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Healthy Diet Plans >>  High protein diet >>  Vegetarian high protein diet
Vegetarian high protein diet

Following a vegetarian high protein diet is one of the healthiest options for most people, regardless of their age or gender. The common belief is that being vegetarian is a much better option as it contributes towards an overall healthier lifestyle. However, being vegetarian alone is not enough in today’s world. There are certain nutrients that are present in meat and meat products that are often missing in some vegetarian diets. Therefore, in order to make up for the lack of nutrients that are present in meat, it is important for vegetarians to make sure that they eat healthy foods and at the same time, maintain the right balance of foods with various nutrients.

Foods that are a part of a vegetarian high protein diet

Fortunately, being a vegetarian does not necessarily mean that you need to exclude protein from your diet. There are several other sources of protein that are plant based, which makes them healthier than animal based foods. These vegetarian high protein foods include soy products, lentils and pulses, beans, peas, seeds and nuts.

Given below, is a list of some common vegetarian high protein meals:

•    Fettuccine Alfredo with freshly grated Parmesan cheese and parsley
•    Three bean chili, made from chickpeas, kidney beans and black beans
•    Greek salad with feta cheese, olives, cucumbers, red onions and tomatoes, topped with olive oil and oregano
•    Vegetarian burgers made out of soy bean patties,
•    Pizza, made with olive paste, basil, onions, cherry tomatoes and feta cheese
•    Nachos made out of corn chips, topped with kidney beans and chili sauce  
•    Hot dogs, made from soy sausages

Given below is a list of some common vegetarian high protein snacks:

•    Soy nuts
•    Almonds
•    Cashew nuts
•    Peanuts (as well as peanut butter)
•    Hazel nuts
•    Brazil nuts
•    Sunflower seeds
•    Flaxseed
•    Quinoa
•    Pumpkin seeds

Given below is a list of some common high protein vegan breakfast options:

•    Baked beans on toast, topped with onions and capsicum
•    Scrambled tofu with toast
•    Nuts or sandwiches made using nut butters
•    Smoothies, made using soy milk or rice milk, berries, bananas and protein powder
•    Oats made with soy milk, nuts, honey and cinnamon
•    Tempe-bacon on toast
•    Granola bars

Vegetarian high protein recipes

Given below, is the recipe for Black Bean Enchilada Bake that contains 34.9 grams of protein, in each serving:  

Black Bean Enchilada Bake


Chopped onions            2 cups
Red pepper, chopped            1½ cups
Tomatoes, chopped            3
Salsa                    ¾ cup
Black beans, drained            2 cans
Corn tortillas                 12 pieces (6 inch)
Cheese, grated                2 cups
Black olives, sliced            ½ cup
Sour cream                ½ cup
Garlic, minced                2 gloves
Cumin seeds, ground            2 tablespoons
Olive oil                3 teaspoons


•    Preheat an oven to 350 degrees F
•    Take a large skillet and heat the olive oil in it. Add the onion, red peppers, salsa, black beans and cumin to the skillet and allow them to cook for about three to four minutes, over a medium flame.
•    Place 6 of the tortillas at the bottom of a baking dish (9 inches x 13 inches). The tortillas can overlap one another, if necessary. Spread about half of the cooked bean mixture over the tortillas and then sprinkle half the cheese over it.
•    Create another layer, by repeating the process with the remaining tortillas, black bean mixture and cheese
•    Then, cover the dish with a sheet of foil paper and bake it in the oven for 15 minutes.
•    Once baked, remove the foil and garnish the dish with tomatoes, sour cream and olives, before serving it.

Submitted on September 30, 2010