365 Low-Fat Main Dishes — One Recipe for Every Day!
Easy, beginner-friendly, with full nutrition info.
👉 Download Now – Just $2.90!Are you an athlete looking for ways to fuel your workouts without relying on meat? You’ve come to the right place! This post is all about helping you discover the world of high protein vegetarian recipes meal prep. I created this list because I know how challenging it can be to find meals that are both nutritious and packed with protein.
If you’re someone who is committed to a vegetarian lifestyle or just curious about plant-based eating, this guide is tailored for you. Whether you’re prepping for a competition or simply want to stay healthy, these meal prep ideas will support your fitness goals.
In this article, you’ll find 19 delicious recipes that are not only protein-rich but also easy to prepare ahead of time. From hearty quinoa and black bean salads to creamy coconut chia seed pudding, these meals are designed to keep you satisfied and energized throughout the week. Each recipe is crafted with care, ensuring you get the essential nutrients you need without compromising flavor.
So, roll up your sleeves and get ready to dive into these tasty vegetarian meals that will elevate your meal prep game. You’ll not only enjoy cooking but will also feel great knowing you’re nourishing your body with wholesome, healthy ingredients.
Key Takeaways
– Discover 19 protein-packed vegetarian recipes perfect for meal prepping and boosting energy levels.
– Each recipe includes easy-to-follow instructions, making them accessible for both novice and experienced cooks.
– These meals cater to various tastes, ensuring there’s something for everyone, from savory wraps to sweet overnight oats.
– Meal prepping can save you time and money, allowing you to focus on your training and recovery.
– Enjoy the benefits of a high-protein vegetarian diet, including improved muscle recovery and overall health.
1. Quinoa & Black Bean Salad
Craving a refreshing dish that’s both filling and nutritious? The Quinoa & Black Bean Salad is your answer. It’s bursting with flavor from zesty lime and crunchy veggies while being rich in protein, thanks to the quinoa and black beans. Meal prep this salad for an easy, satisfying meal that stays fresh for days in your fridge.
Ingredients:
– 1 cup quinoa
– 1 can black beans, rinsed
– 1 cup corn
– 1 red bell pepper, diced
– 1 lime, juiced
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Rinse the quinoa under cold water.
2. Cook quinoa according to package instructions, usually about 15 minutes.
3. In a large bowl, combine cooked quinoa, black beans, corn, and diced bell pepper.
4. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
5. Pour dressing over salad and toss to combine.
6. Divide into meal prep containers and store in the fridge.
Tips: Add avocado for creaminess or spices like cumin for an extra kick!
Quinoa & Black Bean Salad
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2. Lentil & Sweet Potato Curry
Looking for a warm and hearty meal that’s also nutritious? This Lentil & Sweet Potato Curry is a fantastic choice, balancing protein and antioxidants. The creamy coconut milk and vibrant spices create an irresistible dish perfect for meal prepping, ensuring you have a delightful option ready for busy days.
Ingredients:
– 1 cup lentils, rinsed
– 2 sweet potatoes, peeled and diced
– 1 can coconut milk
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tablespoon curry powder
– 1 tablespoon olive oil
– Salt to taste
Instructions:
1. Heat olive oil in a large pot and sauté onions and garlic until translucent.
2. Add sweet potatoes and cook for another 5 minutes.
3. Stir in lentils, coconut milk, and curry powder.
4. Simmer for 25 minutes until sweet potatoes are soft and lentils are tender.
5. Season with salt and serve warm.
6. Store in meal prep containers for easy access throughout the week.
Tips: Serve with brown rice or quinoa for even more protein!
Lentil & Sweet Potato Curry
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Bob’s Red Mill Green Lentils, 24oz (Pack of 4) – Non GMO, Vegan, Kosher
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3. Chickpea & Spinach Stew
Need a cozy meal that’s packed with nutrients? This Chickpea & Spinach Stew is just the ticket. With protein-rich chickpeas and vibrant greens, it’s a delicious bowl filled with flavor and health benefits. Perfect for meal prep, this stew can be made in advance and enjoyed throughout the week.
