7-Day No-Sugar High-Protein Vegetarian Meal Plan  

Are you a vegetarian or considering eating more plant-based proteins? You may question if you can obtain enough protein.

 Protein is formed of amino acids, the building blocks of protein, and is essential for muscle strength, bone density, and digestion.

 There are many plant-based and vegetarian protein choices, making protein intake easy and tasty.

– Breakfast: Scrambled tofu with spinach and tomatoes. – Snack: Greek yogurt with sliced almonds. – Lunch: Lentil and vegetable soup. – Snack: Carrot sticks with hummus. – Dinner: Grilled portobello mushrooms with quinoa and roasted vegetable

Day 1: 

– Breakfast: Protein-packed smoothie with almond milk, spinach, banana, and protein powder. – Snack: Cottage cheese with cucumber slices. – Lunch: Chickpea salad with mixed greens, bell peppers, and a vinaigrette dressing. – Snack: Edamame beans. – Dinner: Black bean tacos with lettuce, avocado, and salsa.

Day 2: 

– Breakfast: Chia pudding topped with berries and sliced almonds. – Snack: Hard-boiled eggs. – Lunch: Quinoa and black bean stuffed peppers. – Snack: Greek yogurt with a sprinkle of cinnamon. – Dinner: Vegetable stir-fry with tofu and brown rice.

Day 3:

– Breakfast: Oatmeal made with almond milk, topped with sliced bananas and walnuts. – Snack: Protein-rich trail mix (nuts and seeds). – Lunch: Spinach and feta omelette with a side salad. – Snack: Celery sticks with peanut butter. – Dinner: Lentil curry with cauliflower rice.

Day 4 :

– Breakfast: Avocado toast on whole-grain bread with a poached egg. – Snack: Protein shake with almond milk and a scoop of protein powder. – Lunch: Quinoa salad with roasted vegetables and feta cheese. – Snack: Cottage cheese with pineapple chunks. – Dinner: Eggplant Parmesan with a side of mixed greens.

Day 5: 

– Breakfast: Greek yogurt parfait with layers of berries and granola. – Snack: Hummus with whole-grain crackers. – Lunch: Tofu stir-fry with broccoli, bell peppers, and snow peas. – Snack: Almond butter on apple slices. – Dinner: Chickpea and vegetable curry with brown rice.

Day 6:

– Breakfast: Breakfast burrito with scrambled eggs, black beans, avocado, and salsa wrapped in a whole-grain tortilla. – Snack: Protein bar. – Lunch: Spinach and quinoa salad with grilled tofu and balsamic vinaigrette. – Snack: Cottage cheese with sliced peaches. – Dinner: Veggie burger on a whole-grain bun with sweet potato fries.

Day 7: 


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