By the Protein Chefs team
The easiest way to build high protein vegetarian meals is to stack two or three protein sources on one plate: for example lentils plus feta, tofu plus edamame, or eggs plus cottage cheese. Each of the 12 meals below delivers about 29 to 39 g of protein per serving, with exact portions so you can repeat the numbers at home.
Every protein figure is calculated from Health Canada's Canadian Nutrient File and rounded. Brands vary, especially tofu and yogurt, so check your labels. At the end you will find a sample day that hits more than 100 g of protein.
Looking for individual ingredients rather than full meals? Our list of high-protein vegetarian foods ranks the best sources. This post puts them together into breakfasts, lunches and dinners.
How much protein should a vegetarian meal have?
For active people building or keeping muscle, research suggests about 1.6 g of protein per kg of body weight per day (Morton et al., 2018), spread over meals of roughly 0.4 g/kg each (Schoenfeld and Aragon, 2018). For a 70 kg person, that works out to about 28 g per meal across four meals.
That is why every meal here aims for at least 29 g. Well-planned vegetarian diets are suitable for all life stages and for athletes, according to the Academy of Nutrition and Dietetics.
How to combine vegetarian proteins
You do not have to pair foods at the same meal to get "complete" protein. HealthLink BC says your body does this for you if you eat a variety of plant-based protein foods each day. Still, combining sources at each meal is the simplest way to reach 30 g. Three combinations do most of the work:
- Legume plus dairy: lentils with feta, beans with Greek yogurt, chickpeas with eggs.
- Soy plus soy: tofu with edamame, or tempeh with edamame.
- Legume or soy plus a grain: a quinoa, whole wheat or oat base adds a few extra grams.
Canada's Food Guide also recommends choosing protein foods that come from plants more often, noting they can provide more fibre and less saturated fat.
12 high protein vegetarian meals
| Meal | Type | Protein per serving |
|---|---|---|
| Greek yogurt power bowl | Breakfast | 39 g |
| Egg and cottage cheese scramble | Breakfast | 32 g |
| Protein overnight oats | Breakfast | 30 g |
| Tofu and black bean breakfast burrito | Breakfast | 32 g |
| Lentil, quinoa and feta salad | Lunch | 32 g |
| Smashed chickpea sandwich | Lunch | 29 g |
| Tempeh and edamame bowl | Lunch | 36 g |
| Three-bean chili | Lunch | 37 g |
| Tofu and edamame noodle stir-fry | Dinner | 35 g |
| Chickpea spinach curry with raita | Dinner | 31 g |
| Lentil bolognese | Dinner | 31 g |
| Chickpea shakshuka | Dinner | 38 g |
High protein vegetarian breakfasts
1. Greek yogurt power bowl (about 39 g protein)
250 g plain 2% Greek yogurt (24 g), 30 g hemp hearts (10 g) and 15 g roasted pumpkin seeds (4.5 g). Top with berries and cinnamon. No cooking, ready in two minutes.
2. Egg and cottage cheese scramble (about 32 g protein)
Scramble 3 large eggs, about 150 g (16 g), and fold in 125 g of 2% cottage cheese (13 g) at the end for a creamy texture. Serve with one slice of whole wheat toast (4 g) and sautéed spinach.
3. Protein overnight oats (about 30 g protein)
Mix 50 g large-flake oats (7 g) with 250 g unsweetened fortified soy beverage (7 g), 100 g Greek yogurt (10 g), 15 g chia seeds (2.5 g) and 1 tablespoon natural peanut butter (4 g). Refrigerate overnight. For more make-ahead ideas, see our high-protein breakfast meal prep guide.
4. Tofu and black bean breakfast burrito (about 32 g protein)
Crumble 150 g firm tofu (12 g) into a pan with turmeric, cumin and peppers. Add 80 g black beans (7 g), wrap in a 60 g whole wheat tortilla (6 g) with 30 g cheddar (7 g). Wrap in foil and freeze a batch for busy mornings.
High protein vegetarian lunches
5. Lentil, quinoa and feta salad (about 32 g protein)
Toss 200 g cooked lentils (18 g), 150 g cooked quinoa (7 g) and 50 g crumbled feta (7 g) with cucumber, tomato, parsley, lemon and olive oil. It holds up for four days in the fridge, which makes it ideal for work lunches.
6. Smashed chickpea sandwich (about 29 g protein)
Mash 160 g chickpeas (14 g) with 75 g Greek yogurt (7 g), Dijon, celery, dill and lemon. Pile onto two slices of whole wheat bread (7.5 g). Think tuna salad texture, no tuna.
7. Tempeh and edamame bowl (about 36 g protein)
Pan-sear 100 g sliced tempeh (18 g) in soy sauce and maple. Serve over 150 g cooked quinoa (7 g) with 100 g shelled edamame (11 g), shredded carrot, cabbage and a sesame-ginger dressing. Tempeh is one of the most protein-dense vegetarian foods per gram.
