How to get 25 grams of protein vegetarian?

Some plant-based foods, such as soybean products, seitan, beans, and lentils contain high amounts of protein. You can also find protein in nuts, whole grains like quinoa and amaranth, and hemp seeds. People following a vegan diet may need to plan in order to reach their daily protein goals.

How to get 20 grams of protein per meal vegetarian?

Tofu & Tempeh These are made from fermented soybeans and are again a good plant-based protein source. 100 grams of tofu or tempeh will provide you with approximately 12 to 20 grams of protein. You can add them to your salads or sandwiches or stir-fry them with other veggies for a good burst of flavor.

What meal has 25 grams of protein?

Egg/Egg Whites: Make an omelette with 1 egg and 3/4 cup egg whites for a total of 26 grams of protein. Lentil Pasta : 4.2oz of lentil pasta will result in 25 grams of protein and a delicious dinner! Greek Yogurt: A breakfast or snack favourite. 1 cup or 250 grams will give you a full 25 grams of protein.

Is there a plant with more protein than meat?

Hemp seeds provide 31 grams of complete protein per serving. A chicken breast, by comparison, offers 26 grams. As a complete protein, hemp offers every amino acid, including all nine essential amino acids. Hemp seeds are best added to other dishes, including smoothies, granola, oatmeal, salads, and the like.

What does 30g of vegan protein look like?

Tofu can often be a staple source of protein for those following a vegan or vegetarian diet: 1 1/2 cups of cooked tofu can provide 30 grams of protein along with some healthy fat. Because tofu is made from soybeans, it's considered a complete protein even though it's from plants.

What vegan snacks have 20g protein?

Nuts—like cashews, almonds, and walnuts —are a simple snack in your diet, but they come with a plethora of health benefits. Most contain around 20 grams of protein per 100 grams, and they're also packed with other essential nutrients, too, like omega-3, vitamin E, magnesium, and antioxidants.

How can a vegetarian get 250g of protein a day?

Milk, cheese, nuts, beans, and tofu are good sources of protein . You can also try tempeh, veggie burgers, and other meat substitutes. Vegetables also have 3 grams of protein per serving. If you struggle to get enough protein through food alone, a protein supplement may be useful.

What does 30g of protein look like as a vegetarian?

Tofu can often be a staple source of protein for those following a vegan or vegetarian diet: 1 1/2 cups of cooked tofu can provide 30 grams of protein along with some healthy fat. Because tofu is made from soybeans, it's considered a complete protein even though it's from plants.

What makes up 25 grams of protein?

You can get a 25-gram helping of protein from a small portion of meat, four hard-boiled eggs, or a cup of lentils .

25 High Protein Vegetarian & Vegan Recipes (2024)

Don’t get stuck in a recipe rut! Make one of these 25 simple high protein (plant-based) vegan and vegetarian recipes for lunch or dinner.

As a vegetarian, it’s difficult to find well-balanced recipes that include plenty of protein. That’s why I asked some of my Dietitian blogger friends to share their favorite protein packed meatless lunch and dinner recipes.

These 25 gorgeous recipes showcase that you don’t need to sacrifice protein or flavor to have a delicious vegetarian or vegan meal. Let me know which one is your favorite!

And get a free 7-Day Vegetarian Meal Plan sent to your inbox now by entering your info below!

How much protein is in these recipes?

For a plant-based diet, I consider “high protein” anything that has a whole foods protein source, like beans, lentils, soy products, nuts and seeds.

Ideally, each of these meals should have at least 20 grams of vegan or vegetarian protein. That said, not every single recipe meets that exactly but I do think they are worth including because each meal is extremely well-balanced, tasty and satisfying.

If you really want to focus in one one ingredient, check out these other round ups of recipes by Registered Dietitians:

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1. Vegan Sushi Quinoa Bowl by Greenletes

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This vegan quinoa bowl brings together all the flavors of vegetable sushi–avocado, cucumber and carrots–with protein-rich edamame and quinoa. And it’s topped with a lovely miso vinaigrette.

2. Spiced Chickpea Wrap with Lemon Dill Yogurt Sauce by Greenletes

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Wrap your lunch up vegetarian style! This spiced chickpea wrap is filled with protein and filling ingredients to keep you fueled for hours.

3. Vegan Black Bean “Fried” Quinoa by Marisa Moore

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A healthier alternative to your typical fried rice recipe, this black bean fried quinoa stir-fry is a quick and easy vegan meal that’s ready in just 20 minutes!

4. Thai Tofu Veggie Noodle Bowl by Sharon Palmer

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This dish showcases the flavors of Thailand. With just one bite, you will be excited to change up your plant-based palate!

