High Protein Vegetarian Meal Plan

Ingredients

• Kashi Golean Cereal 13.1Oz (43.5 g)
• Skim Milk (0.75 cup)

Instructions

Ingredients

• Low Fat Vanilla Greek Yogurt (225 g)

Instructions

Ingredients

• Whole Wheat Bread (2 slice)
• Egg (2 small)
• Light Mayonnaise (1 tablespoon)
• Mustard (0.25 tsp or 1 packet)

Instructions

1. Boil the Eggs: Bring a small pot of water to boil and place the eggs in boiling water. Take off the heat and leave to cook, which should take around 12 minutes.
2. Peel the eggs: After they are done cooking, run the eggs under cold water and then peel.
3. Mash the eggs and mix in the mayonnaise, mustard, and salt and pepper to taste. Spread on sandwich and serve.

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Mixed Nuts (22.5 g)

Instructions

Ingredients

• Tempeh (75 g)
• Olive Oil (0.75 tablespoon)
• Salt (0.75 tsp)
• Black Pepper (0.75 tsp, ground)

Instructions

1. Heat oil in a non-stick pan over medium heat
2. Thinly slice block of tempeh and place in pan
3. Season with salt and pepper and cook until edges are crispy and brown

Ingredients

• Sweet Potato (93.75 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Edamame (127.5 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Red Peppers (63.75 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Cottage Cheese (1.5 cup (not packed))

Instructions

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Protein Powder (48 g)
• Water (0.38 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Grapes (11.25 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Kashi Golean Cereal 13.1Oz (43.5 g)
• Skim Milk (0.75 cup)

Instructions

Ingredients

• Cantaloupe (131.25 g)

Instructions

1. Slice cantaloupe according to preference and enjoy.

Ingredients

• Low Fat Vanilla Greek Yogurt (225 g)

Instructions

Ingredients

• Whole Wheat Macaroni (39.38 g)
• Margarine (0.38 tsp)
• Frozen Mixed Vegetables (67.5 g)
• Cheese (21 g)
• Onions (11.25 g)
• Garlic (0.38 clove)
• White Flour (3 g)
• Skim Milk (0.38 cup)

Instructions

1. Cook macaroni as per instructions on the package. Pasta should still be slightly firm. Drain and set aside.
2. Dice the onion and mince the garlic. Then, in a saucepan, heat the margarine over medium heat. Once it is fully melted add the onion and garlic and cook for a minute.
3. Add the mixed vegetables and stir until the vegetables are heated through (about 5 minutes).
4. Stir in the flour and keep cooking until the flour is fully absorbed. Add the skim milk and keep cooking, while stirring, until it begins to bubble (around 5 minutes). Then add in the cheese and stir until it is melted into the sauce.
5. Remove it from the heat and fold in the macaroni until they are coated with the sauce.

Ingredients

• Kale (22.5 g)
• Broccoli (22.5 g)
• Onions (7.5 g)
• Poppyseed Salad Dressing (1.5 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Broccoli (75 g)

Instructions

1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Ingredients

• Tomatoes (75 g)

Instructions

1. Wash before eating.

Ingredients

• Lemon Juice (30 g)
• Sesame Butter (Tahini) (7 g)
• Grapeseed Oil (7 g)
• Onions (75 g)
• Garlic (2 g)
• Cumin (1 g)
• Ground Cumin (2 g)
• Fava Beans (Broad Beans) (200 g)
• Orange Tomatoes (62 g)
• Parsley (0.5 g)
• Egg (1 large)
• Romaine Lettuce (1 small head, romaine)

Instructions

1. Bring a pan of water to boil, lower in the eggs and boil for 8 minutes. Drain and run under cold tap water, then peel and halve. Meanwhile, mix half a tablespoon lemon juice and 2 tablespoons water with tahini to make a dressing.
2. Heat the oil and fry onions and garlic for 5 minutes until softened. Add the ground cumin and seeds, stir briefly then add the beans and lightly crush some of them as you heat them, adding some of the juice from the can to get a creamy consistency. Taste and add lemon juice and some seasoning to taste.
3. Spoon the beans on a plate with the lettuce, then add the eggs and tomatoes, with the tahini dressing, parsley and chilli flakes (optional).

