If you are a vegetarian who loves to exercise, you might be wondering how to get enough protein to support your muscles and recovery. Protein is essential for building and repairing muscle tissue, as well as keeping you full and satisfied after a meal. However, many vegetarian sources of protein are also high in carbs or fats, which can make it hard to balance your macronutrients and calories.
Fortunately, there are plenty of delicious and nutritious vegetarian meals that are high in protein and low in carbs or fats. These meals can help you meet your protein needs without compromising your health or fitness goals. Here are seven high-protein vegetarian meals to fuel your workouts, along with their approximate protein content per serving:
Tofu Scramble with Spinach and Mushrooms (20g): Tofu is a versatile and high-protein soy product that can be scrambled like eggs and seasoned with your favourite spices. Add some spinach and mushrooms for extra vitamins and minerals, and enjoy with whole wheat toast or a side salad.
Chickpea and Vegetable Curry (18g): Chickpeas are a great source of plant-based protein, as well as fiber and iron. You can make a simple and flavorful curry by simmering chickpeas with coconut milk, tomato paste, onion, garlic, ginger, and curry powder. Add some chopped vegetables like cauliflower, carrots, or peas for more texture and nutrients, and serve with brown rice or quinoa.
Lentil and Walnut Burger (15g): Lentils are another legume that are rich in protein, as well as folate and potassium. You can make a hearty and satisfying burger by blending cooked lentils with walnuts, oats, onion, garlic, soy sauce, and spices. Shape the mixture into patties and bake or pan-fry until golden and crisp. Enjoy with whole wheat buns, lettuce, tomato, and your favorite condiments.
Quinoa and Black Bean Salad (14g): Quinoa is a gluten-free grain that is high in protein and contains all nine essential amino acids. It also has a nutty and fluffy texture that makes it perfect for salads. You can toss cooked quinoa with black beans, corn, cherry tomatoes, cilantro, lime juice, olive oil, salt, and pepper for a refreshing and filling salad. You can also add some avocado, cheese, or nuts for extra creaminess and crunch.
Paneer and Spinach Saag (12g): Paneer is a fresh and soft cheese that is popular in Indian cuisine. It is high in protein and calcium, and has a mild and slightly tangy flavor. You can make a delicious and creamy saag by cooking paneer with spinach, onion, garlic, ginger, cream, and spices. Serve with naan bread or basmati rice for a complete meal.
Greek Yogurt and Fruit Parfait (11g): Greek yogurt is a strained and thickened yogurt that is high in protein and low in fat. It also has a tangy and creamy taste that pairs well with fresh or frozen fruits. You can make a simple and sweet parfait by layering Greek yogurt with granola, berries, bananas, or any other fruit of your choice. You can also drizzle some honey, maple syrup, or nut butter for extra flavor and sweetness.
Peanut Butter and Banana Smoothie (10g): Peanut butter is a staple in many vegetarian diets, as it is high in protein and healthy fats. It also has a rich and nutty flavor that goes well with bananas, which are high in potassium and fiber. You can make a smoothie by blending peanut butter, banana, milk, ice, and a dash of cinnamon. You can also add some protein powder, oats, or flax seeds for extra protein and fiber.
These are just some of the high-protein vegetarian meals that you can enjoy before or after your workouts. These meals are not only tasty and satisfying, but also easy and quick to prepare. By incorporating these meals into your diet, you can ensure that you get enough protein to support your muscle growth and recovery, as well as your overall health and wellness.