High protein vegetarian meals

High protein vegetarian meals

High protein vegetarian meals are very important and it is known as building blocks of life. Protein normally breaks down into amino acids.

There are many people in the world who try to follow a vegan diet to get high protein and other nutrition. They may try to quit eating animal diet plan. According to the Academic of Nutrition and Dietetics, a decent amount of high protein vegetarian meals can give you all the nutritional requirements of adults, children. High protein vegetarian meals are very necessary for pregnant women and also those who were breast-feeding.

12 high protein vegetarian meals

So here are the 12 high protein vegetarian meals that are loaded with other nutrients such as fiber, vitamins, minerals such as:

Whole wheat flour

Whole wheat flour is one of the best sources of vegetarian nutrition. 100 grams of wheat flour has around 75 grams of carbohydrates that can help you boost your immune level. Whole wheat flour contains all parts of the wheat kernel such as bran, the endosperm, and the germ.

Whole wheat flour contains vitamin B-1, B-3, and B-5 and also iron, calcium, which are very necessary for your health. You can make pancakes, pudding or any sweets of your flour for better taste.


Oats are very healthy grain among all the nutritious grains that are loaded with protein and fiber. Many people have found that a decent amount of eating oats helps to keep you fuller for a long time. Oats are rich in antioxidants, including avenanthramides.

According to the research, oats are full of soluble fiber that is very healthy for diabetes people to keep blood sugar normal. Also, oats help to prevent sudden hunger because it helps keeps your stomach fuller for a longer time.

You can eat oats smoothie or with some fruits to increase the nutrition value of it.

Brown rice

Brown rice is one of the healthiest grain for high protein. Research has shown brown rice is far better than white rice because it to digest. The Dietary Guidelines of America have shown that adults eat 4-5 servings of brown rice every day.

Research of USDA has shown that adults should consume 3-6 ounces of brown rice each day to get good quality nutrition.


Banana is one of the healthiest fruit among all the healthy fruits on the planet. It contains a dietary source of potassium that helps to fill your nutrition intake. Banana is loaded with vitamins, fiber and natural sugar that helps to keep blood sugar normal. So a banana is also a healthy food for diabetes.

Eating 2 bananas a day is a great idea to fulfill your protein intake. You can choose other fruits also that you love to eat such as apples, grapes, pomegranates and also mangoes. You can make homemade pancakes or fruit custard with your banana to enjoy it fully.

Kale and spinach

Kale and spinach are almost the same according to their nutritional benefits. You can add enough kale or spinach in your diet plan to increase your nutritional value.

Kale and spinach both are very high in vitamin, dietary fiber, and vitamins that help to boost your energy fast. If you have any digestive problems, then you should drink kale or spinach juice. Kale juice is a little bit healthier than spinach. Kale digests really fast. You can add other vegetables also such as tomatoes, chili, and carrots to increase your nutrition value.

Sweet potatoes

A decent amount of sweet potatoes are loaded with vitamin C and B-6 that helps to keep the brain healthy and active. Sweet potatoes also contain 4-5 grams of plant bases fiber that you should consume daily.

Sweet potatoes have a decent amount of protein and carbohydrates that help to give fuel to your body. You can make any vegetarian dish that you love to eat. Sweet potatoes are a little bit better than white potatoes. The doctor also suggests eating sweet potatoes to the diabetic patient.


Beans and legumes are one of the strongest sources of high protein that your body needs. Eating a decent amount of legumes also helps to lower your blood pressure and cholesterol level. High protein vegetarian beans such as chickpeas, lentils, peas, black beans, and kidney beans are very healthy. You can make any healthy dish with beans and legumes that you love to eat daily.

Beans have both types of fiber, soluble and insoluble that are very essential for you. Also, beans and legumes are very easy to digest and helps to increase your metabolism that can lose weight.


Nuts are a great source of healthy fats that your body needs every day. You can select any healthy nuts such as almonds, walnuts, hazelnuts, Brazil nuts, pistachio, cashews and more that are very healthy to prevent blood sugar and many heart diseases such as high blood pressure, heart failure, as well as cholesterol and triglyceride levels.

You can consume 1 handful of healthy nuts every day in the morning with your healthy breakfast. Breakfast is the best time to consume healthy fats from nuts that keeps your body active all day.


A cup of full-fat yogurt is loaded with vitamin B-12, protein, and calcium. Yogurt has antibacterial properties that help to prevent many bacterial diseases. You can have low-fat yogurt to lose weight fast.

A cup of yogurt can give you around 60 calories that are very necessary to balance your diet plan properly. Eating yogurt regularly can help yo reduce inflammation in your body also. The best time to eat a cup of yogurt is during your healthy breakfast.

