High Protein Vegetarian Foods with Full Week Diet Plan

High Protein Vegetarian Foods-min

A low carb, high protein vegetarian diet plan is crucial for weight loss and a general metabolism boost. Most people associate diets with restrictive food intake for short-term weight loss. Cutting down on carbs is not as difficult as it appears. The easiest way is to replace the starches and sugar in your diet with nuts, vegetables, and fats. The problem with traditional low-carb diets is that they are based on lean meats and fish food for weight loss. This makes them inconsumable for vegetarians, so here we are going to talk in details about the High Protein Vegetarian foods with a detailed diet plan.

Low carb high protein vegetarian foods included in your diet plan can help reduce appetite to a great extent. They are also very effective in the reduction of stubborn belly fat. A significant advantage of including high protein vegetarian food in your diet is that they reduce triglycerides and increase the level of good cholesterol or LDL. They also tend to reduce blood sugar and blood pressure. They offer valuable health benefits for people suffering from obesity, Type-II diabetes, metabolic disorders, and even some neurological disorders, like lowering blood pressure, reducing blood sugar, and boosting metabolism.

Also Read: Vegetable Diet Soup Recipes for weight loss

Low Carb High Protein Vegetarian Food Items 

Now we will consider some low carb high protein vegetarian foods that can go a long way in building up health and cutting down on excess fats.

  1. Vegetables: The simplest foods to include in a healthy and wholesome diet are vegetables. You may find a whole assortment of vegetables that you can include in your meals. Many vegetables are low carb foods. You can include vegetables like onions, tomatoes, zucchini, cauliflower, bell peppers, brinjals, and broccoli in your diet.
  2. Fruits: Your low-carb diet can include berries like blueberries, raspberries, strawberries. You can also have other fruits like apples, cherries, pineapples, oranges, grapes, etc. The quantity will depend on the quantity of carbs you want to eat.
  3. Fatty fruits: Avocados and olives are two such fruits that are high in fat but low in carbs and thus incredibly healthy to include in your diet.
  4. Nuts and seeds: Nuts and seeds like walnuts, almonds, peanuts and pumpkin seeds are good sources of low carbs. They are, however, high in protein and fat.
  5. Soy: You can also include foods like tofu and tempeh in your low-carb vegetarian diet.  They also have high protein and fat content.
  6. Legumes: The primary source of proteins in a vegetarian diet is legumes, lentils, chickpeas, beans, soybeans and peanuts.
  7. Healthy Fats: While most oils are rich in fats, extra virgin olive oil, coconut oil and avocado oil can be low-fat alternatives.
  8. Chia seeds: These chia seeds are a good source of proteins and low fat as most of the carbs in them is in the form of fibers.
  9. Dark chocolate:  Dark chocolate has high cocoa content, which makes it low in carbs.
  10. Seitan: Seitan is a meat substitute made from wheat protein, with about 25 grams of protein per 3-ounce serving. It can be added to stir-fries, sandwiches, and wraps.
What is the right quantity of low carbs that I should take?

Low carb, high protein vegetarian foods can be taken as per your weight loss goals, diet preferences. One thing you need to keep in mind while opting for such a diet plan or such foods is that you should not blindly follow advice. You need to figure out the best possible way to match your own goals and preferences with your low carb food intake.

For example, people who are regular with exercise and have a daily exercise regimen can opt for 100-150 grams of low carb food every day. People who want to lose weight but do not exercise a lot can consume 50-100 grams of low carb high protein food each day. This is a decent amount of carb that can lead to automatic weight loss.

A low carb high protein diet of about 20-50 grams each day can force a quick weight without feeling hungry for high-performance weight loss. This amount of carb range puts your body in ketosis mode and should be done after proper consultation with your dietician.

We would generally recommend the 100-150 gram range as a more suitable and practical diet plan for beginners.

Remember to vary your protein sources to ensure you are getting a complete protein profile and meeting all of your essential amino acid needs.

A Sample Menu for a Low-Carb Vegetarian Diet

Now that we know about low carb, high protein vegetarian foods, let us go ahead and chart out a high protein vegetarian diet plan. We need to keep in mind that such diet plans are constructed based on your health status, body characteristics, weight, and lifestyle features. Your weight loss goals also matter here.

We present a sample menu for a high protein vegetarian diet plan for seven days of a week. You can follow the diet as such, or you can make changes based on your own needs and taste.


Breakfast:  Stir fry vegetables in olive oil.

Lunch: Beans and chickpea with spinach salad and a half cup of nuts.

Dinner: Baked cauliflower and broccoli with tofu


Breakfast: Low-fat yogurt with cinnamon spray and berries.

Lunch: 1 cup cooked legumes and a handful of nuts

Dinner: Grilled vegetables and mushrooms, and avocado


Breakfast:  Coconut or soy milk and blueberry smoothie

Lunch:  Brown rice and a cup of boiled vegetables

Dinner: Stir fry tofu with vegetables and a handful of nuts


Breakfast: Overnight oats.

Lunch: Pasta salad with peanut butter.

Dinner: 2 cup boiled beans or chickpeas with sour cream


Breakfast: 1 cup muesli with berries.

Lunch:  1 cup of boiled salted lentils, with leafy greens, bell pepper, spring onions, and garlic.

Dinner: Whole wheat bread and Quinoa salad


Breakfast: Porridge and soy milkshake

Lunch: 2 slices of Whole wheat bread, 1 cup boiled vegetables and a handful of nuts.

Dinner: Unpeeled potato salad with a dash of chilies


Breakfast: Smoothie or protein shake and nuts.

Lunch: Brown rice with a veggie curry of your choice 

Dinner: Leafy green vegetables like Asparagus and spinach, mixed with feta cheese and a dash of spices

Also Read: 11 Protein Rich Food for vegetarians that aid weight loss

This is just a suggested meal plan for seven days of the week. You can make changes to it as per your preferences. Overall, make sure to eat your meals regularly and at the right time to avoid protein deficiency and a drop in energy levels. Taking care of your daily protein intake is essential to get the maximum benefits from your diet plan.

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