5. Vegan Pumpkin Chili by Greenletes

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If you’ve never added pumpkin to your chili, you’re missing out! This version combines fresh veggies, two types of beans, pumpkin, sweet potato in one hearty bowl. It’s perfect to meal prep and eat all week!

6. Easy Instant Pot Vegetarian Chil i Mac by Kara Lydon

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Hearty and extremely satisfying, this instant pot vegetarian chili mac will leave you feeling full and happy.

7. Vegan “Chicken” (Tofu) Nuggets by Greenletes

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These nuggets are great for plant-based kids or anyone in your family who wants to eat a little less meat. They are completely vegan, full of protein, crunchy and high in taste!

8. Mango Farro Salad with Tomatillo Dressing by Christy Wilson Nutrition

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With just a hint of fruity sweetness, this mango farro salad is colorful, nutritious and a perfect option for lunch or a dinner side dish!

9. Sheet Pan Tofu Bowls by Grateful Grazer

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Baked in a sweet-and-savory sauce and served over a hearty mix of grains and lentils, this sheet pan tofu bowl recipe will leave you wanting seconds (or thirds!)

10. 30 Minute Loaded Quinoa Taco Salad by Dishing Out Health

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Spice up your Taco Tuesday with this all-in-one loaded quinoa taco salad – a total flavor fiesta!

11. by Greenletes

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Brown lentils make a great substitute for ground meat in plant-based tacos. This version combines lentils with zucchini and adds a delicious radish-based salsa. After this meal, Taco Tuesday will never be the same again!

12. Grilled Tofu with Cilantro Avocado C ream Sauce by Jessica Levinson

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A quick and easy vegetarian weeknight meal to enjoy all year long, this grilled tofu with cilantro avocado cream sauce will become a staple item in your kitchen!

13. Greek Lentil Power Bowl by Greenletes

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With so many flavors in each bite, this greek lentil power bowl is a weekly staple that is nourishing, delicious and easy to meal-prep.

14. Bitchin’ Rosemary Roasted Sweet Potatoes Power Bowl by E.A Stewart

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Easy to make, yet loaded with deliciousness from all the different layers of flavors, this roasted sweet potatoes bowl is a gluten free and vegan dream!

15. Spring Green Quinoa Bowl by Lively Table

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Say hello to spring with this healthy Spring Green Quinoa Bowl, filled with nourishing green vegetables, quinoa, avocado and a perfectly poached egg!

16. Smoky Tempeh Stuffed Acorn Squash by Sinful Nutrition

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A hearty vegan recipe that’s perfect for your next big holiday meal or dinner, this smoky tempeh stuffed acorn squash will even please the meat eaters!

17. Chickpea Salad Sandwich With Sweet Apple Slaw by Greenletes

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Simple, delicious, and filled with tons of plants, this chickpea salad sandwich is the perfect lunch for Meatless Monday!

18. Vegan Tempeh Burger by Greenletes

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Craving a burger, but need a break from meat? This vegan tempeh burger is one of the best vegan burgers you’re ever going to taste!

19. Ricotta Stuffed Zucchini Boats by Greenletes

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Surprise! The protein in these low-carb zucchini boats comes from the ricotta cheese. These are a veggie-forward dish that is so easy to make. And it’s a great way to get everyone to eat this veggies!

20. Moroccan Lentil Soup by Greenletes

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Warming, comforting, hearty, filling, & satisfying – this moroccan lentil soup checks all of the boxes and makes for the perfect lunch or side dish on a chilly day!

21. Moroccan Style Butternut Squash with Chickpeas and Cauliflower Rice by Steps 2 Nutrition

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This Middle Eastern inspired recipe is a celebration of spice. With just one bite, you’ll be in heaven with this incredibly tasteful dish!

22. Vegan Sorghum Chili by Triad to Wellness

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There is nothing more comforting than a classic bowl of chili, and this vegan sorghum chili is certainly no exception!

23. Brussels Sprout Naan Pizza With An Egg On Top by Greenletes

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This might seem a little odd compared to the traditional pizza, but this naan pizza with Brussels sprouts and an egg on top is incredibly satisfying. The egg gives it plenty of protein, while the Brussels sprouts provide fiber to fill you up.

24. by Greenletes

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Have you ever had tempeh before? If not, you’re missing out on a delicious plant-based protein that is packed with protein. Tempeh is may from fermented soybeans, and it’s versatile and affordable. Throw it in a stir-fry for a vegan dinner in minutes.

25. Vegetable Barley Soup by Greenletes

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There’s really nothing better than a warm bowl of veggie soup in the winter, and this one-pot veggie barley soup will soon become one of your new favorites. Made with a variety of veggies and quick-cook barley, this is ready in less than 30 minutes.

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