Dried fruits

A handful of dried fruits are loaded with micronutrients, fiber, and antioxidants. Dried fruits also help to keep you energetic and active all day. Raisins, prunes, dates, and plums are very healthy to increase the nutrition of your diet plate.

You can also eat 1 handful of dried fruits with warm milk at night to gain weight. Dried fruits have natural sugar that also helps to keep blood sugar level normal.


Brown bread is a very healthy option to consume healthy carbohydrates and protein. Research has shown that brown bread is made with 100% whole grains and bread made with whole-grain wheat that are a good source of fiber.

Whole grain bread also helps to solve many chronic diseases such as coronary artery disease. You can consume bread sandwiches or bread toast in the morning with a glass of fruit juice to lose weight.

How much you should eat high protein vegetarian meals a day?

There is so many discussion on the internet, that how many calories you should consume every day. But the fact is a normal adult person should consume around 1800-2000 calories a day with a proper healthy balanced diet plan.

Try to include a decent amount of green vegetables, fruits, grains, nuts, dried fruits and also diary products. These may help you to fulfill your animal protein very well.

Make sure your diet plan contains enough protein, fiber, vitamins, and minerals that help to boost your immunity level to continue all the regular work. A healthy diet plan helps to increase your metabolism rate also. So try to consume those vegetarian meals that are very healthy and easy to digest that increases metabolism in the body. If your metabolism rate is very healthy then you may lose weight very fast and prevent many heart and brain diseases.

Is high protein vegetarian meals unhealthy for you?

Not at all. A high protein vegetarian plan is loaded with all health nutrition that your body needs every day. Animal protein is very tough to digest easily and also increases many health problems in the future such as obesity or morbid obesity, heart diseases, brain stroke type 2 diabetes and also lungs blood clots.

A high protein vegetarian diet plan is very easy to choose and cook. You can consume boiled green vegetables to get a higher amount of protein and vitamins from your diet. You can also drink vegetable juice to lose weight fast.

Even a woman who is pregnant or breastfeeding can consume only vegetarian foods to keep her health very healthy along with her baby. Green vegetables are very necessary for pregnant women’s diet plan also.

Spending a day by eating only green vegetables are very possible. But animal-based protein can’t make your health healthy like plant-based protein. So every person should follow a healthy plant-based diet plan to keep their body very healthy.

Health benefits of high protein vegetarian meals?

There are various reasons to eat high protein plant-based meals regularly such as:

  • A plant-based diet plan is very easy to digest, so it may strengthen your digestive system.
  • Green vegetables help to lower your blood pressure along with your cholesterol level very fast. So it is very much heart healthy food.
  • Fruits also help to burn fats in your body that may help to lose your wight.
  • Research has shown that plant-based meals also helps to relax muscle naturally.
  • High protein vegetarian diet plans also loaded with vitamins A, B, C, D and various minerals that increase your skin glow with time.
  • Green vegetables contain soluble fiber that keeps blood sugar normal and prevents the risk of a blood sugar spike.
  • Green vegetables also prevent many bowel problems such as constipation, hemorrhoids and other bowel problems.
  • Eating green vegetable juice also solves many small days to day problems such as nausea, vomiting, headache.

Can a high protein vegetarian diet replace the animal protein?

Protein is a very important part of your diet plan that keeps your body healthy. Protein helps to recover many-body injury, repair many health conditions and also maintain your normal healthy life.

Animal protein is very high naturally that keeps your heart and brain very healthy. But animal protein is very strong to digest which can slow your digestive system gradually.

Eating animal protein regularly can also increase many health problems such as weight gain, heart diseases, lung diseases, various types of cancer (colon cancer) and also not good for overall health. There are so many reasons not to eat animal protein but also it has various reasons to eat. There are many people who are under-weighted or suffering from malnutrition. So those people should consume enough animal protein. Most of the people always try to consume animal-based foods to gain weight.

Plant-based protein is loaded with protein, vitamins, and minerals that help a lot keep your body always healthy. Green vegetables, fruits nuts, dried fruits, grains, and beans together are enough to give you an energetic life. But only eggs, chicken, beef, lamb and pork can’t stable your life.

There are many reason people used to transfer their self into a vegetarian from an animal-based diet such as religious reason, health reason, place or region reason or emotional reason (towards animal). A person can survive his/her life by consuming pure vegetarian meals, but he/she can’t survive with only animal protein.

About Nasima Khatun

Hello everyone, I'm a health and fitness writer on my own website. I'm recently working on my website regularly. All of the information on my website is based on scientific research and nutritional facts.

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