Easy 7-Day High Protein Vegetarian Meal Plan with Trifecta

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Building a high protein vegetarian meal plan is key to staying energized, building muscle, and managing weight on a plant-based diet.

A high protein vegetarian meal plan is a structured menu focusing on protein-rich vegetarian foods (legumes, tofu/tempeh, eggs, dairy, nuts, whole grains, plant-based meats) each day.

In this high protein vegetarian meal plan, we use mainly science-backed, chef-prepared, and ready-to-eat high protein vegetarian meals from Trifecta and ensure at least 100g of protein a day.

Trifecta is a healthy meal delivery service that specializes in organic, chef-prepared meals tailored to different diets like vegetarian, keto, paleo, Whole30, and more.

Trifecta’s home-delivery service takes care of meal prep and planning, its experts design each week’s menu so you don’t have to.

Get a complete chef-prepared weekly high protein vegetarian meal plan with Trifecta, featuring affordable dietitian-approved and chef-prepared meals delivered fresh to your door.

Additionally, you can customize your plan by building your weekly meal plan and choosing high protein vegetarian meals tailored to your tastes.

Why Choose Trifecta’s High Protein Vegetarian Meals

Because of the reasons below, and the fact that their meals have even been featured on Netflix, Trifecta stands head and shoulders above the competition:

• Chef-Prepared Convenience: Trifecta delivers fully cooked high protein vegetarian meals right to your doorstep. Every dish is “chef-prepared…ready to eat in only two minutes with zero prep time.
• High Protein Content: Every Trifecta vegetarian entree is designed to be protein-rich. On average you’ll get about 20 grams of protein per meal (often more). This comes from eggs, dairy, legumes, tofu/tempeh, and plant-based meat alternatives.
• Quality, Whole-Food Ingredients: Trifecta’s vegetarian menu uses organic produce, whole grains, and plant-based meat. Chefs use high-quality plant proteins (tofu, tempeh, legumes) and plenty of vegetables.
• Portion-Controlled & Macro-Balanced: Every Trifecta meal is portioned for optimal nutrition. Each dish is portioned perfectly to support your health and calorie goals. A typical vegetarian meal from their plan is about 400–500 calories and at least 20g of protein.
• Expert-Backed Meal Planning: Trifecta’s high protein vegetarian meals are science-backed and developed by nutritionists and chefs together. You don’t have to plan menus; their team of experts does it for you.
• Fresh Delivery and Sustainability: Meals arrive fresh (never frozen) in a temperature-controlled box. You just refrigerate and heat. This freshness preserves flavor and nutrition better than most frozen options.

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NOTE: Images are for illustration only. Check out Trifecta for their official meals.

7-Day High Protein Vegetarian Meal Plan

This weekly high protein vegetarian meal plan features delicious chef-prepared high protein vegetarian meals from Trifecta with about 100 grams of protein per day.

Feel free to mix and match and customize your weekly high protein vegetarian meal prep and choose meals that suit your taste.

Day 1

Breakfast:

• Plant-Based California Burrito: This vegetarian burrito features white rice, black beans, roasted potatoes, and a fajita mix, all wrapped in a tortilla and smothered in homemade enchilada sauce. Served with a side of guacamole.

Lunch:

• Tofu Chipotle Bean Bowl with Guacamole: This bowl features organic tofu and a flavorful chipotle sauce, served with guacamole. It includes edamame, parboiled rice, black beans, and corn, seasoned with a blend of spices.

Dinner:

• Impossible Crumble with Blush Sauce: This high protein vegetarian meal features seared Impossible crumble served over fluffy white rice and roasted baby carrots and broccoli. Topped with a plant-based Blush sauce made from a blend of tomatoes, onions, garlic, parmesan, and plant cream.

Snacks:

• Roasted Edamame: Toss ½ cup shelled edamame with a pinch of salt and roast 12 minutes at 400°F. (½ cup edamame)
• Almond Butter Celery Sticks: Spread 2 tablespoons almond butter across 3 celery sticks. (3 sticks, 2 tbsp almond butter)

Day 2

Breakfast:

• Vegetarian Smokey Benedict: This comfort-style vegetarian breakfast features fluffy scrambled eggs, roasted country potatoes, and a smoked hollandaise sauce. Dairy-free and low in fat.

