High Protein Vegetarian Meals Plan For Everyone
There is a myth that vegetarian meals do not complete the protein intake. But we have designed a high-protein vegetarian meal plan for vegetarians. Whether you are a gym enthusiast or just focusing on your diet, this meal plan will work for everyone. However, when we talk about vegetarian meals, that does not mean eating green vegetables, even though there are many.
Furthermore, you are unaware of a collection of foods rich in protein. These foods are healthier and tastier, too, and the ingredients are easily available on the market. Vegetables, grains and dairy products combine to make a delicious and high-protein meal. Let’s introduce you to high protein foods for vegetarians without wasting much time.
5 High Protein Vegetarian Meals
Here, we will see foods rich in protein and mouthwatering. They are easily digestible and help fulfilling your protein intake. Let’s check them out.
1. Oats Dosa
Oats dosa is a tasty and healthy recipe. Add vegetables to make it even healthier and more nutritious. Oats dosa is high in fibre and protein, which completes the body’s protein intake. It contains vitamins and minerals, and its low-fat content makes it easily digestible. This dish takes less than 30 minutes to prepare.
Ingredients
- Oats
- Urad dal
- Rice
- Salt
- Water
- Vegetables (onion, tomato, carrot, peas and more)
- Paneer
- Lemon
Procedure
- Grind oats, urad dal, and rice well.
- To make the stuffing, take a pan and add oil and vegetables. Mix it well.
- Take a non-stick pan and add the prepared batter of oats.
- Add the vegetables over the dosa, paneer, and lemon as seasoning.
- Fold the dosa from both sides and serve hot oats dosa.
2. Dates and Apple Shake
Date and Apple shakes are easy to prepare and take less time. They are the best high-protein snacks and breakfast recipes. The shake is rich in antioxidants, fibre, and minerals. It is also one of the best energy sources and keeps your body hydrated. To prepare the shake, you need 5 minutes.
Ingredients
- Chopped dates
- Apple
- Milk
- Water
Procedure
- Take a blender and add milk, chopped apple and dates.
- Add water to thin the mixture.
- Add sugar if you want.
- Blend it for 2 minutes.
- Take your sipper and transfer the shake from the blender to it.
- Season with chopped apple, and enjoy.
3. Cauliflower and sprouts tikki
Cauliflower and sprouts tikki is one of the best high protein vegetarian meals. It has many benefits, such as being rich in vitamin C, low in calories, containing vitamins B6, K, and Folate, and being easy to digest. It takes 15 minutes to prepare.
Ingredients
- Cauliflower
- Moong dal
- Vegetables (Chilli, onion, garlic, and tomato)
- Cumin powder
- Turmeric powder
- Coriander powder
- Salt
- Besan
Procedure
- Add grated cauliflower, moong dal, vegetables, cumin powder, turmeric powder, coriander powder, and more to the bowl.
- Mix the batter and add salt according to your taste.
- If your consistency is thin, add besan to give it thickness.
- Take a nonstick pan and add butter or oil.
- Make tikkis of the mixture and slide it into the pan.
- Make it golden brown from both sides, and enjoy it with coriander chutney.
4. Chole Chat
Chole Chat is a high protein vegetarian meals that can be eaten as a healthy snack. It has many benefits, such as being rich in protein, fibre, iron, vitamins, and minerals. However, when purchasing chickpeas, it is important to buy a reputed brand. Add less oil and spices, as they can cause stomach upset. It takes 10 minutes to prepare.
Ingredients
- Chickpeas
- Onion
- Tomatoes
- red chilli powder
- cumin powder
- Salt
- Chat Masala
- Peanuts
- Oil
- lemon
Procedure
- Take a bowl and add soaked chickpeas and peanuts.
- Add chopped onion, tomatoes, red chilli powder, cumin powder, salt, chat masala, oil and lemon juice.
- Make sure to put oil in less amount.
- Mix all of the ingredients well and enjoy.
5. Mix Vegetable Fried Rice
Vegetable fried rice contains many nutritious elements, such as vitamins and minerals, Carbohydrates, proteins, and fibre. It is easy to make and takes 15 minutes to get ready. The taste of vegetable fried rice is delicious and can be added to any meal. It is one of the best high protein foods for vegetarian.
Ingredients
- rice
- Soya Sauce
- Vegetables (onions, carrots, bell peppers, broccoli, peas, and more)
- Garlic
- Ginger
- Tofu or Paneer
- Salt
Procedure
- Take a pan and add oil.
- Add all the vegetables and saute it.
- Add garlic and ginger paste.
- Now, add soya sauce and paneer or tofu.
- Take the cooked rice and add it to the mixture.
- Use salt as per taste and mix it well.
- Cook it for 5 minutes and serve.
Conclusion
Non-vegetarians have many options to complete their protein intake. But vegetarians have limited foods; well, that is a total myth. There are many high protein vegetarian meals that can be eaten at any time. They are rich in protein and taste and are easy to prepare. Gym freaks can eat a meal at any time.
Also read about: 5 Easy and Quick Recipe for Everyday Meal
