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 up to your specific fitness goals.

Now, being  a vegetarian, you may come across questions like ‘ How do you manage your daily protein requirements?’ Well, the truth is there are plenty of plant-based protein sources on this planet like tofu, soy, lentils, legumes and so on.

What is a high protein vegetarian diet plan?

The rules are fair and simple- you have to follow a vegetarian diet while ensuring 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 are required to follow certain 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 fulfil your daily nutritional requirement
  • You can take supplements to cover up the deficiencies of certain 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 on a daily basis 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 in order to avoid the risk of overeating

Weekly planner for high protein vegetarian diet plan

Day 1.

 high protein vegetarian diet plan - mango smoothie

high protein vegetarian diet plan – mango smoothie

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 cups 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 - oatmeal

high protein vegetarian diet plan – oatmeal

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 serving of seasoned mashed chickpeas with 1 serving pf spinach tomato salad

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

Dinner- 1 serving of kung pao tempeh

 

Day 3.

 high protein vegetarian diet plan

high protein vegetarian diet plan

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.

 high protein vegetarian diet plan - chocolate avocado pudding

high protein vegetarian diet plan – 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 serving of cinnamon apple bites

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

 

Day 5.

high protein vegetarian diet plan - scrambled tofu

high protein vegetarian diet plan – scrambled tofu

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

Snack-  1 serving of hummus and veggie sandwich

Lunch- 2 serving 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 warm apple & turmeric drink

 

Day 6.

 high protein vegetarian diet plan - spinach and avocado soup

high protein vegetarian diet plan – spinach and avocado soup

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.

high protein vegetarian diet plan - strawberry tofu smoothie

high protein vegetarian diet plan – strawberry tofu smoothie

Breakfast- 2 servings of mango smoothie with 2 serving 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 is quite effective in making you reach your health and fitness goals within no time. Still, you need to follow a regular exercising routine in order to bring the best results forward out of this diet plan.

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