8. Three-bean chili (about 37 g protein)
Per serving: 100 g kidney beans (9 g), 100 g black beans (9 g) and 75 g white beans (7 g), simmered with tomatoes, onion, peppers and chili spices. Top with 75 g Greek yogurt (7 g) and 20 g cheddar (5 g). Cook a big pot on Sunday. More ideas in our high-protein lunch ideas for work.
High protein vegetarian dinners
9. Tofu and edamame noodle stir-fry (about 35 g protein)
Press and cube 200 g firm tofu (16 g), crisp it in a hot pan, then add 100 g edamame (11 g), broccoli and peppers. Toss with 150 g cooked whole wheat noodles (8 g) and a garlic, ginger and soy sauce. Extra-firm tofu brands often list more protein than the Canadian Nutrient File average, so check your package.
10. Chickpea spinach curry with raita (about 31 g protein)
Simmer 200 g chickpeas (18 g) with onion, garlic, ginger, tomatoes, garam masala and a big handful of spinach. Serve with 150 g cooked brown rice (4 g) and a raita made with 100 g Greek yogurt (10 g), cucumber and mint.
11. Lentil bolognese (about 31 g protein)
Cook 150 g lentils (13.5 g) into a tomato sauce with onion, carrot, celery and garlic. Serve over 200 g cooked whole wheat spaghetti (11 g) and finish with 20 g grated parmesan (7 g).
12. Chickpea shakshuka (about 38 g protein)
Simmer 120 g chickpeas (11 g) in a spiced tomato and pepper sauce, then poach 3 eggs, about 150 g (18 g), on top. Finish with 40 g crumbled feta (6 g) and serve with one slice of whole wheat bread (4 g) for dipping.
Sample day: 100+ g of vegetarian protein
Here is how the meals above fit into a single day for someone aiming for 100 to 120 g of protein:
| Meal | What to eat | Protein |
|---|---|---|
| Breakfast | Egg and cottage cheese scramble with toast (meal 2) | 32 g |
| Lunch | Tempeh and edamame bowl (meal 7) | 36 g |
| Snack | 175 g plain 2% Greek yogurt with 15 g roasted pumpkin seeds | 22 g |
| Dinner | Lentil bolognese (meal 11) | 31 g |
| Total | about 121 g |
Need more? Add a glass of soy beverage or a second snack such as cottage cheese. For vegan swaps, our guide on how to get protein as a vegan has more plant-only options.
Tips for high protein vegetarian meal prep
- Cook legumes in bulk. One pot of lentils or chickpeas covers three or four meals. Canned beans work too; rinse them to cut the sodium.
- Press your tofu. Ten minutes under a heavy pan gives a firmer, meatier texture.
- Keep a "protein topper" shelf. Hemp hearts, pumpkin seeds, feta and parmesan add 4 to 10 g in seconds.
- Use Greek yogurt as a sauce base. It replaces sour cream and mayo with far more protein.
- Do not forget B12 and iron. HealthLink BC notes that vitamin B12 is only found naturally in animal foods, so include fortified options if you eat little dairy or eggs. Pair iron-rich foods like lentils and tofu with vitamin C sources such as sweet peppers or oranges.
Skip the prep with plant-based meals delivered
If cooking every meal is not realistic this week, Protein Chefs can help. Our Vegan plan is chef-prepared, delivered fresh across Ontario, and every meal lists calories, protein, carbs and fat on the label, so you always know where your numbers stand.
FAQ: High protein vegetarian meals
How can vegetarians get 100 g of protein a day?
Build every meal around two protein sources and aim for about 30 g per meal, plus one high-protein snack. Eggs, Greek yogurt, cottage cheese, lentils, chickpeas, tofu, tempeh and edamame make it easy. The sample day above reaches about 121 g.
What vegetarian meal has the most protein?
Meals that stack soy or dairy with legumes tend to be highest. In this list, the Greek yogurt power bowl (about 39 g), chickpea shakshuka (about 38 g) and three-bean chili (about 37 g) lead the way.
Do vegetarians need to combine proteins at every meal?
No. HealthLink BC says eating a variety of plant-based protein foods across the day gives your body what it needs. Combining at meals simply makes it easier to reach a satisfying amount of protein.
Is tofu or tempeh higher in protein?
Tempeh is higher. In the Canadian Nutrient File, cooked tempeh has about 18 g of protein per 100 g, while regular firm tofu has about 8 g. Some extra-firm tofu brands list more, so compare labels.
Can you build muscle on a vegetarian diet?
Yes. Well-planned vegetarian diets are considered appropriate for athletes. Hit your daily protein target, spread it across meals and pair it with regular strength training.
This article is general education and not individual medical advice. If you have a health condition, take medication or are pregnant, speak with your doctor or a registered dietitian.
References
- Health Canada. Canadian Nutrient File. Accessed October 27, 2026.
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med 2018;52(6):376-384.
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr 2018;15:10.
- Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: vegetarian diets. J Acad Nutr Diet 2016;116(12):1970-1980.
- HealthLink BC. Plant-based eating guidelines. Accessed October 27, 2026.
- Health Canada. Canada's Food Guide: Eat protein foods. Accessed October 27, 2026.
