If you're currently following a vegetarian diet or considering consuming more plant-based protein, you may be wondering if you're getting enough protein. This is a valid concern. Proteins are made up of amino acids, also called the building blocks of proteins, and play important roles in all areas of the body, including muscle strength, bone density, and digestion. Fortunately, there are many plant-based and vegetarian protein options that make getting enough protein achievable and delicious. Once protein-rich meats are removed from the diet, it becomes more important to focus on eating a variety of healthy vegetarian protein sources, such as beans, lentils, nuts, dairy products, eggs, soy, and whole grains. It becomes important.
This high-protein meal plan focuses on vegetarian sources of this important nutrient by including a variety of protein-rich foods. Get at least 75 grams of protein and 28 grams of fiber each day for a satisfying diet. We decided to skip added sugar and instead focus on nutrient-dense foods, such as fruits, vegetables, and foods that contain natural sugars, such as unsweetened dairy products. Added sugars are those added during food processing and can be found by several names on ingredient lists, including high fructose corn syrup, honey, maple syrup, and granulated sugar.by Centers for Disease Control and Prevention According to the (CDC), the average American consumes 17 teaspoons of added sugar each day. Added sugars and sweets certainly have an important place in a healthy eating pattern, but most people eat more added sugar than they realize. It's worth taking a look at some of the foods in your pantry to see where sugar is added in your daily routine. They offer little nutritional benefit, add excess calories and can be replaced by more nutritious options.
I set this plan at 1,500 calories per day because people often follow meal plans to lose weight. This is the level at which many people can experience healthy, gradual weight loss. For those with other calorie needs, he also included a modification of 1,200 calories per day and 2,000 calories per day. Like all meal plans, this one is intended to serve as a framework for a healthy eating plan. Check out our vegetarian recipes and feel free to swap out the best snacks and meals for your routine. Looking to eat more plant-based protein, but still want to incorporate meat into your daily life? A flexitarian diet can be a great option.
Benefits of a vegetarian diet
Whether you plan to cut out meat completely or simply aim to reduce your meat intake, there are several benefits to increasing your plant-based and vegetarian protein options. People who eat more vegetarian protein tend to consume more fiber than those who eat only meat protein. This is primarily because foods such as beans, lentils, nuts, seeds, and whole grains are rich in fiber. Perhaps related to higher fiber intake, people who eat more plant-based protein may have better heart health and lower risk of developing diabetes. Additionally, research shows that consuming more fiber may aid weight loss efforts, independent of other dietary changes.
Notable high-protein vegetarian foods:
- beans and lentils
- Nuts (including natural nut butters)
- Seeds (chia, flax, hemp, pumpkin, etc.)
- beans
- Dairy products (cheese, unsweetened yogurt, kefir, cottage cheese, etc.)
- Whole grains (oats, quinoa, bulgur, brown rice, freekeh, whole wheat, etc.)
- soybeans, tofu, edamame
- seitan
- Tempe
- egg
How to meal prep for the week:
- For lunch on days 2 to 5, make lentil lemon soup with chard.
- Make sugar-free vegan oatmeal cookies to snack on throughout the week.
First day
Breakfast (384 calories)
Morning snack (125 calories)
- 1 string cheese, mozzarella, low moisture, part-skim cheese (or 1 oz. sliced cheese of your choice)
- 1 clementine
Lunch (501 calories)
Afternoon snack (82 calories)
- 3/4 cup low-fat plain kefir
Dinner (407 calories)
Daily total: 1,497 calories, 60g fat, 77g protein, 172g carbohydrates, 28g dietary fiber, 1,800mg sodium
Make it 1,200 calories: Skip banana for breakfast, string cheese for mid-morning snack, and yogurt for lunch.
Make it 2,000 calories: Add one serving of Raspberry Kefir Power Smoothie for breakfast and one serving of Peanut Butter and Hemp Banana for an afternoon snack.
the 2nd day
Breakfast (318 calories)
Morning snack (130 calories)
- 2/3 cup low-fat plain drained Greek yogurt
- 1/4 cup blueberries
Lunch (365 calories)
PM Snack (268 calories)
- 1/4 cup dry roasted unsalted almonds
- 1 medium orange
Dinner (433 calories)
Daily total: 1,513 calories, 63g fat, 81g protein, 175g carbohydrates, 32g dietary fiber, 1,461mg sodium
Make it 1,200 calories: Omit the yogurt for your mid-morning snack and the almonds for your afternoon snack.
