High-Protein Vegetarian Meals: 15 Ideas With 25 g+ Protein
15 high-protein vegetarian meals with 25 g+ protein each, from tofu and tempeh to eggs, Greek yogurt, lentils and paneer, with calories listed.
By Ayoub Farid · · 2 min read
Vegetarian meals can be just as high in protein as meat-based ones. The key is building each meal around a protein-dense ingredient rather than treating protein as a side.
Key takeaways
- Build each vegetarian meal around a protein-dense ingredient: eggs, Greek yogurt, cottage cheese, tofu, tempeh, seitan, lentils or paneer.
- 25–40 g of protein per meal is realistic without meat.
- Legume pasta, edamame, Greek yogurt sauces and seeds are easy protein boosters.
- Seitan and tofu give the most protein per calorie among plant foods.
Breakfasts
| Meal | Protein | Calories |
|---|---|---|
| Greek yogurt (250 g), berries, hemp seeds | 30 g | 300 |
| 3-egg veggie omelet with cottage cheese | 30 g | 330 |
| Tofu scramble with black beans and salsa | 28 g | 360 |
| Protein pancakes (oats, eggs, cottage cheese) | 30 g | 380 |
Lunches
| Meal | Protein | Calories |
|---|---|---|
| Lentil, quinoa and feta salad | 25 g | 470 |
| Chickpea "tuna" salad sandwich with Greek yogurt | 25 g | 450 |
| Edamame and tofu soba bowl | 30 g | 520 |
| Halloumi and roasted veggie wrap | 26 g | 520 |
| Black bean and egg burrito bowl | 28 g | 500 |
Dinners
| Meal | Protein | Calories |
|---|---|---|
| Tofu stir-fry with peanut sauce and rice | 30 g | 550 |
| Tempeh tacos with slaw | 28 g | 500 |
| Paneer tikka with lentil dal | 35 g | 600 |
| Chickpea and spinach curry + Greek yogurt | 25 g | 500 |
| Lentil pasta with tomato sauce and parmesan | 30 g | 520 |
| Seitan and vegetable stir-fry | 40 g | 480 |
| Egg shakshuka with chickpeas and feta | 27 g | 450 |
Protein boosters
- Use lentil or chickpea pasta instead of regular pasta.
- Stir Greek yogurt into curries and sauces.
- Add edamame to salads and bowls.
- Top meals with hemp seeds or pumpkin seeds.
Track it
Nutora recognizes curries, tofu bowls and egg dishes in photos and shows protein per meal. Related: plant-based protein, high-protein foods, how much protein do I need.
Frequently asked questions
How do vegetarians get enough protein?
By basing meals on eggs, dairy, tofu, tempeh, seitan and legumes.
What vegetarian food has the most protein?
Seitan, tofu, tempeh, Greek yogurt, cottage cheese and eggs.
Can vegetarians build muscle?
Yes, with enough protein and calories plus strength training.
Is paneer high in protein?
Yes, about 18–20 g per 100 g, but it's also high in fat.
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