Lunch:

• Sweet and Tangy BBQ Tofu with Sweet Potato Mash: This plant-based vegetarian meal features diced and spiced tofu in a tangy BBQ sauce, served with sweet potato mash and roasted broccoli and bell peppers.

Dinner:

• Plant-Based Butter Chicken with Jasmine Rice: This meal features Daring Chicken in a rich coconut and tomato-based Indian buttery-style sauce, served over fluffy jasmine rice. Includes a mix of vegetables and fresh green peas.

Snacks:

• Cottage Cheese & Pineapple: Combine ½ cup cottage cheese with ½ cup pineapple chunks. (½ cup cheese, ½ cup pineapple)
• Protein Energy Balls: Make 3 no‑bake balls from ¼ cup oats, 2 tablespoons peanut butter, and 1 scoop protein powder. (3 balls)

Day 3

Breakfast:

• Roasted Red Pepper Egg Scramble: This vegetarian breakfast features turkey egg bites, roasted and seasoned red potatoes, sautéed fajita vegetables, and a delicious roasted red pepper sauce.

Lunch:

• Green Curry Lentils with Vegetables: This fully plant-based meal is packed with fiber and flavor, featuring a combination of rice and lentils for a complete protein. Served on a coconut-base curry with a mix of vegetables.

Dinner:

• Sweet Chili Plant-Based Chicken with Mac and Cheese and Green Beans: This vegetarian dinner features plant-based chicken in a sweet chili sauce, served with creamy mac and cheese and a side of green beans.

Snacks:

• Greek Yogurt & Nuts: Top ½ cup Greek yogurt with 2 tablespoons mixed nuts. (½ cup yogurt, 2 tbsp nuts)
• Carrot Sticks & Hummus: Dip 1 cup carrot sticks into ¼ cup hummus. (1 cup carrots, ¼ cup hummus)

Day 4

Breakfast:

• Tex-Mex Veggie Burrito with Salsa: This fully plant-based burrito is made with Morning Star strips, bell peppers, rice, and beans, all wrapped in a flour tortilla. Served with a side of salsa for added flavor.

Lunch:

• Barbacoa Black Bean Bowl with Edamame and Roasted Pumpkin Seeds: This flavorful bowl features a medley of black beans, red rice, corn, and pinto beans, enhanced with edamame and fire-roasted tomatoes. Topped with roasted pumpkin seeds and cilantro.

Dinner:

• Vegetable & Paneer Korma: This high protein vegetarian dish features paneer and mixed vegetables cooked in a creamy cashew sauce. Served with a side of rice, it offers a rich and flavorful vegetarian dinner meal.

Snacks:

• Hard‑Boiled Eggs: Enjoy 2 hard‑boiled eggs. (2 eggs)
• Mixed Seeds: Munch on 2 tablespoons pumpkin and sunflower seeds. (2 tbsp seeds)

Day 5

Breakfast:

• Egg Frittata: This baked egg frittata is packed with nutritious kale and juicy tomatoes, creating a flavorful and wholesome high protein vegetarian dish, seasoned with just the right amount of salt and pepper.

Lunch:

• Crispy Tofu Skillet: This high protein vegetarian dish features diced and seared tofu, offering a crispy texture and rich flavor. Served over quinoa and lightly seasoned with sea salt, pepper, garlic, and olive oil for a fresh and satisfying high protein vegetarian lunch meal.

Dinner:

• Tofu Chipotle Bean Bowl with Guacamole: This flavorful rice and bean-based meal features organic tofu and a delicious chipotle sauce, served with a side of guacamole.

Snacks:

• Apple & Nut Butter: Slice 1 medium apple and serve with 2 tablespoons almond butter. (1 apple, 2 tbsp butter)
• Edamame Hummus: Blend ½ cup edamame into hummus; serve with 1 cup veggie sticks. (½ cup edamame, 1 cup veggies)

Day 6

Breakfast:

• Quinoa and Bean Breakfast Ranchero with Homemade Red Salsa: This fully plant-based breakfast features fluffy quinoa and sautéed black beans, providing 17g of protein. Served with a homemade tomato salsa and a fajita mix.