Ingredients:
– 1 can chickpeas, drained
– 2 cups spinach, chopped
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1 can diced tomatoes
– 2 cups vegetable broth
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté onions and garlic until softened.
2. Add diced tomatoes and cook for another 5 minutes.
3. Stir in chickpeas, spinach, vegetable broth, and cumin.
4. Simmer for 20 minutes, seasoning with salt and pepper to taste.
5. Serve warm or divide into meal prep containers for later.
Tips: Top with a dollop of yogurt or a squeeze of lemon for extra zing!
Chickpea & Spinach Stew
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4. High-Protein Veggie Wraps
Need a quick and satisfying meal on the go? These High-Protein Veggie Wraps are the answer. Packed with protein-rich hummus and crunchy veggies, they make a nutritious snack or lunch that’s easy to prepare. Simply wrap them up, and you’re set for a delicious, energizing treat.
Ingredients:
– 2 whole wheat wraps
– 1/2 cup hummus
– 1/2 cucumber, thinly sliced
– 1 carrot, shredded
– 1/2 avocado, sliced
– 1/4 cup cheese (optional)
– Salt and pepper to taste
Instructions:
1. Spread hummus evenly over each wrap.
2. Layer with cucumber, carrot, avocado, and cheese if using.
3. Season lightly with salt and pepper.
4. Roll the wrap tightly and slice in half.
5. Wrap in parchment paper for easy transport.
Tips: Feel free to add any protein-packed toppings like tofu or roasted chickpeas for additional nutrition!
Fun fact: a 1/2 cup of hummus adds about 10g of protein—great for high protein vegetarian recipes meal prep with High-Protein Veggie Wraps. Prep a week’s worth in minutes, then roll with cucumber, avocado, and cheese for on-the-go fuel.
High-Protein Veggie Wraps
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5. Tofu Stir-Fry
Craving a quick and colorful meal? This Tofu Stir-Fry fits the bill perfectly! Packed with protein and vibrant veggies, it’s a dish that satisfies your hunger and taste buds. Serve it over brown rice or quinoa for a filling meal that’s great for meal prepping too.
Ingredients:
– 1 block firm tofu, cubed
– 2 cups mixed vegetables (bell peppers, broccoli, snap peas)
– 2 tablespoons soy sauce
– 1 tablespoon sesame oil
– 1 tablespoon sesame seeds
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Heat sesame oil in a pan over medium heat.
2. Add garlic and sauté for 1 minute until fragrant.
3. Add cubed tofu and cook until lightly browned.
4. Toss in mixed vegetables and stir-fry for about 5-7 minutes.
5. Drizzle soy sauce and sprinkle sesame seeds before serving.
6. Store in meal prep containers over rice or quinoa for easy meals.
Tips: Experiment with different vegetables for updated flavors!
Tofu Stir-Fry
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Unlock the secrets of high-protein vegetarian meal prep to supercharge your athletic performance and recovery.
6. Edamame & Brown Rice Bowl
On the hunt for a nutritious and easy meal? This Edamame & Brown Rice Bowl offers a delightful mix of flavors and textures. With protein-packed edamame and nutty brown rice, it’s a simple dish that satisfies while being incredibly versatile for meal prep.
Ingredients:
– 1 cup brown rice
– 1 cup edamame, shelled
– 1 carrot, shredded
– 1 cucumber, sliced
– 2 tablespoons sesame dressing
– Salt to taste
Instructions:
1. Cook brown rice according to package instructions and set aside.
2. Steam edamame until tender.
3. Assemble the bowl by placing rice at the bottom, adding edamame and veggies, and drizzling with sesame dressing.
4. Season with salt, mix well, and pack in meal prep containers.
Tips: Try adding grilled tofu or tempeh for even more protein!
