5-Day High-Protein Vegetarian Meal Plan

A meatless meal plan packed with protein!

mexican style quinoa

Whether you’ve always been a vegetarian or you’re new to the meat-free lifestyle, chances are you’ve had to struggle with getting enough protein. If you haven’t thought about the essential nutrient yet, it’s time to start. Lucky for you, Mother Nature has a host of non-animal protein sources to offer – and delicious ones at that!

From beans and quinoa to legumes and nuts, plant-based ingredients pack a serious protein punch. Many offer more nutrients than meat. It’s just a matter of stocking up on the right foods and creating the right recipes! Here at SkinnyMs., we’re helping you up your protein intake while maintaining a vegetarian lifestyle. Each of the five days in this high protein vegetarian meal plan includes three deliciously satisfying dishes that are just as easy as they are scrumptious! If you notice your tummy grumbling between meals, worry not! Toward the bottom, we’ve included some of our favorite vegetarian-friendly snack archives to calm those munchies and give you an energy boost.

High-Protein 5 Day Vegetarian Meal Plan

High-Protein 5 Day Vegetarian Meal Plan

This meal plan will help you stick to your vegetarian diet without sacrificing any of the essential protein that builds muscle, helps you feel full, and keeps you energized throughout your day. Meal planning will help you take the guesswork out of eating healthy and make it easy to stay on track. Each meal in this 5 day vegetarian meal plan is packed with vitamins, nutrients, and plant-based protein. Plus, they’re so delicious that even your meat-loving friends and family will enjoy them!

Day 1:

Start your week with a creamy and satisfying vegetarian breakfast pizza, then enjoy a bright and refreshing citrus and spinach salad for lunch. You’ll finish day one with our vegetarian white bean cassoulet, which is packed with a whopping 30 g of protein!


Breakfast: Avocado Breakfast Pizzas
Lunch: Citrus and Spinach Salad with Creamy Lemon Dressing (7 g protein)
Dinner: Vegetarian White Bean Cassoulet (30 g protein)

Day 2:

Day two is all about comfort foods. Start with a sweet and filling vanilla quinoa and roasted blueberry breakfast bowl, dig into a spicy homemade veggie burger for lunch, then finish your day with our vitamin-packed roasted vegetable quesadillas.

Breakfast: Vanilla Quinoa and Roasted Blueberry Breakfast Bowl (6 g protein)
Lunch: Spicy Southwestern Vegetarian Burger (19 g protein)
Dinner: Roasted Vegetable Quesadillas recipe (6 g protein)

Day 3:

You’ll start your morning with the ultimate protein-packed breakfast—a crustless vegetable quiche. Then, you’ll enjoy more Southwestern flavors on day three, with our roasted corn and black bean tacos for lunch and our cheesy quinoa enchilada bake for dinner.

Breakfast: Breakfast: Crustless Vegetable Quiche (9 g protein)
Lunch: Roasted Corn and Black Bean Tacos (11 g protein)
Dinner: Cheesy Quinoa Enchilada Bake (22 g protein)

Day 4:

Day four starts with a refreshing and energizing protein smoothie. For lunch, dig into our vitamin and mineral-packed slow cooker brown rice, broccoli, and cheddar casserole. You’ll finish day four with our quick and easy skinny quinoa skillet supper.

Breakfast: Wake Me Up, Keep Me Going Smoothie (4 g protein)
Lunch: Slow Cooker Broccoli, Brown Rice, and Cheddar Casserole (14 g protein)
Dinner: Skinny Quinoa Skillet Supper (14 g protein)

Day 5:

The final day of this high-protein 5 day vegetarian meal plan starts with one of our favorite protein-packed breakfasts, our slow cooker nutty blueberry banana oatmeal. Whip up a big batch of our one-pot Mexican-style quinoa for lunch, then dig into a hearty bowl of our slow cooker vegetarian chili for dinner and think about how great you feel after a week of eating meals packed with healthy, plant-based protein.

Slow Cooker Nutty Blueberry Banana Oatmeal

Breakfast: Slow Cooker Nutty Blueberry Banana Oatmeal (11 g protein)
Lunch: One-Pot Mexican Style Quinoa (6 g protein)
Dinner: Slow Cooker Vegetarian Chili (10 g protein)

This high-protein 5 day vegetarian meal plan will keep you on track while providing you with all of the essential nutrients you need. The meals are packed with plant-based protein, so you won’t have to sacrifice your energy or go hungry while sticking to a meat-free diet.

If you’re searching for some guilt-free nibbles to tide you over between meals, we’ve got you covered. These recipe archives include 100% vegetarian snacks made with wholesome, nutrient-rich ingredients you can feel good about. Check out these satisfying snacks!

13 Energy Snacks to Fuel Your Workout
10 On-The-Go Snacks You’ve Got to Have This Season
13 Clean and Lean Workout Snacks
10 Homemade Snack Bar Recipes

Have you tried this high-protein 5 day vegetarian meal plan? We’d love to hear what you think of this post or what you’d like to see on our site. Leave us a comment in the section below.

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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