If you are a vegetarian and do follow a hardcore physical workout routine, you need a high protein vegetarian diet plan to reach up 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 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 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 fulfill 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 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.
High protein vegetarian diet plan – Oranges
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.
High protein vegetarian diet plan – Rice
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
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.
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 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 warm apple & turmeric drink
Day 6.
High protein vegetarian diet plan – 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.
High protein vegetarian diet plan – Strawberry tofu smoothie
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 is quite effective in making you reach your health and fitness goals within no time.
Still, you need to follow a regular exercising routine to bring the best results forward out of this diet plan.
list of foods vegetarians can’t eat
