Protein-Filled Meal Plan for Plant-Based Eating - dummies

Protein-Filled Meal Plan for Plant-Based Eating

By Marni Wasserman

Whether you train hard at the gym or just find that you feel better eating more protein, you may want to follow a meal plan that looks like the one in the following table. However, be sure to rotate these items regularly with other high-protein plant-based foods.

Protein-Filled Meal Plan
Breakfast (see
Protein-Filled Plant-Based Breakfast Recipes
Lunch (see
Protein-Filled Plant-Based Lunch Recipes
Snack (see
Protein-Filled Plant-Based Snack Recipes
Dinner (see
Protein-Filled Plant-Based Dinner Recipes
1 cup Turmeric Tofu Scramble with a slice of sprouted-grain
toast and 1/4 avocado
1–2 cups Quinoa Tabbouleh Salad 1/2 cup Super Brazil and Goldenberry Trail Mix Tangy Tempeh Teriyaki Stir-Fry on a bed of brown-rice noodles
or wild rice
1–2 cups Liquid Nutrition Smoothie with a full scoop of
Hearty sandwich with tempeh, avocado, and sprouts, plus a large
1 Happy Hemp Loaf Black Bean Cumin Burger with a Kale and Cabbage Slaw Salad,
sliced avocado, and Garlic Oregano Yam Fries
1/2 cup Soaked Oats with Goji Berries with additional
plant-based protein mixed in
New Age Minestrone with a green salad or 1 slice of
sprouted-grain toast
1–2 cups Chocolate Banana Super Smoothie Maple-marinated tofu, red citrus spinach quinoa, and steamed
Super Chia Banana Porridge Large bowl of Kale and Cabbage Slaw Salad topped with avocado,
sprouts, and chickpeas
1–2 Apple Cinnamon Bites with 1 cup almond milk or
Homemade Hempseed Milk
Warm Festive Farro Salad with sautéed collard greens
with garlic and olive oil