VEGAN PROTEIN MEAL SAMPLES 


Breakfast:
Tofu scramble with vegetables and nutritional yeast.
Oatmeal topped with almond butter and chia seeds.
Vegan protein smoothie with plant-based protein powder, spinach, banana, and almond milk.

Lunch:
Quinoa salad with black beans, corn, avocado, and a lime-cilantro dressing.
Chickpea salad sandwich with mashed chickpeas, vegan mayo, celery, and spices.
Lentil soup with vegetables and a side of whole grain bread.

Dinner:
Stir-fried tempeh with broccoli, bell peppers, and a savory sauce served over brown rice.
Vegan chili made with kidney beans, black beans, tomatoes, and spices.
Spaghetti squash topped with marinara sauce and vegan meatballs made from lentils or mushrooms.

Snacks:
Hummus with veggie sticks (carrots, cucumber, bell peppers).
Roasted chickpeas seasoned with spices like paprika or cumin.
Edamame sprinkled with sea salt.
Nut and seed mix with almonds, pumpkin seeds, and walnuts.




TRADITIONAL PROTEIN MEAL SAMPLES 

Breakfast Options:
Greek yogurt topped with nuts and fruit.
Scrambled eggs with spinach and tomatoes.
Protein smoothie made with protein powder, spinach, banana, and almond milk.
Oatmeal topped with protein-rich toppings like chia seeds, nuts, and nut butter.
Cottage cheese with sliced fruit and a sprinkle of cinnamon.

Lunch Ideas:
Grilled chicken or tofu salad with mixed greens, veggies, and vinaigrette dressing.
Quinoa salad with black beans, corn, avocado, and a squeeze of lime.
Turkey or veggie burger wrapped in lettuce leaves instead of a bun.
Tuna salad stuffed in a whole wheat pita pocket with lettuce and tomato.
Lentil soup served with a side of whole grain bread.

Dinner Suggestions:
Baked salmon with roasted vegetables and quinoa.
Stir-fry made with tofu, broccoli, bell peppers, and served over brown rice.
Lean beef or tempeh tacos with whole wheat tortillas and plenty of veggie toppings.
Grilled shrimp skewers with a side of grilled asparagus and sweet potatoes.

These are just a few ideas to get you started, but there are plenty of delicious and nutritious ways to incorporate protein into every meal! Please consult your physician before started a new diet plan.