Vegetarians often wonder: Is there a good way to get enough protein on a no-meat diet? The answer is yes. And right here, we've got your whole day covered: 20 recipes for breakfast, lunch, and dinner, and even a few bonus snacks!
Full disclosure: You're going to see a lot of quinoa here, and there's a reason. Not only is it incredibly versatile, it has 8g of protein per cup. Chickpeas will also pop up a lot - and that's because a half-cup packs a walloping 19g of protein. These recipes are all loaded with flavour and fun, and come together in a flash!
Mike Garten
1) Quinoa Avocado Breakfast Protein Bowl
So much yumminess (avos! Sweet taters! Cheese!), plus a double-whammy of protein: quinoa and eggs.
Mike Garten
2) Smoky Vegan Black Bean Soup
Your lunch starts here: This packs a mega 14 g of protein per serving. Besides that, it's loaded with veggies for a hearty dose of nutrition.
Mike Garten
3) Spiced Plum and Quinoa Muffins
Some mad genius came up with the idea of mixing quinoa into a muffin! They freeze well and make an excellent snack with coffee. Hint in case plums are out of season: I've made these with apple instead.
Mike Garten
4) Scrambled Egg Tacos
Don't we all love breakfast-for-dinner sometimes? In 15 minutes, you have a great meal for Taco Tuesdays. Black beans and eggs give you the protein, and baby spinach sneaks some veggie power in there.
Mike Garten
5) Caprese Quinoa Bake
This fancy-schmancy dish comes together in 20 minutes, and under all that melty mozz/tomato goodness is plenty of quinoa-protein.
Mike Garten
6) Kale and Chickpea Soup
Another powerhouse soup, with 20 g of protein per serving, thanks to the chickpeas, nutritious superheroes! And such a yummy way to get your kale on.
Mike Garten
7) Falafel Burgers
Our friends at Delish have figured out how to make falafel burgers that don't fall apart when flipped. Genius. The protein boost (from the chickpeas and Greek yogurt) is a bonus. For a healthier meal, pair it with a whole-wheat bun, or just serve on a bed of greens.
Mike Garten
8) Tahini-Lemon Quinoa with Asparagus Ribbons
[description]Dinner options start here with this citrusy main dish: It's got the quinoa, the chickpeas, and get this: pistachios for crunch. And the idea of shaved asparagus? Zoodles on a new level.
Mike Garten
9) Lemon Blueberry Protein Pancakes
Lemony and berry-packed, these pancakes have a secret ingredient: cottage cheese. And that citrus topping is made with Greek yogurt, another secret-agent protein powerhouse.
Mike Garten
10) Tofu Scramble Stuffed Breakfast Sweet Potato
Oh yeah, you're having a sweet potato...for breakfast! The tofu and black beans will get you revving, and the happy comes from the interesting spices.
Mike Garten
11) Ginger Miso Udon Noodles with Five-Spice Tofu
The fresh and inventive flavors are the star of this noodle-y dish, with tofu that's anything but bland.
Mike Garten
12) Paleo Avocado Pancakes
That's right, seriously-avocado pancakes. Powered by almond flour and an egg on top!
Mike Garten
13) Cranberry Almond Energy Bites
Simple to make, freezable for later: The little energy delights have just the right amount of sweet. Use the optional flaxseed for extra protein.
Mike Garten
15) Moroccan Quinoa Salad
Quinoa gives this the protein boost, but it's the sophisticated spices that will wow you. Want even more protein? Add the optional chickpeas.
Mike Garten
16) Beetroot Falafel Bowls
Well, I for one did not know you could make falafel out of my fave veggie, potassium-rich beets. Knock me out. Again, you've got the chickpea-quinoa protein boost going on, plus hummus, plus BEETROOT.
Mike Garten
17) Pesto Quinoa Salad with Asparagus and Kale
Pesto is the magic flavor here! Quinoa runs the protein engine, and walnuts give it crunch (and omega-3s add a heart-health boost).
Mike Garten
18) No-Bake Peanut Butter and Honey Granola Bars
Yeah, I bet we had you at "no bake"! Make a batch of these bars and keep 'em in your fridge. For more protein, add the optional chia seeds (and I suggest using a bit less honey, but you do you).
Mike Garten
19) Chocolate Peanut Butter Quinoa Breakfast Parfait
Big protein boost here with quinoa, chia, and peanut butter. But really, the mind reels with the peanut-butter-cup-ness of it all.
Mike Garten
20) Roasted Veggie Brown Rice Bowl
The secret sauce in this recipe is, literally, the sauce: a creamy sweet tahini dressing. And it's versatile-roast whatever veggies you have on hand. Just keep the chickpeas for the protein punch.
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