High-Protein Dairy-Free Vegetarian Meal Plan

High-Protein Dairy-Free Snack Options

Keep your energy levels up between meals with these protein-packed, dairy-free snack recipes. Each option provides 8-21g of protein to keep hunger at bay.

1. Roasted Chickpeas (14g protein)

Ingredients:

  • 1 cup cooked chickpeas (14g protein)
  • 1 tbsp olive oil
  • 1/2 tsp salt
  • 1 tsp spice blend of choice (curry powder, ranch seasoning, taco seasoning, etc.)

Instructions:

  1. Preheat oven to 400°F (200°C)
  2. Drain and rinse chickpeas, then pat dry with paper towels
  3. Toss with olive oil, salt, and spices
  4. Spread on baking sheet and roast for 25-30 minutes until crispy
  5. Allow to cool completely before storing in an airtight container

Nutrition:

280 calories, 14g protein, 30g carbs, 12g fat, 8g fiber

Notes:

Chickpeas are rich in protein and fiber, making them a filling snack that helps stabilize blood sugar levels.

2. Edamame with Sea Salt (10g protein)

Ingredients:

  • 1 cup edamame in pods (10g protein)
  • 1/2 tsp sea salt
  • Optional: garlic powder, red pepper flakes

Instructions:

  1. Boil edamame pods in salted water for 5 minutes
  2. Drain and toss with sea salt and optional seasonings
  3. Enjoy by squeezing the beans out of the pods

Nutrition:

180 calories, 10g protein, 15g carbs, 8g fat, 6g fiber

Notes:

Edamame is a complete protein source containing all nine essential amino acids.

3. Trail Mix with Hemp Seeds (12g protein)

Ingredients:

  • 2 tbsp hemp seeds (8g protein)
  • 1 tbsp pumpkin seeds (2.5g protein)
  • 1 tbsp sunflower seeds (1.5g protein)
  • 1 tbsp almonds (2g protein)
  • 1 tbsp dried fruit (raisins, cranberries, or apricots)
  • 1 tsp dark chocolate chips (optional)

Instructions:

  1. Mix all ingredients in a small container
  2. Store in an airtight container for up to 2 weeks

Nutrition:

220 calories, 12g protein, 14g carbs, 16g fat, 4g fiber

Notes:

This mix provides a balance of protein, healthy fats, and carbohydrates for sustained energy.

4. Hummus with Vegetable Sticks (10g protein)

Ingredients:

  • 1/2 cup hummus (8g protein)
  • 1 cup mixed vegetable sticks (carrots, celery, bell peppers, cucumber)
  • 1 tbsp hemp seeds for topping (4g protein)

Instructions:

  1. Prepare vegetable sticks by washing and cutting into strips
  2. Serve with hummus topped with hemp seeds
  3. Store vegetables and hummus separately in the refrigerator

Nutrition:

240 calories, 10g protein, 22g carbs, 14g fat, 7g fiber

Notes:

The combination of legume-based hummus with hemp seeds creates a complete protein profile.

5. Protein Energy Balls (15g protein for 3 balls)

Ingredients:

  • 1 cup rolled oats (10g protein)
  • 1/2 cup nut butter (peanut, almond, or sunflower seed) (14g protein)
  • 1/4 cup ground flaxseed (8g protein)
  • 3 tbsp maple syrup or agave
  • 1 scoop plant-based protein powder (15-20g protein)
  • 1/4 cup mini dark chocolate chips (optional)
  • 1 tsp vanilla extract
  • Pinch of salt

Instructions:

  1. Mix all ingredients in a large bowl until well combined
  2. Refrigerate mixture for 30 minutes
  3. Roll into 12-15 balls (about 1 tbsp each)
  4. Store in an airtight container in the refrigerator for up to a week

Nutrition:

260 calories, 15g protein, 24g carbs, 12g fat, 5g fiber (for 3 balls)

Notes:

These energy balls provide a good balance of protein, complex carbohydrates, and healthy fats.

More Snack Options

  • Tofu Jerky (16g protein)
  • Nut Butter Stuffed Dates (8g protein)
  • Avocado Topped with Everything Bagel Seasoning and Seeds (9g protein)
  • Tempeh Strips with Dipping Sauce (16g protein)
  • Quinoa Protein Cups (12g protein)
  • Lentil Veggie Muffins (10g protein per muffin)
  • Spiced Roasted Pumpkin Seeds (9g protein)
  • Protein-Rich Smoothie (15g protein)
  • Seitan Skewers (21g protein)
  • Bean-Based Chocolate Protein Dip (10g protein)

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