High-Protein Vegetarian Meal Plan (~150g Protein) Breakfast — Protein Power Bowl
Protein: ~35g
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Greek yoghurt (300g) → 30g protein
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Chia seeds (1 tbsp) → 3g
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Mixed berries (handful) → 1g
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Honey (optional)
Great for digestion, muscle recovery, and keeping you full till lunch.
Mid-Morning Snack — Protein Shake
LA Whey Gold Protein: ~25g
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Vegetarian protein powder (1 scoop) → 22g
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Protein-fortified soy or pea milk (250ml) → 8g
Perfect if you train in the morning or need quick protein.
Lunch — Lentil & Quinoa Power Bowl
Protein: ~35g
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Cooked lentils (1 cup) → 18g
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Cooked quinoa (1 cup) → 8g
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Grilled tofu (100g) → 12g
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Mixed vegetables + olive oil
Balanced carbs + protein for energy and muscle repair.
Afternoon Snack — High-Protein Crunch
Protein: ~15g
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Cottage cheese (150g) → 18g
OR -
Edamame beans (1 cup) → 17g
Keeps cravings down and supports steady blood sugar.
Dinner — Protein Pasta & Seitan
Protein: ~40g
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Chickpea or lentil pasta (75g dry) → 20g
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Seitan strips (100g) → 25g
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Tomato & veg sauce
Excellent for gym days and muscle growth.
Optional Before-Bed Snack (if hungry)
Protein: ~15–20g
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Quark or cottage cheese (200g) → 24g
OR -
Protein shake with water
Slow-digesting protein supports overnight recovery.
Daily Total: ~150–165g Protein
You can easily scale this:
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Fat loss: slightly smaller carb portions
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Muscle gain: increase pasta, quinoa, or add another shake
Swap Options (So You Don’t Get Bored)
Breakfast swaps
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Protein oats: oats + scoop protein + peanut butter
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Veg omelette (3 eggs + egg whites)
Lunch swaps
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Chickpea & halloumi salad
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Tofu stir-fry with rice
Dinner swaps
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Tempeh curry with basmati rice
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Black bean chilli with quinoa
Snack swaps
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Protein bars
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Hummus + wholegrain pitta
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Skyr yoghurt pots
