High Protein Vegetarian Diet Plan

If you are a vegetarian and do follow a hardcore physical workout routine, you need a high-protein vegetarian diet plan to reach your specific fitness goals.

As a vegetarian, you may come across questions like ‘ How do you manage your daily protein requirements?’ This planet has plenty of plant-based protein sources, like tofu, soy, lentils, legumes, etc.

What is a high-protein vegetarian diet plan

The rules are fair and straightforward- you must follow a vegetarian diet while ensuring a higher protein intake in your daily meals. The source of proteins has to be plant-based and you are not permitted to go for food options like meat, poultry, fish or seafood.

Furthermore, you must follow specific guidelines while getting along with this high-protein vegetarian diet plan.

Guidelines to follow during a high protein vegetarian diet plan

• Do include a wide variety of fruits, vegetables, healthy fats, whole grains and protein sources to fulfill your daily nutritional requirement
• You can take supplements to cover up the deficiencies of specific vitamins that may arise out of a high-protein vegetarian diet plan
• Protein-rich plant foods like legumes, seeds, nuts, tofu and seitan must be part of your diet
• Drink around 6-8 ounces of water daily to keep yourself hydrated
• Don’t go for packaged, processed and refined food options that are high in calories
• Always take your meals in smaller portions to avoid the risk of overeating

Weekly planner for high protein vegetarian diet plan

Day 1.

Breakfast- 2 servings of mango smoothie with 2 servings of cinnamon apple bites

Snack-  1 serving of mixed greens with olive oil and lemon salad dressing  and 2 oranges

Lunch-  1 cup of grapes with 2 servings of carrots with hummus

Snack- 1 serving of strawberry tofu smoothie

Dinner- 2 servings of super skinny mother noodles with 1 serving of green beans with olive oil

Day 2.

High protein vegetarian diet plan – Strawberries

Breakfast- 2 bowls of oatmeal with 1 cup of strawberries

Snack-  2 servings of bell pepper with hummus snack and 1 serving of cucumber slices

Lunch- 2 servings of seasoned mashed chickpeas with 1 serving of spinach tomato salad

Snack- 1 cup of grapes with almonds (1 oz)

Dinner- 1 serving of kung pao tempeh

Day 3.

Breakfast- 1 serving of Powerball smoothie

Snack- 2 servings of tomato and hummus on rye

Lunch- 1 serving of bell pepper with hummus snack and 1 serving of peanut butter and carrots

Snack- 2 servings of red bell pepper and hummus

Dinner- 1 serving of black beans with rice and 1 cup of yam fries

Day 4.

Chocolate avocado pudding

Breakfast- 1 serving of peanut butter and banana toast

Snack-  1 serving of chocolate avocado pudding

Lunch- 1 serving of hummus and veggie sandwich with almonds ( 1 oz)

Snack- 1 serving of arugula salad with 2 servings of cinnamon apple bites

Dinner- 2 servings of garlic broccoli tofu with 2 servings of pan-fried cabbage

Day 5.

Breakfast- 1 serving of scrambled tofu on toast with 1 apple

Snack-  1 serving of hummus and veggie sandwich

Lunch- 2 servings of sweet corn salad with peanut butter and celery

Snack-  1 serving of fast oatmeal

Dinner- 1 serving of smashed white beans on toast with a warm apple & turmeric drink

Day 6.

Fresh tomato pasta

Breakfast- 1 serving of peanut butter and banana oatmeal with 2 apples

Snack-  1 serving of breakfast fruit smoothie and granola ( 1 oz)

Lunch-2 servings of spinach and avocado soup

Snack- 2 servings of arugula salad with 2 oranges

Dinner- 1 serving  of fresh tomato pasta

Day 7.

Breakfast- 2 servings of mango smoothie with 2 servings of whole-wheat toast

Snack-  1 serving of bell pepper and hummus snack

Lunch- 2 servings of apples with almond butter and 1 avocado

Snack- 1 serving of strawberry tofu smoothie

Dinner- 1 serving of basil pesto pasta with mushrooms and broccoli and 2 servings of balsamic green beans

Summing it up

A high-protein vegetarian diet plan helps you quickly reach your health and fitness goals.

Still, you must follow a regular exercise routine to maximize this diet plan’s results.

See Also

List of foods vegetarians can’t eat

Paleo vs keto

Weight Gain Smoothies Without Protein Powder

Keto Smoothies for Constipation