10 Easy High Protein Vegetarian Meals You Can Make Daily - Full Recipes

Short on time but serious about protein? These 10 easy, high protein vegetarian meals deliver real protein (20-40g/meal), practical ingredients, and fast steps you can use every day. Each recipe includes servings, prep + cook time, ingredient list, step-by-step method, approximate protein per serving, and quick variations. Use these to meet daily protein goals without complicated cooking.

Why prioritize high protein vegetarian meals?

Protein supports muscle repair, satiety and metabolic health. Vegetarian diets can meet or exceed protein needs when meals are planned intentionally. Authoritative guidance shows distributing protein across meals (roughly 20-40 g per meal) supports muscle maintenance and recovery, see the ISSN position stand on protein and exercise for evidence-based recommendations. For practical food-first guidance, Harvard’s Nutrition Source is a useful reference: Harvard T.H. Chan — Protein.

How to use these recipes

• Choose 2-3 meals per day that hit 20-40 g protein each.
• Batch-cook grains and a protein component (tofu, lentils, chickpeas) once or twice weekly.
• Adjust portion sizes to meet your personal calorie and protein needs.

10 Full-Detail High Protein Vegetarian Meals

1. Lentil & Roasted Veg Power Bowl

Serves: 2 | Prep: 10 min | Cook: 25 min | Protein: ~28 g/serving

• Ingredients:
  • 1 cup dry green or brown lentils (cooked ≈ 2½ cups)
  • 2 cups mixed vegetables (bell pepper, zucchini, carrot) - roasted
  • 2 tbsp olive oil
  • 2 tbsp tahini-lemon dressing
  • 1 handful kale or spinach
  • Salt, pepper, smoked paprika
• Method:
  1. Preheat oven to 220°C (430°F). Toss chopped veg with 1 tbsp olive oil, salt and paprika. Roast 20-25 min.
  2. Cook lentils in salted water 18-20 min until tender; drain.
  3. Assemble bowls: base of greens, 1 cup cooked lentils, roasted veg, drizzle tahini dressing and remaining oil.
• Variations: Add 50 g crumbled feta (+6-8 g protein) or ½ cup cooked quinoa for extra calories.
• Tip: Lentils provide resistant starch and iron; pair with vitamin C (lemon) to boost absorption.

2. Tofu & Broccoli Stir-Fry with Brown Rice

Serves: 2 | Prep: 8 min | Cook: 12 min | Protein: ~30-34 g/serving

• Ingredients:
  • 400 g firm tofu, pressed and cubed
  • 2 cups broccoli florets
  • 2 tbsp soy sauce, 1 tbsp sesame oil, 1 tsp honey or maple
  • 2 garlic cloves, 1-inch ginger, sliced
  • 2 cups cooked brown rice (or 1 cup uncooked)
• Method:
  1. Pan-fry tofu in 1 tbsp oil until golden (6-8 min). Remove and set aside.
  2. Sauté garlic, ginger, add broccoli, splash water and steam 3-4 min.
  3. Return tofu, add soy sauce, sesame oil and honey; toss. Serve over rice.
• Variations: Use tempeh instead of tofu for nuttier flavor and slightly more protein.
• Tip: Pressing tofu improves texture and browning wrap and weight 15-20 minutes ahead if possible.

3. Chickpea & Spinach Curry with Quinoa

Serves: 2 | Prep: 5 min | Cook: 20 min | Protein: ~24 g/serving

• Ingredients:
  • 1 can chickpeas (240 g drained)
  • 2 cups baby spinach
  • 1 can diced tomatoes, 1 onion, garlic, curry powder
  • 1 cup cooked quinoa
  • 1 tbsp coconut oil or olive oil
• Method:
  1. Sauté onion and garlic in oil, add curry powder and tomatoes; simmer 5 min.
  2. Add chickpeas and spinach; cook until spinach wilts. Season to taste.
  3. Serve over quinoa.
• Variations: Add ¼ cup Greek yogurt stirred in at end (if lacto-vegetarian) for creaminess and +4-5 g protein.
• Tip: Quinoa + chickpea gives a broad amino-acid profile ideal for vegetarian protein completeness.

4. Greek Yogurt & Walnut Grain Bowl

Serves: 1 | Prep: 5 min | Cook: 0 | Protein: ~26 g/serving

• Ingredients:
  • 1½ cups full-fat Greek yogurt
  • ¼ cup granola, 2 tbsp chopped walnuts
  • ½ cup mixed berries
  • 1 tbsp honey (optional)
• Method:
  1. Layer yogurt, granola, berries and walnuts in a bowl; drizzle honey.
• Variations: Add 2 tbsp hemp seeds for +6-7 g plant protein.
• Tip: Greek yogurt supplies casein a slow-release protein useful when eaten before long breaks.

