High protein vegetarian meal plan

High-Protein Vegetarian Meal Plan (~150g Protein) Breakfast — Protein Power Bowl

Protein: ~35g

• Greek yoghurt (300g) → 30g protein

• Chia seeds (1 tbsp) → 3g

• Mixed berries (handful) → 1g

• Honey (optional)

Great for digestion, muscle recovery, and keeping you full till lunch.

Mid-Morning Snack — Protein Shake

LA Whey Gold Protein: ~25g

• Vegetarian protein powder (1 scoop) → 22g

• Protein-fortified soy or pea milk (250ml) → 8g

Perfect if you train in the morning or need quick protein.

Lunch — Lentil & Quinoa Power Bowl

Protein: ~35g

• Cooked lentils (1 cup) → 18g

• Cooked quinoa (1 cup) → 8g

• Grilled tofu (100g) → 12g

• Mixed vegetables + olive oil

Balanced carbs + protein for energy and muscle repair.

Afternoon Snack — High-Protein Crunch

Protein: ~15g

• Cottage cheese (150g) → 18g
  OR

• Edamame beans (1 cup) → 17g

Keeps cravings down and supports steady blood sugar.

Dinner — Protein Pasta & Seitan

Protein: ~40g

• Chickpea or lentil pasta (75g dry) → 20g

• Seitan strips (100g) → 25g

• Tomato & veg sauce

Excellent for gym days and muscle growth.

Optional Before-Bed Snack (if hungry)

Protein: ~15–20g

• Quark or cottage cheese (200g) → 24g
  OR

• Protein shake with water

Slow-digesting protein supports overnight recovery.

Daily Total: ~150–165g Protein

You can easily scale this:

• Fat loss: slightly smaller carb portions

• Muscle gain: increase pasta, quinoa, or add another shake

Breakfast swaps

• Protein oats: oats + scoop protein + peanut butter

• Veg omelette (3 eggs + egg whites)

Lunch swaps

• Chickpea & halloumi salad

• Tofu stir-fry with rice

Dinner swaps

• Tempeh curry with basmati rice

• Black bean chilli with quinoa

Snack swaps

• Protein bars

• Hummus + wholegrain pitta

• Skyr yoghurt pots