Lunch:

• Plant-Based Chicken Curry Katsu with Carrots and Green Beans: This high protein vegtarian meal features plant-based chicken in a rich curry sauce, served with steamed carrots and green beans, and accompanied by fluffy rice.

Dinner:

• BBQ Tofu with Brown Rice and Green Beans: This dish offers a delightful combination of flavors, featuring nutty brown rice and crisp green beans. The tofu is coated in a savory BBQ sauce with smoked sweet paprika and porcini powder for a smoky finish.

Snacks:

• Mixed Nuts: Enjoy a handful (¼ cup) of almonds, walnuts, and cashews. (¼ cup nuts)
• Cucumber Slices & Hummus: Dip 1 cup cucumber slices into ¼ cup hummus. (1 cup cucumber, ¼ cup hummus)

Day 7

Breakfast:

• Spicy Peanut Tofu Wrap: This vegetarian breakfast wrap features baked tofu tossed in a flavorful peanut sauce, then wrapped in a whole-grain tortilla with shredded cabbage for a fresh and satisfying bite.

Lunch:

• Loaded Veggie Pasta Bowl with Marinara: This plant-based lunch meal features high-protein chickpea rotini pasta, a mix of vegetables including mushrooms, spinach, squash, and bell peppers, all tossed in a rich marinara sauce.

Dinner:

• Beyond Beef Skillet: This skillet features plant-based Beyond Beef cooked with sautéed seasonal vegetables, seasoned with a blend of oil, salt, pepper, cumin, paprika, and garlic for a satisfying vegetarian dinner meal.

Snacks:

• Roasted Chickpeas: Season and roast ½ cup chickpeas at 400°F for 15 minutes. (½ cup chickpeas)
• Greek Yogurt with Berries: Top ½ cup yogurt with ½ cup fresh berries. (½ cup yogurt, ½ cup berries)

High Protein Vegetarian Foods List

Here’s a comprehensive list of high protein vegetarian foods to simplify your meal prep:

1. Legumes & Pulses

Rich in plant-based protein, fiber, and complex carbs.

• Lentils – 18g protein per cooked cup
• Chickpeas (Garbanzo Beans) – 15g protein per cooked cup
• Black Beans – 15g protein per cooked cup
• Kidney Beans – 13g protein per cooked cup
• Navy Beans – 15g protein per cooked cup
• Pinto Beans – 15g protein per cooked cup
• Green Peas – 9g protein per cooked cup
• Edamame (Young Soybeans) – 18g protein per cooked cup
• Mung Beans – 14g protein per cooked cup

2. Soy Products

Excellent complete protein sources for vegetarians.

• Tofu (Firm) – 10g protein per ½ cup
• Tempeh – 21g protein per ½ cup
• Soy Milk (Unsweetened) – 7g protein per cup
• Textured Vegetable Protein (TVP) – 12g protein per ½ cup (rehydrated)
• Soy Yogurt – 6–9g protein per ¾ cup

3. Vegetarian Dairy and Egg Options

For ovo-lacto vegetarians.

• Greek yogurt (plain) (20 g protein per cup)
• Cottage cheese (28 g protein per cup)
• Part‑skim mozzarella (6–7 g protein per ounce)
• Cheddar or Swiss cheese (7 g protein per ounce)
• Eggs (6 g protein each)

4. Whole Grains & Pseudo‑Grains

Protein with added fiber, vitamins, and minerals.

• Quinoa – 8g protein per cooked cup (complete protein)
• Oats – 6g protein per cooked cup
• Buckwheat – 6g protein per cooked cup
• Teff – 10g protein per cooked cup
• Amaranth – 9g protein per cooked cup
• Brown Rice – 5g protein per cooked cup
• Whole Wheat Bread – 5g protein per slice
• Ezekiel Bread (Sprouted) – 8g protein per 2 slices
• Barley – 4g protein per cooked cup
• Couscous (Whole Wheat) – 6g protein per cup
• Farro (10 g protein per cooked cup)
• Whole wheat pasta (7 g protein per cooked cup)

5. Seeds & Seed Butters

Small but mighty in protein and omega-3s.

