As a fitness and healthy lifestyle instructor, I often get asked about the best sources of protein for vegetarians. And while many people think that vegetarian diets are lacking in protein, that couldn’t be further from the truth. In fact, there are plenty of high protein vegetarian meals out there that can help you reach your daily protein goals.
In this article, we’ll take a look at some of the best vegetarian sources of protein, and share some delicious and nutritious high protein vegetarian meal ideas that you can try at home.
High Protein Vegetarian Meals Sources of Protein
When it comes to vegetarian sources of protein, there are plenty of options to choose from. Some of the most popular sources of vegetarian protein include:
- Legumes: Lentils, chickpeas, and black beans are all excellent sources of protein. In fact, one cup of cooked lentils contains around 18 grams of protein.
- Nuts and seeds: Almonds, cashews, chia seeds, and hemp seeds are all great sources of protein. Two tablespoons of chia seeds, for example, contain around 4 grams of protein.
- Whole grains: Quinoa, brown rice, and whole wheat pasta are all good sources of protein. One cup of cooked quinoa, for example, contains around 8 grams of protein.
- Dairy and eggs: While these aren’t options for vegans, vegetarians can get a significant amount of protein from dairy products like Greek yogurt and cottage cheese, as well as eggs.
- Vegetables: While not as high in protein as some of the other options on this list, vegetables like broccoli, spinach, and sweet potatoes still contain a decent amount of protein.
High Protein Vegetarian Meals Ideas
Now that we’ve covered some of the best sources of vegetarian protein, let’s take a look at some high protein vegetarian meal ideas that you can try at home.
Lentil soup
Lentil soup is a great way to get a healthy dose of protein, and it’s also easy to make. Simply sauté some onions and garlic in a large pot, then add in some vegetable broth, lentils, and your favorite vegetables. Bring to a boil, then reduce heat and let simmer for about 30 minutes.
Chickpea curry
Chickpeas are a great source of protein, and they’re perfect in a flavorful curry. Sauté some onions and garlic in a large pot, then add in some curry powder, chickpeas, coconut milk, and your favorite vegetables. Bring to a boil, then reduce heat and let simmer for about 20 minutes.
Quinoa salad
Quinoa is a great source of protein, and it’s also incredibly versatile. Cook some quinoa according to package directions, then mix in some chopped vegetables, nuts or seeds, and a flavorful dressing. This makes a great lunch or dinner option.
Tofu stir-fry
Tofu is a great vegetarian source of protein, and it’s perfect in a stir-fry. Simply sauté some vegetables in a large pan, then add in some cubed tofu and your favorite sauce. Serve over rice or quinoa for a delicious and nutritious meal.
Greek yogurt parfait
Greek yogurt is a great source of protein, and it’s also incredibly versatile. Simply layer some Greek yogurt, fruit, and granola in a jar for a healthy and delicious low calorie breakfast or snack.
Other High Protein Vegetarian Meals Solutions
While high protein vegetarian meals are important for meeting your daily protein needs, there are plenty of other high protein meal prep ideas out there that are just as delicious and nutritious.
Some other vegetarian meal ideas to try include:
Roasted vegetable pasta
Roasting vegetables like tomatoes, zucchini, and bell peppers brings out their natural sweetness and adds depth of flavor to any dish. Toss them with your favorite pasta, some olive oil, and herbs for a delicious and satisfying meal.
Vegetarian chili
Chili doesn’t have to be made with meat to be delicious. Simply substitute beans or lentils for the meat, and add in some vegetables like peppers and onions for a hearty and healthy meal.
Veggie burgers
Homemade veggie burgers are a great way to get a healthy dose of protein and fiber. Simply combine cooked beans or lentils with some chopped vegetables, bread crumbs, and spices, then shape into patties and grill or bake.
Stuffed bell peppers
Stuffed bell peppers are a great way to get a healthy dose of protein and vegetables. Simply cook some quinoa, lentils, or beans, then mix in some chopped vegetables, herbs, and spices. Stuff the mixture into bell peppers, then bake in the oven until tender.
Vegetable stir-fry
A vegetable stir-fry is a quick and easy meal that’s perfect for busy weeknights. Simply sauté some vegetables in a large pan with your favorite sauce, and serve over rice or noodles.
I can say that a vegetarian diet can provide all the protein and nutrients your body needs to thrive. There are plenty of high protein vegetarian meal options out there that are delicious and nutritious, and can help you meet your daily protein goals.
Remember to incorporate a variety of vegetarian protein sources into your diet, such as legumes, nuts and seeds, whole grains, dairy, and eggs. And don’t be afraid to experiment with new vegetarian meal ideas to keep things interesting and exciting in the kitchen. With these tips and ideas, you can enjoy a healthy and satisfying vegetarian diet.
