I am a nearly lifelong vegetarian. When people hear that I am a vegetarian they often worry about the amount of protein I eat. There are many thoughts on protein including that most people eat too much protein but here are 5 vegetarian meals (1 vegan) with a load of protein. So no matter what reason you have for looking for a meatless meal that contains a lot of protein, please enjoy these delicious meals.
In these meals I feature quinoa, lasagna, angel hair pasta, couscous, chickpeas, and lentils. Side dishes include Greek yogurt, Kind bar, pumpkin seeds, edamame, ricotta cheese, and sunflower seeds. The containers used are EasyLunchBoxes. When preparing healthy meals at home or on the go EasyLunchBoxes helps make the meal convenient and attractive.
These meals contain between 21 and 26 grams of protein.
This satisfying meal is low on calories but high on protein (21 grams). I enjoyed this Quinoa & Black Beans recipe from Eating Well and plan to eat it again soon.
Left Side: Quinoa & Black Beans – 162 cal, 6 grams protein
Top Right: Raspberries and blueberries
Bottom Right: Plain Greek yogurt with cinnamon – 90 cal, 15 grams protein
I developed this recipe myself. I made it somewhat plain but I still found it to be delicious. Of course you can season to your own taste. This meal contains 26 grams of protein.
Left Side: Lasagna roll-up with tomato sauce – 326 calories, 24 grams protein
Top Right: 1/2 of a Almond and Coconut Kind bar – 95 calories, 2 grams protein
Bottom Right: Spinach leaves and carrots – low calories, small amount of protein
Easy Lasagna Roll-up (1 serving)
1 cooked lasagna noodle – 86 cal, 3 grams protein
4 oz. Cottage cheese – 90 cal, 10 grams protein
Dried herbs, salt & pepper
1/4 cup Mozzarella cheese – 80 cal, 8 grams protein
1 cup Tomato Sauce – 70 calories, 3 grams protein
Preheat oven to 375. Spread some tomato sauce on the bottom of a baking dish. Mix cottage cheese and herbs. Spread cottage cheese mixture on cooked lasagna noodle and roll it up. Carefully place in baking dish, seam side down. Spread some tomato sauce on top of the lasagna roll-up. Sprinkle the top of the lasagna roll-up with Mozzarella cheese. Cover baking dish with aluminum foil and bake for about 30 minutes. Remove the aluminum foil and bake for an additional 5-10 minutes until the tomato sauce is bubbling and cheese is melted.
This Cold Peanut Noodle salad is a favorite recipe in my house. I choose high protein sides so this Vegan meal contains 26 grams of protein.
Left Side: Cold Peanut Noodles with Cucumber – 290 calories, 11 grams protein
Top Right: 15 grams pumpkin seeds – 85 calories, 4 grams protein
Bottom Right: 100 grams edamame – 120 calories, 11 grams protein
I found this couscous recipe to be a little dry but you can add lemon juice or more oil if you want. This meal has 25 grams of protein.
Left Side: Couscous Salad with Chickpeas – 351 calories, 11 grams protein
Top Right: 1/2 cup Ricotta cheese with cinnamon – 216 calories, 14 grams protein
Bottom Right: Apple
This lentil and feta salad has been a favorite of mine for a long time. I prefer it with more vegetables and less lentils but this time I made it as the recipe is written to include more protein. This meal has 26 grams of protein.
Left Side: Lentil Salad with Feta Cheese – 309 calories, 20 grams protein
Top Right: 1/4 cup Sunflower seeds – 186 calories, 6 grams protein
Bottom Right: Green grapes
No matter your reason for eating more protein, I hope that you can enjoy some of these meals for lunch, dinner, or even breakfast as part of a healthy meal plan.
I am not a nutritionist. I planned these meals based on previous knowledge and internet research. Since many sources have varying nutritional information for the same item, I do not guarantee the calorie and protein counts.
Thank you for the post! I’m always on the look out for vegetarian bentos with a good balance of protein.
Thank you so much!
Thanks for all good idea, loads of good protein for our health.