Building muscle on a vegetarian diet is entirely possible, but it requires a bit of strategy. You can’t just rely on carbs. Here are five meals that deliver at least 30g of protein per serving.
1. Paneer and Quinoa Bowl
Paneer is a protein powerhouse. Combine 150g of grilled paneer with 1 cup of cooked quinoa, roasted veggies, and a tahini dressing.
- Protein: 42g
- Carbs: 45g
- Fat: 18g
2. Tofu Stir-Fry
Firm tofu is incredibly versatile. Sauté 200g of firm tofu with broccoli, bell peppers, and soy sauce. Serve with a side of brown rice.
- Protein: 35g
- Carbs: 50g
- Fat: 12g
3. Greek Yogurt Protein Pancakes
Mix 1 cup of rolled oats, 200g of plain Greek yogurt, 2 eggs, and a scoop of whey protein. Cook on a non-stick pan and top with berries.
- Protein: 38g
- Carbs: 55g
- Fat: 10g
Pro Tip: Use the Vitalis Meal Planner to generate your own vegetarian high-protein plans automatically!