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.
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.
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.
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.