5. Paneer & Bell Pepper Skillet

Serves: 2 | Prep: 8 min | Cook: 12 min | Protein: ~32 g/serving

• Ingredients:
  • 300 g paneer, cubed
  • 2 bell peppers, 1 onion, spices (turmeric, garam masala)
  • 1 tbsp ghee or oil
  • Serve with 2 chapatis or 1 cup cooked rice
• Method:
  1. Sear paneer cubes in oil until golden; remove.
  2. Sauté onions and peppers, add spices; return paneer and toss 2-3 min.
  3. Serve hot with flatbread or rice.
• Variations: Grill paneer for a smokier flavor; toss with spinach at end for veggie boost.
• Tip: Paneer is calorie-dense great for those needing extra energy.

6. Quinoa, Black Beans & Avocado Salad

Serves: 2 | Prep: 10 min | Cook: 15 min | Protein: ~22 g/serving

• Ingredients:
  • 1 cup cooked quinoa
  • 1 cup black beans (drained)
  • 1 avocado, cherry tomatoes, cilantro and lime
• Method:
  1. Toss quinoa, black beans, diced avocado and tomatoes; dress with lime and olive oil.
  2. Season and serve chilled or room temperature.
• Variations: Add 50 g crumbled queso fresco or feta (+4-6 g protein).
• Tip: Quinoa + black beans make a near-complete protein profile for vegetarians.

7. Tempeh & Vegetable Lettuce Wraps

Serves: 2 | Prep: 10 min | Cook: 10 min | Protein: ~28 g/serving

• Ingredients:
  • 250 g tempeh, crumbled
  • Lettuce leaves (butter or romaine), grated carrot, sliced cucumber
  • Soy-ginger sauce, sesame oil
• Method:
  1. Pan-fry tempeh crumbles in sesame oil until browned; add soy-ginger sauce and warm through.
  2. Spoon into lettuce leaves and garnish with carrot and cucumber.
• Variations: Add roasted peanuts for crunch and extra protein.
• Tip: Tempeh is fermented easier to digest and nutrient-dense.

8. Egg & Farro Breakfast-Style Bowl (Vegetarian)

Serves: 1 | Prep: 5 min | Cook: 12 min | Protein: ~22-26 g/serving

• Ingredients:
  • 2 eggs (poached or fried)
  • 1 cup cooked farro
  • Spinach, cherry tomatoes, 1 tbsp grated parmesan
• Method:
  1. Warm farro, sauté spinach briefly; top with eggs and parmesan.
• Variations: Use cottage cheese or ricotta on the side to boost protein further.
• Tip: Farro adds chewiness and fiber while complementing egg protein.

9. Edamame & Miso Noodle Bowl

Serves: 2 | Prep: 8 min | Cook: 10 min | Protein: ~24 g/serving

• Ingredients:
  • 150 g soba or whole-wheat noodles
  • 1 cup shelled edamame
  • Miso-sesame dressing, scallions, sesame seeds
• Method:
  1. Cook noodles and edamame; drain and toss with miso-sesame dressing and scallions.
• Variations: Add tofu cubes or tempeh for more protein.
• Tip: Edamame is a quick plant-based protein that pairs well with umami-rich miso.

10. Black Bean & Sweet Potato Enchiladas (Make-Ahead)

Serves: 4 | Prep: 20 min | Cook: 35-40 min | Protein: ~20 g/serving

• Ingredients:
  • 2 cups mashed roasted sweet potato
  • 1½ cups black beans
  • 8 small whole-grain tortillas, enchilada sauce, 1 cup shredded cheese or vegan alternative
• Method:
  1. Mix sweet potato and black beans; fill tortillas and place seam-down in baking dish.
  2. Top with enchilada sauce and cheese; bake 20-25 min at 200°C (400°F).
• Variations: Roll into burritos for meal prep ; add Greek yogurt topping for extra protein.
• Tip: These freeze well portion and reheat for quick future meals.

Quick add-ons, swaps and meal-prep notes

• Protein boosters: hemp seeds, chia, powdered protein (pea/whey), Greek yogurt, cottage cheese.
• Batch tips: Cook a large pot of lentils or quinoa on Sunday and use across multiple recipes.
• Vegetarian athletes: consider documenting intake for a few days to ensure 1.2-2.0 g/kg/day protein if training intensely, see protein & muscle mass review.

Final notes

These 10 high protein vegetarian meals provide a mix of plant and dairy/egg options to hit practical protein targets while keeping flavors fresh and prep realistic. Start by choosing five favorites, batch-cook one protein and one grain each week, and adjust portions to meet your personal goals. Consistency and variety are the keys to long-term success.

For quick blended options, explore our Top 5 High Protein Smoothies. For snack support and vegan alternatives, see High Protein Snacks and high protein vegan snacks. For complete dinner planning, check our collection of healthy dinner recipes.