{"id":35747,"date":"2020-04-06T13:32:14","date_gmt":"2020-04-06T11:32:14","guid":{"rendered":"https:\/\/getindya.com\/?p=35747"},"modified":"2026-11-03T17:26:54","modified_gmt":"2026-11-03T16:26:54","slug":"high-protein-vegetarian-menu","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/high-protein-vegetarian-menu\/","title":{"rendered":"A high-protein vegetarian menu"},"content":{"rendered":"

You might sometimes think it is difficult to get enough protein from a vegetarian diet. We are here to challenge that myth!<\/span><\/p>\n

Before sharing our high-protein vegetarian menu, let us look at some protein-rich plant foods:<\/span><\/p>\n

Protein-rich plant foods (amount per 100 g)<\/h2>\n

\"Protein<\/p>\n

<\/h2>\n

Why should we include protein in our diet?<\/span><\/h2>\n

Protein<\/strong> is a key macronutrient involved in building muscle<\/strong>, an important tissue worth looking after.<\/span><\/p>\n

Think of muscles as a house and protein as the bricks needed to build it. Bricks alone are not enough: you also need builders, represented here by strength training. We will leave that for another post.<\/span><\/p>\n

The main point is that maintaining and repairing muscle<\/strong> requires sufficient protein<\/strong>.<\/span><\/p>\n

Protein recommendations for athletes<\/strong><\/h3>\n

This article uses a range of 1.4\u20132.2 g per kg of body weight per day<\/strong> for vegetarian athletes; the right target depends on training and individual circumstances.<\/span><\/p>\n

For a 70 kg athlete, this is 98\u2013154 g per day<\/strong>.<\/span><\/p>\n

High-protein vegetarian menu<\/h2>\n

The example menu below provides approximately 116 g of protein.<\/strong><\/span><\/p>\n

\"Egg<\/p>\n

Breakfast<\/span>
\n<\/b>Egg and chocolate chip mug cake<\/b><\/h2>\n