A vegetarian diet can easily provide plenty of protein when meals are built around the right foods. This 3-day plan combines dairy, eggs and plant proteins to help you stay full and energized.
Top Vegetarian Protein Sources
- Greek yogurt and cottage cheese
- Eggs
- Lentils, chickpeas and black beans
- Tofu, tempeh and edamame
- Quinoa
- Nuts, seeds and nut butters
Day 1
- Breakfast: Greek yogurt parfait with berries, granola and chia
- Lunch: Mediterranean chickpea salad with feta
- Dinner: Tofu and vegetable stir-fry over brown rice
- Snack: Edamame with sea salt
Day 2
- Breakfast: Spinach and feta egg muffins
- Lunch: Quinoa power bowl with roasted chickpeas
- Dinner: One-pot lentil and vegetable stew
- Snack: Cottage cheese with pineapple
Day 3
- Breakfast: Green protein smoothie
- Lunch: Black bean and veggie wrap with hummus
- Dinner: Veggie omelet with side salad and whole-grain toast
- Snack: Roasted chickpeas
Tips
- Include a protein source at every meal and snack.
- Combine beans with whole grains for a complete range of amino acids across the day.
- Keep hard-boiled eggs and Greek yogurt on hand for quick protein.
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