Ingredients

• Edamame (127.5 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Celery (63.75 g)

Instructions

1. Wash before eating.

Ingredients

• Protein Powder (48 g)
• Water (0.38 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Egg White (112.5 g)
• Butter (0.75 tsp)

Instructions

1. In a bowl, whisk the egg whites with salt and pepper to taste. For fluffier eggs, whisk longer and more vigorously.
2. Place a non-stick pan over low heat, and add in the butter. Once the butter is melted and starting to bubble, pour in the egg whites.
3. Gradually move the eggs around as they cook with a spatula. Once the eggs are cooked to your preferred consistency, plate them and enjoy.

Ingredients

• Low Fat Vanilla Greek Yogurt (225 g)

Instructions

Ingredients

• Kashi Golean Cereal 13.1Oz (87 g)
• Skim Milk (1.5 cup)

Instructions

Ingredients

• Tempeh (75 g)
• Olive Oil (0.75 tablespoon)
• Salt (0.75 tsp)
• Black Pepper (0.75 tsp, ground)

Instructions

1. Heat oil in a non-stick pan over medium heat
2. Thinly slice block of tempeh and place in pan
3. Season with salt and pepper and cook until edges are crispy and brown

Ingredients

• Sweet Potato (125 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Whole Wheat Macaroni (52.5 g)
• Margarine (0.5 tsp)
• Frozen Mixed Vegetables (90 g)
• Cheese (28 g)
• Onions (15 g)
• Garlic (0.5 clove)
• White Flour (4 g)
• Skim Milk (0.5 cup)

Instructions

1. Cook macaroni as per instructions on the package. Pasta should still be slightly firm. Drain and set aside.
2. Dice the onion and mince the garlic. Then, in a saucepan, heat the margarine over medium heat. Once it is fully melted add the onion and garlic and cook for a minute.
3. Add the mixed vegetables and stir until the vegetables are heated through (about 5 minutes).
4. Stir in the flour and keep cooking until the flour is fully absorbed. Add the skim milk and keep cooking, while stirring, until it begins to bubble (around 5 minutes). Then add in the cheese and stir until it is melted into the sauce.
5. Remove it from the heat and fold in the macaroni until they are coated with the sauce.

Ingredients

• Brussels Sprouts (85 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Edamame (85 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Egg White (112.5 g)
• Butter (0.75 tsp)

Instructions

1. In a bowl, whisk the egg whites with salt and pepper to taste. For fluffier eggs, whisk longer and more vigorously.
2. Place a non-stick pan over low heat, and add in the butter. Once the butter is melted and starting to bubble, pour in the egg whites.
3. Gradually move the eggs around as they cook with a spatula. Once the eggs are cooked to your preferred consistency, plate them and enjoy.

Ingredients

• Low Fat Vanilla Greek Yogurt (112.5 g)

Instructions

Ingredients

• Kashi Golean Cereal 13.1Oz (87 g)
• Skim Milk (1.5 cup)

Instructions

Ingredients

• Whole Wheat Bread (2 slice)
• Egg (2 small)
• Light Mayonnaise (1 tablespoon)
• Mustard (0.25 tsp or 1 packet)

Instructions

1. Boil the Eggs: Bring a small pot of water to boil and place the eggs in boiling water. Take off the heat and leave to cook, which should take around 12 minutes.
2. Peel the eggs: After they are done cooking, run the eggs under cold water and then peel.
3. Mash the eggs and mix in the mayonnaise, mustard, and salt and pepper to taste. Spread on sandwich and serve.

Ingredients

• Mixed Nuts (22.5 g)

Instructions

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Lemon Juice (30 g)
• Sesame Butter (Tahini) (7 g)
• Grapeseed Oil (7 g)
• Onions (75 g)
• Garlic (2 g)
• Cumin (1 g)
• Ground Cumin (2 g)
• Fava Beans (Broad Beans) (200 g)
• Orange Tomatoes (62 g)
• Parsley (0.5 g)
• Egg (1 large)
• Romaine Lettuce (1 small head, romaine)

Instructions

1. Bring a pan of water to boil, lower in the eggs and boil for 8 minutes. Drain and run under cold tap water, then peel and halve. Meanwhile, mix half a tablespoon lemon juice and 2 tablespoons water with tahini to make a dressing.
2. Heat the oil and fry onions and garlic for 5 minutes until softened. Add the ground cumin and seeds, stir briefly then add the beans and lightly crush some of them as you heat them, adding some of the juice from the can to get a creamy consistency. Taste and add lemon juice and some seasoning to taste.
3. Spoon the beans on a plate with the lettuce, then add the eggs and tomatoes, with the tahini dressing, parsley and chilli flakes (optional).

