Wednesday, January 15, 2014

Vegetarian Meal Plan To Get Complete Proteins

As a vegetarian you want to make sure you get all the protein you need, which for women you need 45-65 grams of protein a day. Animal proteins are complete, including eggs, seafood, dairy, and red meat, so what do vegetarians do? well, there are a few nonanimal sources that offer complete proteins, so it is very important that you get your serving of soybeans, blue-green algae, hempseed, buckwheat, and quinoa, if your diet happens to be meat, milk, or egg free. There is a way to make a complete protein, simply by putting two incomplete proteins together in one meal, or throughout the whole say even. For example, split pea soup with whole grain bread, or black bean soup for lunch and brown rice with dinner. If you are planning a vegetarian meal plan, this is how I would start it off.

Day 1:

BREAKFAST- 1 cup of strawberries, skim milk, whole wheat toast
LUNCH- leek, asparagus&herb soup, rice and corn cakes with spicy black beans, on whole orange
SNACK- apple, skim milk
DINNER- no bake macaroni and cheese, cool zucchini slaw, roasted peaches

Day 2:

BREAKFAST- skim milk (8oz), 1 cup of strawberries
LUNCH- red lentil soup with a spicy sizzle, wasa crisp bread, 1 small nectarine, 1 cup of skim milk
SNACK- 1 cup of carrot sticks, black bean dip
DINNER-  pasta with parsley walnut pesto, mixed greens, creamy blue cheese dressing, seared polenta with chunky blueberry sauce

Day 3:

BREAKFAST- Banana berry smoothie, 1 slice of whole wheat toast, roasted apple butter
LUNCH- 1 cup of skim milk, 1 cup of apricots, fragrant chick pea soup
SNACK- 1 cup of low-fat vanilla yogurt, homemade trail mix
DINNER- Roasted vegetable and feta sandwich, 1/2 cup cubes of melon, banana cake with coconut cream frosting


  1. wow this is an excellent meal plan! I am a vegetarian and I am glad that you decided to do a meal plan on how to get all the protein that you need with out eating meats and stuff. I hope that you will continue on posting more of these awesome recipes.

  2. Thank you! Your a vegetarian?! That's awesome! I've tried before, but it's so hard for me to not eat meat, especially because my family eats it very often! I'm glad I could help you on how to get all your proteins as a vegetarian! I'll be sure to be posting more recipes!