High-Protein Dairy-Free Vegetarian Meal Plan

Ingredients:

• 6 oz firm tofu, crumbled (12g protein)
• 1/4 cup nutritional yeast (8g protein)
• 1/2 cup black beans (7g protein)
• 1 tbsp olive oil
• 1/4 tsp turmeric
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• Salt and pepper to taste
• 1/4 avocado
• Fresh vegetables (spinach, tomatoes, bell peppers)
• Hot sauce (optional)

Instructions:

1. Heat olive oil in a pan over medium heat
2. Add crumbled tofu and spices, cook for 3-4 minutes
3. Add black beans and nutritional yeast, cook for another 2 minutes
4. Serve with fresh vegetables and avocado

Ingredients:

• 1/2 cup rolled oats (5g protein)
• 2 tbsp chia seeds (3g protein)
• 1 tbsp hemp seeds (4g protein)
• 1 scoop plant-based protein powder (15-20g protein)
• 1 cup soy milk or pea milk (7-8g protein)
• 1 tbsp maple syrup or other sweetener
• 1/2 tsp vanilla extract
• 1/2 cup berries
• 1 tbsp nut butter (3g protein)

Instructions:

1. Combine all ingredients except berries and nut butter in a jar
2. Stir well and refrigerate overnight
3. In the morning, top with berries and nut butter

Ingredients:

• 1 cup chickpea flour (21g protein)
• 1 tbsp ground flaxseed mixed with 3 tbsp water (as egg replacement)
• 1/2 cup plant-based milk
• 1/2 tsp baking powder
• 1 tbsp maple syrup
• 1/4 tsp salt
• 1 tsp vanilla extract
• 1 tbsp coconut oil for cooking
• Fresh fruit for topping
• 2 tbsp nut butter (6g protein)

Instructions:

1. Mix flaxseed with water and let sit for 5 minutes
2. Combine all dry ingredients in a bowl
3. Add wet ingredients and mix until smooth
4. Heat coconut oil in a pan and cook pancakes until golden brown
5. Serve with fresh fruit and nut butter

Ingredients:

• 3 oz tempeh, sliced (16g protein)
• 2 slices whole grain bread (8g protein)
• 1 tbsp olive oil
• 1 tbsp soy sauce or tamari
• 1 tsp maple syrup
• 1/4 tsp smoked paprika
• 1/4 tsp garlic powder
• Sliced tomato, avocado, and lettuce
• Vegan mayo or mustard

Instructions:

1. Marinate tempeh slices in soy sauce, maple syrup, and spices for 10 minutes
2. Heat olive oil in a pan and cook tempeh until browned on both sides
3. Toast bread and assemble sandwich with tempeh and vegetables
4. Add vegan mayo or mustard as desired

Ingredients:

• 1 cup cooked quinoa (8g protein)
• 1/4 cup pumpkin seeds (5g protein)
• 1 tbsp hemp seeds (4g protein)
• 1 cup soy milk (7g protein)
• 1 tbsp maple syrup
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 1/2 cup mixed berries
• 1 tbsp nut butter

Instructions:

1. Warm cooked quinoa with soy milk in a saucepan
2. Add spices and maple syrup
3. Top with seeds, berries, and nut butter

• Protein-Rich Smoothie Bowl (22g protein)
• Savory Breakfast Lentil Bowl (21g protein)
• Chia Seed Pudding with Protein Boost (18g protein)
• Savory Oatmeal with Tofu (22g protein)
• Protein-Packed Avocado Toast (16g protein)

All recipes include complete instructions, nutritional information, and helpful tips.