Get Enough Protein! 7 Nights of High-Protein Vegetarian Dinners
:extract_cover():upscale()/2014/04/25/731/n/1922729/7f4160a34823f96a_vegetarian-cover.jpg)
"How do you get enough protein?" Good luck finding a vegetarian who's never heard that before. If you want to answer this question without saying a word, share this post. It maps out a weekly dinner plan complete with seven delicious and satisfying high-protein dinners — all offering around 20 grams of protein that include these vegetarian sources.
Monday: Roasted Sweet Potato and Black Bean Burrito
It's packed with black beans, and you could increase the amount of protein by adding cheese or tempeh.
Whole Burrito:
- Calories: 471
- Protein: 13.7 grams
Salsa Cream:
Total:
- Total Calories: 529
- Total Protein: 23 grams
Tuesday: Millet, Lentil, and Pomegranate Salad
A not-so-common grain, millet has a soft consistency and nutty flavor, and when paired with high-protein lentils, it offers non-meat-eaters a delicious complete protein.
- Calories: 466
- Protein: 19.3 grams
Wednesday: Red, White, Bean, and Basil Frittata
Eggs offer a quick protein source, and the beans add even more!
- Calories: 378 (two pieces)
- Protein: 27.4 grams
Thursday: Sautéed Tofu on Green Salad
Choose superfirm tofu over firm; because it's denser, it offers more protein per bite. Marinate, sauté, and top it on a fresh green salad with a variety of your favorite veggies.
- Calories: 125 (half the container)
- Protein: 13.8 grams
Salad:
- Calories: 2 cups spinach (14), 1/2 cup grated carrots (23), 1/2 cup cucumber slices (8), 6 cherry tomatoes (18), 1/4 avocado (80), 1/4 cup chickpeas (53), 1 tablespoon sunflower seeds (47), 2 tablespoons Annie's Gingerly Vinaigrette (40) = 283
- Protein: 1.7 grams, 0.5 grams, 0.3 grams, 0.9 grams, 1 gram, 3 grams, 1.5 grams, 0 grams = 8.9 grams
Total:
- Total Calories: 408
- Total Protein: 22.7
Photo: Jenny Sugar
Friday: Mexican Quinoa Bites
Another satisfying complete protein, pairing high-protein quinoa with black beans offers tons of fiber to keep you feeling satisfied all night long.
- Calories: 416 (for four bites)
- Protein: 23.2 grams
Saturday: Quinoa Basil Pizza
Even if you're not following a gluten-free diet, this quinoa crust is a nutritious, high-protein option for vegans or vegetarians since it's made with whole-grain quinoa.
Crust:
- Calories: 298 (1/3 of the crust)
- Protein: 11.4 grams
Toppings:
Total:
- Total Calories: 403
- Total Protein: 19.8 grams
Sunday: Split Pea and Sweet Potato Soup
Split peas are one of the best sources of protein, and because they also offer fiber, this recipe is (soup)er filling.
- Calories: 254
- Protein: 19.3 grams