Edamame & Brown Rice Bowl
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7. Greek Yogurt Parfait
Want a satisfying and nutritious start to your day? A Greek Yogurt Parfait is the perfect solution! Layer creamy yogurt with fresh fruits and crunchy granola for a balanced breakfast or snack that’s both energizing and delicious. Prepping these parfaits in jars makes them grab-and-go ready for busy mornings.
Ingredients:
– 2 cups Greek yogurt
– 1 cup mixed berries (strawberries, blueberries, raspberries)
– 1 cup granola
– Honey to taste (optional)
Instructions:
1. In a jar or cup, layer a scoop of Greek yogurt at the bottom.
2. Add a layer of mixed berries followed by granola.
3. Repeat the layers until jars are full.
4. Drizzle honey on top if desired.
5. Cover and refrigerate for easy access in the mornings.
6. Enjoy within 2-3 days for the best flavor.
Tips: Switch up the fruits and granola for variety throughout the week!
Fun fact: Greek yogurt packs about 10 grams of protein per 100 grams, helping this parfait top your high protein vegetarian recipes meal prep list. Layered with berries and granola, it fuels workouts and makes grab-and-go mornings effortless!
Greek Yogurt Parfait
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8. Protein-Packed Veggie Burger
Tired of the same old meals? This Protein-Packed Veggie Burger is a game changer! Made with black beans and quinoa, it’s hearty and flavorful, perfect for a satisfying lunch or dinner. Prepping these burgers in advance ensures you have a delicious, healthy meal at hand for your busy week.
Ingredients:
– 1 can black beans, drained
– 1/2 cup cooked quinoa
– 1/4 cup breadcrumbs
– 1 teaspoon cumin
– 1/2 onion, chopped
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a bowl, mash black beans until mostly smooth.
2. Mix in cooked quinoa, breadcrumbs, chopped onion, cumin, olive oil, salt, and pepper until combined.
3. Form mixture into 4 patties.
4. Cook in a skillet over medium heat for 5-7 minutes on each side until browned.
5. Serve on whole grain buns or freeze for future meals.
Tips: Top with your favorite sauces for enhanced flavors!
Protein-Packed Veggie Burger
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9. Almond Butter & Banana Overnight Oats
Looking for a quick and filling breakfast option? These Almond Butter & Banana Overnight Oats are just what you need! Combining oats with almond milk and banana, they’re packed with protein and energy to start your day right. Prepping them the night before means breakfast is ready to grab and go in the morning.
Ingredients:
– 1 cup rolled oats
– 1 cup almond milk
– 2 tablespoons almond butter
– 1 banana, sliced
– Honey or maple syrup to taste (optional)
Instructions:
1. In a jar, combine rolled oats, almond milk, almond butter, and sliced banana.
2. Mix well and add honey or syrup if desired.
3. Cover and refrigerate overnight.
4. In the morning, stir and enjoy cold, or warm in the microwave if preferred.
5. Top with additional banana or nuts before serving.
Tips: This recipe is highly customizable; try adding chia seeds for extra texture!
Fun fact: a serving of Almond Butter & Banana Overnight Oats clocks in around 16–18g of protein. Prep it the night before and you’ve got a grab-and-go breakfast that fuels workouts and supports high protein vegetarian recipes meal prep.
Almond Butter & Banana Overnight Oats
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10. Vegetable & Lentil Soup
Craving something warm and nourishing? This Vegetable & Lentil Soup is rich in protein and flavor, making it a perfect choice for any time of year. Packed with nutrient-dense vegetables and hearty lentils, it’s a comforting bowl that’s great for meal prepping to ensure you always have a nutritious option ready.
Ingredients:
– 1 cup lentils, rinsed
– 2 carrots, diced
– 1 celery stalk, diced
– 1 onion, chopped
– 1 can diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté onion, carrots, and celery until softened.
2. Add lentils, diced tomatoes, vegetable broth, thyme, salt, and pepper.
3. Bring to a boil, then reduce heat and let simmer for 30 minutes, or until lentils are tender.
4. Serve warm or divide into meal prep containers for later.
Tips: Add leafy greens like spinach or kale for an extra nutrient boost!
