Body Composition

10 High Protein Vegetarian Meals for Muscle Gain

Sandra Wu
February 9, 2024

Fueling muscle gain isn't exclusive to meat-eaters. Vegetarians, rejoice! Below are 10 delicious, protein-packed vegetarian meals that support muscle growth and recovery.

Fueling muscle gain isn't exclusive to meat-eaters. Vegetarians, rejoice! Below are 10 delicious, protein-packed vegetarian meals that support muscle growth and recovery.

By aligning your diet with insights from the Spren app, you can optimize your body composition and track your progress towards a stronger, healthier you.

Quinoa and Black Bean Salad

  • Ingredients: 1 cup quinoa, 2 cups water, 1 can black beans (drained and rinsed), 1 avocado (chopped), 1 cup cherry tomatoes (halved), ¼ cup fresh cilantro (chopped), juice of 1 lime, salt, and pepper.
  • Cooking Instructions: Cook quinoa in water until fluffy. Let it cool. Mix with black beans, avocado, cherry tomatoes, and cilantro. Dress with lime juice, salt, and pepper.
  • Macros: Approximately 15g protein per serving.

Chickpea and Spinach Stuffed Portobello Mushrooms

  • Ingredients: 4 large portobello mushrooms, 1 can chickpeas (drained and rinsed), 2 cups fresh spinach, 1 garlic clove (minced), ½ cup feta cheese, olive oil.
  • Cooking Instructions: Sauté garlic and spinach until wilted. Mix in chickpeas. Stuff mushrooms with the mixture, top with feta, and drizzle with olive oil. Bake at 375°F for 20 minutes.
  • Macros: Around 12g protein per mushroom.

Lentil and Sweet Potato Shepherd's Pie

  • Ingredients: 1 cup lentils, 2 large sweet potatoes (peeled and cubed), 1 onion (chopped), 2 carrots (chopped), 2 cups vegetable broth, 1 tbsp olive oil, salt, and pepper.
  • Cooking Instructions: Boil lentils until tender. Sauté onion and carrots in olive oil, add cooked lentils and broth, simmer until thick. Mash sweet potatoes, season with salt and pepper. Layer lentil mixture in a baking dish, top with mashed sweet potatoes. Bake at 400°F for 20 minutes.
  • Macros: Approximately 18g protein per serving.

Tofu Stir-Fry with Broccoli and Bell Peppers

  • Ingredients: 1 block firm tofu (pressed and cubed), 2 cups broccoli florets, 1 bell pepper (sliced), 2 tbsp soy sauce, 1 tbsp sesame oil, 1 garlic clove (minced), 1 tsp ginger (grated).
  • Cooking Instructions: Heat sesame oil, garlic, and ginger. Add tofu, cook until golden. Add vegetables and soy sauce, stir-fry until crisp-tender.
  • Macros: Roughly 20g protein per serving.

Tempeh Taco Bowls

  • Ingredients: 1 block tempeh (crumbled), 1 cup cooked brown rice, 1 can black beans (drained and rinsed), 1 cup corn, 1 avocado (sliced), 1 tomato (chopped), 1 lime, taco seasoning.
  • Cooking Instructions: Sauté tempeh with taco seasoning. Assemble bowls with rice, tempeh, beans, corn, avocado, and tomato. Squeeze lime over the top.
  • Macros: About 19g protein per bowl.

Edamame and Avocado Pasta Salad

  • Ingredients: 2 cups cooked pasta, 1 cup edamame (shelled and cooked), 1 avocado (cubed), ¼ cup pesto sauce, cherry tomatoes, salt, and pepper.
  • Cooking Instructions: Toss pasta with edamame, avocado, pesto, and cherry tomatoes. Season with salt and pepper to taste.
  • Macros: Around 15g protein per serving.

Cottage Cheese Pancakes

  • Ingredients: 1 cup cottage cheese, ½ cup flour, 2 eggs, 1 tbsp honey, ½ tsp baking powder, butter for frying.
  • Cooking Instructions: Blend all ingredients until smooth. Cook spoonfuls in a buttered skillet over medium heat, flipping once golden.
  • Macros: Approximately 14g protein per serving.

Vegetarian Chili with Quinoa and Beans

  • Ingredients: 1 cup quinoa, 1 can black beans, 1 can kidney beans, 1 can diced tomatoes, 1 onion (chopped), 2 garlic cloves (minced), 2 tbsp chili powder, 1 tsp cumin, vegetable broth.
  • Cooking Instructions: Sauté onion and garlic. Add beans, tomatoes, quinoa, chili powder, cumin, and enough broth to cover. Simmer until quinoa is cooked.
  • Macros: Roughly 17g protein per serving.

Greek Yogurt and Berry Parfait

  • Ingredients: 1 cup Greek yogurt, ½ cup granola, 1 cup mixed berries, honey for drizzling.
  • Cooking Instructions: Layer Greek yogurt, granola, and berries in a glass. Drizzle with honey.
  • Macros: About 20g protein per serving.

Protein-Packed Veggie Burger

  • Ingredients: 1 cup cooked lentils, 1 cup cooked quinoa, 1 carrot (grated), 1 onion (chopped), 2 garlic cloves (minced), 1 egg, bread crumbs, salt, and pepper.
  • Cooking Instructions: Mash lentils, mix with quinoa, carrot, onion, garlic, egg, and enough bread crumbs to form patties. Season with salt and pepper, fry or bake until golden.
  • Macros: Approximately 15g protein per burger.

Download the Spren app

Elevate your fitness journey with the Spren app, an essential tool for anyone looking to improve their body composition through smart, data-driven decisions. By tracking your progress and adapting your diet to include high-protein, vegetarian meals like the ones above, you'll be well on your way to achieving your muscle gain goals. Let the Spren app guide you towards a stronger, healthier future.

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Sandra Wu

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