Ingredients

• String Beans (85 g)

Instructions

1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
3. Add salt and pepper for taste.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Egg White (112.5 g)
• Butter (0.75 tsp)

Instructions

1. In a bowl, whisk the egg whites with salt and pepper to taste. For fluffier eggs, whisk longer and more vigorously.
2. Place a non-stick pan over low heat, and add in the butter. Once the butter is melted and starting to bubble, pour in the egg whites.
3. Gradually move the eggs around as they cook with a spatula. Once the eggs are cooked to your preferred consistency, plate them and enjoy.

Ingredients

• Low Fat Vanilla Greek Yogurt (112.5 g)

Instructions

Ingredients

• Kashi Golean Cereal 13.1Oz (87 g)
• Skim Milk (1.5 cup)

Instructions

Ingredients

• Whole Wheat Macaroni (39.38 g)
• Margarine (0.38 tsp)
• Frozen Mixed Vegetables (67.5 g)
• Cheese (21 g)
• Onions (11.25 g)
• Garlic (0.38 clove)
• White Flour (3 g)
• Skim Milk (0.38 cup)

Instructions

1. Cook macaroni as per instructions on the package. Pasta should still be slightly firm. Drain and set aside.
2. Dice the onion and mince the garlic. Then, in a saucepan, heat the margarine over medium heat. Once it is fully melted add the onion and garlic and cook for a minute.
3. Add the mixed vegetables and stir until the vegetables are heated through (about 5 minutes).
4. Stir in the flour and keep cooking until the flour is fully absorbed. Add the skim milk and keep cooking, while stirring, until it begins to bubble (around 5 minutes). Then add in the cheese and stir until it is melted into the sauce.
5. Remove it from the heat and fold in the macaroni until they are coated with the sauce.

Ingredients

• Kale (22.5 g)
• Broccoli (22.5 g)
• Onions (7.5 g)
• Poppyseed Salad Dressing (1.5 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Broccoli (75 g)

Instructions

1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Lemon Juice (30 g)
• Sesame Butter (Tahini) (7 g)
• Grapeseed Oil (7 g)
• Onions (75 g)
• Garlic (2 g)
• Cumin (1 g)
• Ground Cumin (2 g)
• Fava Beans (Broad Beans) (200 g)
• Orange Tomatoes (62 g)
• Parsley (0.5 g)
• Egg (1 large)
• Romaine Lettuce (1 small head, romaine)

Instructions

1. Bring a pan of water to boil, lower in the eggs and boil for 8 minutes. Drain and run under cold tap water, then peel and halve. Meanwhile, mix half a tablespoon lemon juice and 2 tablespoons water with tahini to make a dressing.
2. Heat the oil and fry onions and garlic for 5 minutes until softened. Add the ground cumin and seeds, stir briefly then add the beans and lightly crush some of them as you heat them, adding some of the juice from the can to get a creamy consistency. Taste and add lemon juice and some seasoning to taste.
3. Spoon the beans on a plate with the lettuce, then add the eggs and tomatoes, with the tahini dressing, parsley and chilli flakes (optional).

Ingredients

• Edamame (85 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Brussels Sprouts (85 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Egg White (225 g)
• Butter (1.5 tsp)

Instructions

1. In a bowl, whisk the egg whites with salt and pepper to taste. For fluffier eggs, whisk longer and more vigorously.
2. Place a non-stick pan over low heat, and add in the butter. Once the butter is melted and starting to bubble, pour in the egg whites.
3. Gradually move the eggs around as they cook with a spatula. Once the eggs are cooked to your preferred consistency, plate them and enjoy.