Vegetable & Lentil Soup
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11. Spicy Quinoa & Black Bean Bowls
Want to spice up your meal prep? These Spicy Quinoa & Black Bean Bowls are bursting with flavor! The combination of earthy black beans and nutty quinoa makes this dish both satisfying and nutritious. Top it off with fresh avocado for a delicious meal that’s perfect for quick lunches throughout the week.
Ingredients:
– 1 cup quinoa
– 1 can black beans, rinsed
– 1 teaspoon chili powder
– 1 teaspoon cumin
– 1 avocado, sliced
– 1 lime, juiced
– Salt to taste
Instructions:
1. Rinse quinoa under cold water and cook according to package instructions.
2. In a bowl, combine cooked quinoa, black beans, chili powder, cumin, and lime juice.
3. Season with salt to taste and mix well.
4. Serve in bowls topped with avocado slices.
5. Store in containers for easy meal prep.
Tips: Sprinkle with feta or nutritional yeast for extra flavor!
Spicy Quinoa & Black Bean Bowls
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12. Cauliflower & Chickpea Buddha Bowl
Looking for a colorful and protein-rich meal? This Cauliflower & Chickpea Buddha Bowl is packed with nutrients and flavor. The roasted cauliflower and chickpeas create a deliciously satisfying dish, while tahini dressing adds a creamy finish. Perfect for meal prep, just keep the dressing separate until serving.
Ingredients:
– 1 head cauliflower, cut into florets
– 1 can chickpeas, drained
– 2 tablespoons olive oil
– 1 teaspoon cumin
– 1/4 cup tahini
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss cauliflower florets and chickpeas in olive oil, cumin, salt, and pepper.
3. Spread on a baking sheet and roast for 20 minutes until golden.
4. Assemble the bowl by adding roasted veggies and drizzling with tahini dressing.
5. Pack in meal prep containers, keeping dressing separate.
Tips: Top with fresh parsley or sesame seeds for added flavor!
Cauliflower & Chickpea Buddha Bowl
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13. Baked Falafel Wraps
Craving a crispy and flavorful meal? These Baked Falafel Wraps are a high-protein option that won’t disappoint. Made with chickpeas and fresh herbs, these falafels are baked for a healthier twist. Wrap them in whole grain pita with veggies and tahini for a delicious, satisfying lunch or dinner.
Ingredients:
– 1 can chickpeas, drained
– 1/2 onion, chopped
– 2 cloves garlic
– 1 teaspoon cumin
– 1 teaspoon coriander
– Salt to taste
– Whole grain pita and veggies for wrapping
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a food processor, blend chickpeas, onion, garlic, cumin, coriander, and salt until mostly smooth.
3. Form small patties and place on a baking sheet lined with parchment paper.
4. Bake for 25-30 minutes until golden and crispy.
5. Serve in pita wraps with fresh vegetables and tahini sauce.
6. Store extras in the fridge for later use.
Tips: Add toppings like pickled onions or feta for extra flavor!
Baked Falafel Wraps
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14. Zucchini Noodles with Pesto
Craving a light and refreshing dish? These Zucchini Noodles with Pesto are a healthy alternative to traditional pasta, offering a burst of flavor. Tossed in a homemade pesto, this dish is quick to prepare and perfect for meal prepping, ensuring you have a delightful dinner ready in no time.
Ingredients:
– 2 medium zucchini, spiralized
– 1/4 cup pesto
– 2 tablespoons pine nuts
– Salt and pepper to taste
Instructions:
1. Heat a large skillet over medium heat.
2. Add spiralized zucchini and sauté for 2-3 minutes until just tender.
3. Stir in pesto and toss to combine.
4. Top with toasted pine nuts and season with salt and pepper.
5. Serve immediately or store in meal prep containers for the week.
Tips: Add grilled chicken or chickpeas for extra protein!