Make it 2,000 calories: Add 1 serving of peanut butter and hemp bananas, 3 tablespoons, to your breakfast. Have chopped walnuts for a morning snack and 1/4 cup of guacamole for dinner.
Third day
Breakfast (368 calories)
- 1 cup low-fat plain drained Greek yogurt
- 1 medium peach, sliced (or your favorite fruit)
- 3 tablespoons chopped nuts such as walnuts or almonds
Morning snack (155 calories)
- 2 large boiled eggs
- A pinch of salt and pepper
Lunch (365 calories)
Afternoon snack (62 calories)
Dinner (572 calories)
Daily total: 1,522 calories, 62g fat, 77g protein, 175g carbohydrates, 29g dietary fiber, 1,773mg sodium
Make it 1,200 calories: Reduce to 1 tbsp. Eat chopped nuts for breakfast and change dinner to a serving of Vegetarian Chopped Power Salad with Creamy Cilantro Dressing.
Make it 2,000 calories: Add 1 medium banana for your morning snack, 1/4 cup dry-roasted unsalted almonds for your afternoon snack, and 1 serving of sugar-free vegan oatmeal cookies for your evening snack.
Day 4
Breakfast (318 calories)
Morning snack (141 calories)
- 2/3 cup low-fat plain drained Greek yogurt
- 1/2 cup raspberries
Lunch (365 calories)
PM Snack (230 calories)
Dinner (449 calories)
Daily total: 1,503 calories, 49g fat, 84g protein, 198g carbohydrates, 28g fiber, 1,626mg sodium
Make it 1,200 calories: Skip the yogurt for your mid-morning snack and replace it with a single clementine for your afternoon snack.
Make it 2,000 calories: Add 1 serving of salsa scrambled eggs, 3 tablespoons, to your breakfast. Have chopped walnuts for a mid-morning snack and a medium-sized apple for lunch.
Day 5
Breakfast (368 calories)
- 1 cup low-fat plain drained Greek yogurt
- 1 medium peach, sliced (or your favorite fruit)
- 3 tablespoons chopped nuts such as walnuts or almonds
Morning snack (155 calories)
- 2 large boiled eggs
- A pinch of salt and pepper
Lunch (365 calories)
Afternoon snack (35 calories)
Dinner (588 calories)
Daily total: 1,511 calories, 69g fat, 80g protein, 155g carbohydrates, 28g dietary fiber, 1,713mg sodium
Make it 1,200 calories: Change your morning snack to 1/2 cup of blueberries and change your dinner to a chickpea, artichoke, and avocado salad with apple cider dressing.
Make it 2,000 calories: Add 1 medium apple for your AM snack, 1/4 cup dry roasted unsalted almonds for your PM snack, and 1 serving of vegan oatmeal cookies with no added sugar for your evening snack.
Day 6
Photographer: Jennifer Causey, Food Stylist: Ali Lamy, Props Stylist: Claire Sporren
Breakfast (318 calories)
Morning snack (141 calories)
- 2/3 cup low-fat plain drained Greek yogurt
- 1/2 cup raspberries
Lunch (334 calories)
PM Snack (230 calories)
Dinner (402 calories)
Evening snack (88 calories)
Daily total: 1,513 calories, 54g fat, 78g protein, 193g carbohydrates, 30g dietary fiber, 1,469mg sodium
Make it 1,200 calories: Omit the yogurt for the AM snack and change the PM snack to 1 clementine.
Make it 2,000 calories: Add 3 tbsp. Chopped walnuts for a morning snack, 1/2 cup low-fat plain kefir for lunch, a serving of traditional Greek salad for dinner, and two sugar-free vegan oatmeal cookies for an evening snack ( 1 serving).
7th day
Breakfast (384 calories)
Morning snack (125 calories)
- 2/3 cup low-fat plain drained Greek yogurt
- 1/4 cup raspberries
Lunch (334 calories)
Afternoon snack (88 calories)
Dinner (555 calories)
Daily total: 1,486 calories, 58g fat, 75g protein, 183g carbohydrates, 28g fiber, 1,630mg sodium
Make it 1,200 calories: Skip the banana for breakfast and the yogurt for your mid-morning snack, and replace your afternoon snack with 1/2 cup of blueberries.
Make it 2,000 calories: Add 3 tbsp. Increase chopped walnuts to a morning snack, 1/2 cup low-fat plain kefir for lunch, and two sugar-free vegan oatmeal cookies (one serving) for an afternoon snack.
