important for many body functions and can help with weight maintenance.

    Also Check: Hi Protein Low Fat Foods

    How Can I Add Protein To My Vegetarian Meal

    To an already-finished meal think of sprinkling nuts, cheese or nutritional yeast over the top. To replace meat within the meal try tofu, seitan, lentils or different types of cheese.

    You can also add chia seeds to virtually any pancake batter youll get a nice omega-3 boost, too!

    Of course, the recipes above can use all types of the food in this list.

    Curried Lentil Salad From Love And Lemons

    Why We Love It: A gorgeous unexpected mix of lentils, paneer, cauliflower, and fresh spinach all topped with a spicy serrano chili cilantro lime dressing. Its a far cry from the boring curried lentils youve eaten out of the bag from Trader Joes.

    Hero Ingredient: The cilantro lime dressing brings the zing.

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    Unlock 11 More High Protein Versions For Sporty People

    You lift weights, do sports and you need more calories?

    These locked recipes are upgradedversions of the recipes we have available on the blog: that means all of them are between 500-700kcal and contain at least 24g+ protein, many a lot more.

    To unlock them create a free account.

    Youll also get our free vegetarian 7-Day High Protein Meal Plan and our weekly veggie newsletter .

    Smoky Maple Tofu Sandwich

    High protein vegan breakfast ideas

    This is one serious sandwich! Its a regular TLT , though its bursting with extras, too.

    Youll start with what you might expect lettuce and sliced tomato but then theres also vegan mayo, caramelized onions, mashed avocado, and mustard.

    Oh, and did I mention the smoky maple tofu?

    Dont worry you wont need to smoke anything for hours to get the flavor. Just use liquid smoke!

    Looking for a hearty, protein-packed, savory way to start your day? Look no further!

    This dish needs just a handful of ingredients, making it pretty cheap to make.

    When you serve it with some fried eggs , it makes for one delicious breakfast.

    So, yes, this dish is incredibly healthy. It has so much goodness from all that spinach, along with some phenomenal protein from the paneer.

    But it doesnt look the best.

    If you can get past the deep green look, youll love this with some coconut rice or naan bread.

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