Zucchini Noodles with Pesto
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15. Grilled Vegetable Quinoa Salad
Searching for a colorful and filling salad? This Grilled Vegetable Quinoa Salad is not only vibrant but also packed with protein and fiber. The tangy balsamic dressing complements the grilled veggies beautifully, making it an ideal meal prep option for nutritious lunches throughout the week.
Ingredients:
– 1 cup quinoa
– 2 cups assorted grilled vegetables (zucchini, bell peppers, eggplant)
– 3 tablespoons balsamic vinegar
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions and set aside.
2. Grill vegetables until tender and charred, turning occasionally.
3. In a bowl, combine quinoa, grilled vegetables, balsamic vinegar, olive oil, salt, and pepper.
4. Toss to mix well and serve warm or store in meal prep containers.
Tips: Feel free to mix in other grains like farro or barley for a fun twist!
Grilled Vegetable Quinoa Salad
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16. Broccoli & Cheese Stuffed Potatoes
Craving comfort food that’s also nutritious? These Broccoli & Cheese Stuffed Potatoes are perfect! Baked potatoes filled with a cheesy broccoli mixture make for a hearty meal. They’re great for meal prep, reheating well and offering a delicious option for both lunch and dinner.
Ingredients:
– 4 large potatoes
– 2 cups broccoli florets, steamed
– 1 cup shredded cheese (cheddar or mozzarella)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Bake potatoes for 45 minutes until tender.
3. Cut a slit in each potato and scoop out some flesh.
4. In a bowl, mix scooped potato, steamed broccoli, cheese, salt, and pepper.
5. Fill potatoes with the mixture and return to the oven for 10 minutes until cheese melts.
6. Serve warm or store for meal prep.
Tips: Drizzle with hot sauce or sour cream for extra flavor!
Broccoli & Cheese Stuffed Potatoes
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17. Peanut Butter & Jelly Energy Balls
Need a quick and delicious snack? These Peanut Butter & Jelly Energy Balls are perfect for that! Easy to make and packed with protein, they’re a great treat for athletes or anyone needing a nutritious boost. Roll them up and keep them in the fridge for a satisfying on-the-go snack.
Ingredients:
– 1 cup oats
– 1/2 cup peanut butter
– 1/4 cup jelly (your choice)
– 1 tablespoon honey (optional)
Instructions:
1. In a bowl, mix oats and peanut butter until combined.
2. Take small amounts and roll into balls, pressing a small amount of jelly into the center of each ball.
3. Refrigerate for 30 minutes to firm up.
4. Store in an airtight container in the fridge.
Tips: Feel free to customize with different nut butters or dried fruits!
Peanut Butter & Jelly Energy Balls
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18. Spinach & Feta Stuffed Portobello Mushrooms
In search of a flavorful meal that’s also a crowd-pleaser? These Spinach & Feta Stuffed Portobello Mushrooms are a delightful choice. Filled with a creamy mixture of spinach and feta, they offer a satisfying dish that’s easy to prepare and can be enjoyed warm or at room temperature, making them perfect for meal prep.
Ingredients:
– 4 large portobello mushrooms
– 1 cup spinach, chopped
– 1/2 cup feta cheese, crumbled
– 1 clove garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix chopped spinach, feta, garlic, olive oil, salt, and pepper.
3. Place mushroom caps on a baking sheet and fill with the spinach mixture.
4. Bake for 20 minutes until mushrooms are tender.
5. Serve warm or store in meal prep containers.
Tips: Experiment with different cheeses for unique flavors!
Spinach & Feta Stuffed Portobello Mushrooms
Editor’s Choice
Price updated on December 16, 2025 at 6:56 PM
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19. Coconut Chia Seed Pudding
Looking for a refreshing and healthy treat? This Coconut Chia Seed Pudding is both a satisfying dessert and a nutritious snack. Chia seeds are packed with protein, and the creamy coconut milk makes it indulgent. Prepare it in advance for an easy meal prep option, topped with fruits or nuts for a delightful finish.
