Whether you’re fueling for a marathon or just trying to eat more protein in general, this meal plan will help you hit those goals with 5 days of protein-packed vegetarian recipes. From plant-based protein staples like mushrooms and chickpeas to the more unique ones like tempeh, there is something for everyone!
As a trained nutritionist, I understand the importance of eating enough protein. But as a busy person, I still struggle with this. If this is you, too, then this meal plan is for you. It’ll save you time, money, and frustration while you crush those protein goals!
recommended protein intake
Ok, so this is a bit of a debated topic because the US government recommends 0.36 grams of protein per pound of ideal body weight as the RDA (recommended daily allowance). However, this value is based on being sedentary and consuming animal proteins. To say it plainly, it’s the bare minimum protein we need to survive.
New research recommends that protein accounts for 10-35% of daily calories, which works out to 50-175 grams of protein for a standard diet of 2000 calories. As we age, our bone density decreases, so we need more protein to keep our muscles strong and insulate those bones.
vegetarian protein sources
There’s a wide variety of plant-based protein sources that also are loaded with fiber and antioxidants. Here are some common ones you’ll see in these meal plan recipes.
Beans
Quinoa
Couscous
Chickpeas
Mushrooms
Tempeh
As always, I’ve included printable shopping lists with all ingredients you will need for all the meals for your convenience. Download your grocery list here and have a great week!
MONDAY: Quinoa Vegetable Soup
Start off the week a bit lighter with a healthy veggie soup! This soup tastes so much like chicken noodle soup but is completely meatless. It’s packed with flavor and protein using celery, carrots, quinoa, and chickpeas.MEAL PREP TIP: Chop up enough veggies to make several servings of this soup to have for lunches throughout the week.
Spice up your Taco Tuesday with these tempeh tacos! Tempeh is the best ground meat substitute and makes for perfect protein-filled tacos. The avocado kiwi salsa offers a unique and refreshing taste, unlike anything you’ve ever tried before!MAKE AHEAD TIP: Make the salsa early in the week to enjoy as a snack with your favorite corn chips, so you’ll be prepared for Taco Tuesday.
Breakfast for dinner never looked so great with this cottage cheese omelette! This omelette is very filling and jam-packed with protein. It comes together in just a few minutes and adding the cottage cheese is a nice twist to a standard omelette!MEAL PREP TIP: Make enough for a few servings so that you can have it for breakfast whenever you’re needing the extra protein to energize your morning!
THURSDAY: Roasted Veggie Buddha Bowls with Yum Sauce
Prepare this filling, protein-packed buddha bowl when you’re feeling really hungry. You’ll find every color of the rainbow in this one – it’s deliciously made with sweet potato, couscous, and chickpeas, with an optional creamy yum sauce drizzled over top.PREP TIP: Chop up all of the veggies in advance, so all you’ll have to do is roast them and put the bowl together.YUM SAUCE: We've included the ingredients to make the full Yum Sauce recipe in our grocery list. While this recipe only requires 1/2 cup, this sauce is great for dipping veggies and crackers in throughout the week as a snack!
Stay in this Friday and whip up this easy mushroom risotto. Mushrooms are high in protein and this filling risotto is packed with flavor. This creamy and cheesy dish will become a staple in your house!MEAL PREP TIP: Make enough to have throughout the weekend!
Start your day off with a protein-filled smoothie made with anything you have around the house! All you’ll need is fresh fruit (the ones you like best), a creamy base, such as yogurt, and a liquid such as milk, juice, or coconut water.
Packed with over 100 reader-favorite vegetarian recipes, my cookbook is your go-to guide for easy, healthy meals that make plant-based eating a breeze.