• Pumpkin Seeds (Pepitas) – 9g protein per 1 oz
• Chia Seeds – 5g protein per 2 tbsp
• Hemp Seeds – 10g protein per 3 tbsp
• Flaxseeds (Ground) – 3g protein per 2 tbsp
• Sunflower Seeds – 6g protein per 1 oz
• Tahini (Sesame Seed Butter) – 5g protein per 2 tbsp

6. Nuts & Nut Butters

Energy-dense, protein-rich, and full of healthy fats.

• Almonds – 6g protein per 1 oz (23 nuts)
• Peanuts – 7g protein per 1 oz (28 peanuts)
• Cashews – 5g protein per 1 oz (18 nuts)
• Walnuts – 4g protein per 1 oz (14 halves)
• Pistachios – 6g protein per 1 oz (49 nuts)
• Peanut Butter (Natural) – 8g protein per 2 tbsp
• Almond Butter – 7g protein per 2 tbsp

7. High-Protein Vegetables

Lower in calories, good for volume eating.

• Spinach (Cooked) – 5g protein per cup
• Broccoli – 4g protein per cup
• Brussels Sprouts – 4g protein per cup
• Asparagus – 4g protein per cup
• Kale (Cooked) – 3g protein per cup
• Artichokes – 4g protein per medium artichoke
• Sweet Corn – 5g protein per cup
• Mushrooms (Portobello) – 4g protein per cup (grilled)

8. Meat Alternatives & Novel Proteins

Great for variety and convenience.

• Seitan (wheat gluten) – 25 g protein per 3 oz
• Textured vegetable protein (TVP) – 12 g protein per ¼ cup dry
• Plant‑based “meat” burgers/sausages – varies; often 15–20 g per patty
• Mycoprotein (e.g., Quorn) – 14 g protein per cup

9. Protein Powders (Plant-Based)

Easy way to boost daily intake.

• Pea Protein Powder – 20–25g protein per scoop
• Rice Protein Powder – 15–20g protein per scoop
• Soy Protein Isolate – 20–25g protein per scoop
• Hemp Protein Powder – 15g protein per scoop
• Pumpkin Seed Protein Powder – 18g protein per scoop
• Blended Plant Proteins – up to 25g per scoop (e.g., Vega, Orgain, Garden of Life)

Health Benefits of High Protein Vegetarian Meals

Eating high protein vegetarian meals offers a host of nutritional and health benefits:

• Muscle Repair & Growth: Protein provides the amino acids your body needs to build and repair muscle tissue, essential whether you’re strength training, recovering from injury, or simply maintaining muscle mass as you age.
• Enhanced Satiety: Protein is more filling than carbs or fats, helping to curb cravings and control appetite. That makes it easier to manage calorie intake and maintain a healthy weight.
• Stable Blood Sugar: Pairing protein with fiber‑rich plant foods slows digestion and steadies blood‑sugar spikes, which supports energy levels and can reduce the risk of type 2 diabetes.
• Heart Health: Many high‑protein vegetarian sources, like legumes, nuts, seeds, and soy, are low in saturated fat and free of cholesterol, helping to keep your blood vessels clear and your heart strong.
• Bone Strength: Dairy, eggs, and fortified plant milks supply protein along with calcium and vitamin D, nutrients that work together to maintain bone density and reduce fracture risk.
• Gut-Friendly Fiber: Unlike many animal proteins, vegetarian proteins often come packaged with fiber, which feeds beneficial gut bacteria, supports digestion, and promotes regularity.
• Nutrient Diversity: High‑protein vegetarian foods bring a spectrum of vitamins, minerals, antioxidants, and phytochemicals, everything from iron and zinc in legumes to omega‑3s in chia and hemp seeds.

Final Remarks

This weekly high protein vegetarian meal plan proves you don’t need meat to reach your protein goals.

With a mix of healthy home delivered meals from Trifecta and easy high protein vegetarian recipes, you’ll feel nourished, satisfied, and ready to take on anything.

Give it a try, and let us know if you loved these high protein vegetarian dishes.

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