Ingredients:
– 1/2 cup chia seeds
– 2 cups coconut milk
– 2 tablespoons honey or maple syrup
– Fresh fruits for topping (mango, berries, etc.)
Instructions:
1. In a bowl, combine chia seeds, coconut milk, and honey or syrup.
2. Stir well and let sit for 10 minutes before stirring again.
3. Refrigerate for at least 2 hours or overnight until thickened.
4. Serve topped with fresh fruits or nuts.
5. Store in the fridge for up to 5 days.
Tips: Try adding cocoa powder for a chocolate version!
Coconut Chia Seed Pudding
Editor’s Choice
Price updated on December 16, 2025 at 6:56 PM
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Conclusion
Embracing high protein vegetarian meals is not just a trend; it’s a lifestyle that nourishes both body and mind.
These 19 delicious recipes show how easy it can be to prepare satisfying meals that fuel your active life. From hearty salads to filling bowls, there’s something for everyone, no matter your taste preferences. Have fun experimenting with these ideas and enjoy the benefits of nutritious meal prepping!
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Frequently Asked Questions
Why are these 19 high protein vegetarian recipes meal prep ideas a great fit for athletes?
These 19 high protein vegetarian recipes meal prep ideas are designed with athletes in mind, focusing on protein-rich vegetarian dishes and performance-backed macros for a solid weekly plan.
Each recipe emphasizes quality protein sources like lentils, tofu, tempeh, Greek yogurt, and quinoa, balanced with complex carbs and healthy fats to support training and recovery.
With batch-cooking tips, portion guidance, and a simple shopping checklist, you can build a practical meal prep routine that keeps you fueled all week without sacrificing flavor or variety.
What are the best protein sources to include in high protein vegetarian meals for athletes?
For athletes, mix complete and complementary proteins in your high protein vegetarian meals: lentils + quinoa, beans + rice, tofu, tempeh, paneer, Greek yogurt, cottage cheese, edamame, quinoa, and seeds like hemp or chia.
Aim for about 25-40 g of protein per main meal and pair with complex carbohydrates for fueling and recovery. Planning across the week keeps variety high while meeting daily protein targets.
How long do meal-prepped high-protein vegetarian meals stay fresh, and how should I store them?
With proper storage, you can keep meal-prepped high-protein vegetarian meals fresh for about 3-4 days in the fridge; for longer, freeze portions for 1-3 months.
Store in airtight containers, label with dates, and keep sauces separate to avoid soggy textures. Reheat gently and consider adding fresh herbs or greens after reheating to brighten flavor and nutrition. This approach works great for meal prep for vegetarians and healthy vegetarian recipes.
Can vegetarian meal prep support athletes’ protein needs on training days?
Absolutely. By spreading protein across 4-6 meals and aiming for roughly 1.2-2.0 g/kg/day (adjust to training load), you can meet protein demands with high protein vegetarian meals from the plan. Include a post-workout snack within 30-60 minutes, stay hydrated, and use diverse sources like beans, tofu, Greek yogurt, and quinoa to cover all essential amino acids. A well-structured meal prep routine helps ensure consistent fueling for workouts and recovery.
What is a simple starter plan for a week of high protein vegetarian meals?
Here’s a straightforward starter plan you can tailor: batch-cook two protein bases (lentils and tofu) and a couple of grains (quinoa and brown rice), roast a mix of colorful vegetables, and assemble 5 lunches plus 2-3 quick breakfasts.
Sample week: Day 1 — Chickpea quinoa bowls with roasted broccoli; Day 2 — Tofu stir-fry with brown rice and mixed vegetables; Day 3 — Lentil curry with cauliflower rice; Day 4 — Edamame pasta salad with feta and greens; Day 5 — Greek yogurt parfait with berries and seeds; Day 6 — Leftovers or a quick lentil wrap.
Adjust portions to meet your protein goals, and swap ingredients to keep meals interesting while staying aligned with high protein vegetarian recipes meal prep.
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