This 7-day high-protein vegetarian meal plan is about easy lunches and satiating dinners that are rich in plant-based protein, full of flavor, and perfect for real life.
Every meal is meat-free, nourishing, and ready in 30 minutes. You might also enjoy our high fiber meals, high protein breakfast recipes, and low-cholesterol meals.
Over the past few weeks, we’ve received so much love for our Mediterranean Diet Meal Plan. It’s been amazing to see how many of you are cooking from it every week, and asking for more.
So today, Louise and I are excited to share a new 7-day meal plan that’s all about high-protein meat-free meals.
This is the plan we wish we had years ago: easy lunches, satisfying dinners, and nourishing plant-based recipes that are actually filling. Enjoy 🥰.
What’s in This High Protein Meal Plan?
- ✅ Vegetarian protein sources (legumes, tofu, grains, nuts, seeds, dairy).
- ✅ High in plant-based protein (20–30g per meal).
- ✅ Includes legumes, tofu, tempeh, grains, and seeds.
- ✅ Perfect for batch cooking or meal prep.
- ✅ Fast & simple (most recipes under 30–40 minutes).
A week of high protein meals
Day 1
Lunch: Chickpea Salad Bowl
🟢 ~18–22g protein with feta cubes.
💡 Tip: Add hemp seeds or a scoop of cooked quinoa to boost protein even more. This is great for meal prep, just keep the dressing separate.
Dinner: Lentil Bolognese Pasta
🟢 ~24–28g protein per portion with parmesan cheese.
💡 Tip: Swap regular pasta with soy or edamame pasta (up to 20g of protein per serving).
Day 2
Lunch: Hummus Pasta
🟢 ~18–22g protein per portion.
💡 Tip: Add sliced hard-boiled eggs or white beans for extra protein if you’re vegetarian.
Dinner: Creamy Butter Bean Skillet
🟢 ~22–26g protein with feta and a slice of bread.
💡 Tip: Serve with a slice of whole grain toast or quinoa to make it even more filling.
Day 3
Lunch: Red Lentil Soup
🟢 ~22–26g protein per portion.
💡 Tip: Cook in bulk—this freezes beautifully and tastes even better the next day.
Dinner: Vegetarian Chili with Greek Yogurt
🟢 ~25–30g protein with brown rice and Greek Yogurt.
💡 Tip: Top with avocado, pumpkin seeds, and yogurt for bonus protein and texture.
Day 4
Lunch: Mediterranean bean salad
🟢 ~18–22g protein per portion.
💡 Tip: Add feta or sunflower seeds for an extra protein hit.
Dinner: Marry Me Butter Beans
🟢 ~18–22g protein per portion.
💡 Tip: Serve with rice, orzo, or crusty bread to soak up every bit of sauce.
Day 5
Lunch: High-Protein Pasta Salad
🟢 ~20–22g protein per portion.
💡 Tip: Use high-protein wheat pasta (Barilla Protein+ or Fiber Gourmet ~10g of protein per 2 oz).
Dinner: Orange Tofu with sesame seeds
🟢 ~22–26g protein per portion served with rice.
💡 Tip: Instead of plain white rice, serve with quinoa (8g of protein per cup cooked), sorghum or farro (5–6g of protein per cup).
Day 6
Lunch: Mashed Chickpea Sandwich
🟢 ~20–24g protein with wholewheat bread.
💡 Tip: Make the filling in advance, it keeps well and gets even more flavorful overnight.
Dinner: Black Bean Soup with Taco Chips
🟢 ~22–26g protein served with Greek yogurt.
💡 Tip: Serve with protein chips with taco flavor or Beanitos Chips.
Day 7
Lunch: Creamy Tofu Salad
🟢 ~20–26g protein per portion with wholewheat toast.
💡 Tip: Serve with protein-rich bread such as wholewheat toast or sprouted power bread.
Dinner: Lentil Curry
🟢 ~26–30g protein
💡 Tip: Stir in silken tofu or white miso paste at the end for a protein and flavor boost.
Tips for High Protein Vegetarian Meal Plan
- Use seeds (hemp, chia, sunflower, slivered almonds and cashew nuts) as high-protein toppings.
- Batch cook soups, chili, and grains early in the week, they’ll save you time.
- Stock up on canned beans, tofu, lentil/chickpea pasta, quinoa, and frozen vegetables.
- Mix and match sauces and toppings (tahini sauce, pico de gallo, guacamole, herby dressings) to keep meals interesting.
- Pair grains + legumes (like lentils and rice) to form complete proteins.
If you tried this High Protein Meal Plan or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