Ingredients

• Low Fat Vanilla Greek Yogurt (112.5 g)

Instructions

Ingredients

• Kashi Golean Cereal 13.1Oz (43.5 g)
• Skim Milk (0.75 cup)

Instructions

Ingredients

• Lemon Juice (30 g)
• Sesame Butter (Tahini) (7 g)
• Grapeseed Oil (7 g)
• Onions (75 g)
• Garlic (2 g)
• Cumin (1 g)
• Ground Cumin (2 g)
• Fava Beans (Broad Beans) (200 g)
• Orange Tomatoes (62 g)
• Parsley (0.5 g)
• Egg (1 large)
• Romaine Lettuce (1 small head, romaine)

Instructions

1. Bring a pan of water to boil, lower in the eggs and boil for 8 minutes. Drain and run under cold tap water, then peel and halve. Meanwhile, mix half a tablespoon lemon juice and 2 tablespoons water with tahini to make a dressing.
2. Heat the oil and fry onions and garlic for 5 minutes until softened. Add the ground cumin and seeds, stir briefly then add the beans and lightly crush some of them as you heat them, adding some of the juice from the can to get a creamy consistency. Taste and add lemon juice and some seasoning to taste.
3. Spoon the beans on a plate with the lettuce, then add the eggs and tomatoes, with the tahini dressing, parsley and chilli flakes (optional).

Ingredients

• Sweet Potato (93.75 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Brussels Sprouts (63.75 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Red Peppers (63.75 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Tempeh (100 g)
• Olive Oil (1 tablespoon)
• Salt (1 tsp)
• Black Pepper (1 tsp, ground)

Instructions

1. Heat oil in a non-stick pan over medium heat
2. Thinly slice block of tempeh and place in pan
3. Season with salt and pepper and cook until edges are crispy and brown

Ingredients

• Quinoa (150 g)

Instructions

1. Cook as per the instructions on the package. If there are no instructions, you can rinse the quinoa thoroughly, then boil in salted water (2 parts water for 1 part quinoa) for 15-20 minutes and fluff before serving.

Ingredients

• String Beans (85 g)

Instructions

1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
3. Add salt and pepper for taste.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Egg White (225 g)
• Butter (1.5 tsp)

Instructions

1. In a bowl, whisk the egg whites with salt and pepper to taste. For fluffier eggs, whisk longer and more vigorously.
2. Place a non-stick pan over low heat, and add in the butter. Once the butter is melted and starting to bubble, pour in the egg whites.
3. Gradually move the eggs around as they cook with a spatula. Once the eggs are cooked to your preferred consistency, plate them and enjoy.

Ingredients

• Low Fat Vanilla Greek Yogurt (112.5 g)

Instructions

Ingredients

• Kashi Golean Cereal 13.1Oz (87 g)
• Skim Milk (1.5 cup)

Instructions

Ingredients

• Tofu (0.38 block)
• Olive Oil (0.75 tsp)
• Soy sauce (0.75 tbsp)
• Cornstarch (5.25 g)

Instructions

1. Preheat oven to 400 degrees fahrenheit
2. Drain tofu from package and slice in half.
3. Lay a large tea towel on a cutting board. Then place 2 slices of tofu onto the tea towel and fold so the towel is covering all of the tofu. Lay a frying pan or can on top of tofu to help tofu drain. Let sit for approximately 10 minutes.
4. Chop drained tofu into cubes and place in bowl. Toss tofu, olive oil, and soy sauce until tofu is covered. Sprinkle cornstarch on top until tofu is coated.
5. Lay tofu onto a lined baking sheet and bake for 25 minutes or until edges are golden brown.

Ingredients

• Kale (22.5 g)
• Broccoli (22.5 g)
• Onions (7.5 g)
• Poppyseed Salad Dressing (1.5 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Sweet Potato (93.75 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Whole Wheat Bread (2 slice)
• Egg (2 small)
• Light Mayonnaise (1 tablespoon)
• Mustard (0.25 tsp or 1 packet)

Instructions

1. Boil the Eggs: Bring a small pot of water to boil and place the eggs in boiling water. Take off the heat and leave to cook, which should take around 12 minutes.
2. Peel the eggs: After they are done cooking, run the eggs under cold water and then peel.
3. Mash the eggs and mix in the mayonnaise, mustard, and salt and pepper to taste. Spread on sandwich and serve.

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions