Meatless Menus, High in Protein

Examples of Vegetarian and Vegan Meals that Supply Enough Protein

© Jill Harris

Apr 10, 2009

One of the most common myths about vegetarianism is that it’s hard for herbivores to get enough protein. Read more about protein in vegetarian and vegan diets.

Protein Requirements for Adults

The daily protein requirement for a 120-pound (54.4 kg) person is about 44 grams; while a person weighing 180 pounds (about 82 kg) need about 65.5 grams per day.

Bigger people, active people, and growing teens require more food than typical adults. But even people with higher calorie needs have no problem getting enough protein. Nearly every food contains protein – so as people eat more food, they naturally eat more protein too.

Vegan and Vegetarian Sample Menus and Protein Calculation

Here are two sample daily menus: one ovo-lacto vegetarian and one vegan. These patterns of eating are not suggested menu plans, but are representative of what a typical vegetarian could eat in a day.

Every person has different nutritional and calorie needs. Talk to a dietitian or health care provider if you have questions specific to your diet, or if you require a personalized meal plan.

High Sources of Meatless Protein

Tofu, meat substitutes, protein shakes and hard-boiled eggs are not required in a vegetarian diet. These sample menus provide enough protein for adults without relying on what people think of as “high-protein” foods. Though, there are plenty of high-protein vegan snacks, too.

Eating a balanced variety of foods and enough energy (calories) is a good way to get enough protein, without having to read nutrition labels or calculate protein grams.

Vegan Sample Menu

This vegan (eggless and dairy-free) menu provides about 2000 calories per day (the right amount for an adult woman) and 67.5 grams of protein.

Breakfast

• 1/3 cup (dry) oatmeal, cooked in water
• 1 banana
• 1 tbsp. peanut butter
• ¼ cup soy milk in oatmeal

Lunch

• 1.5 cup vegetable soup
• 2 slices whole grain toast
• 2 tsp. butter or margarine
• 1 apple

Dinner

• 2 cups whole wheat pasta with ½ cup tomato sauce
• 1 cup salad with dressing
• 1 cup steamed broccoli

Snacks

• ¼ cup hummus with 10 baby carrots
• ½ pita bread or 3 rye crackers
• ¼ cup almonds
• 1/2 cup sherbet

Ovo-Lacto-Vegetarian Sample Menu

This dairy-containing menu contains about 1700 calories – enough for a child under 10, an older woman or an adult trying to lose weight. It provides 62.5 grams of protein and 1753 calories.

Breakfast

• ½ cup 2% milk
• 1 cup puffed wheat cereal
• 1 banana

Lunch

• 1 grilled cheese sandwich on whole wheat bread (1.5 ounces cheese)
• 1 cup salad with dressing
• 1 apple

Dinner

• 1 bean burrito with 2 Tbsp. shredded cheese
• ½ cup Mexican rice
• ½ cup sautéed peppers

Snacks

• ¼ cup mixed nuts
• 10 baby carrots
• ¼ cup hummus
• ½ cup low-fat fruit yogurt
• ½ cup ice cream

References and Resources

• Approximate daily calorie requirements based on age and sex (Health Canada).
• Analyze recipes and find out personalized nutrition needs at Dietitians of Canada EATracker and Recipe Analyzer.

Lentils cooking on the stove.

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