Veggie Blog

Weeknights are when good intentions go out the window. You get home tired, the fridge looks empty, and suddenly takeout seems like the only option. Meal prep solves that. Spend a couple of hours on Sunday cooking a few basic components, and you’ll have ready-to-go lunches and dinners waiting for you all week.

This beginner-friendly plan keeps things simple. You’ll cook a grain, a batch of beans, two trays of roasted vegetables, one big pot of chili and a sauce, then combine them in different ways from Monday to Friday.

Why Meal Prep Works for Vegetarians

Vegetarian food is ideal for meal prep. Grains, beans, lentils and roasted vegetables hold up well in the fridge, reheat nicely and often taste even better the next day once the flavors have mingled. Here’s what you gain:

• Time. One focused cooking session replaces five rushed ones.
• Money. Cooking dried staples and seasonal vegetables in bulk is cheaper than buying lunch out.
• Less waste. You buy for a plan, so less produce wilts forgotten in the crisper drawer.
• Better choices. When a good meal is already made, it’s the easy option.

If your weekdays are especially packed, you might also like the portable ideas in Vegetarian Meals for People On-the-Go by Vimala Rodgers.

Your Shopping List and Basic Equipment

This list makes lunches and dinners for one person for five days, or lunches for two. Adjust as needed.

• 1½ cups brown rice and 1 cup quinoa
• 2 cans (15 oz each) chickpeas, 1 can black beans and 1 can kidney beans
• 2 medium sweet potatoes, 1 large head broccoli, 2 bell peppers, 2 red onions, 1 medium zucchini
• 1 can (28 oz) crushed tomatoes, chili powder, ground cumin, smoked paprika
• A bag of baby spinach or mixed greens, cherry tomatoes and a cucumber
• Tahini, 2 lemons, garlic, olive oil, salt and pepper
• Optional: a block of feta, a dozen eggs, tortillas

For equipment, you need two rimmed sheet pans, a large pot, a medium saucepan, a sharp knife and about ten airtight containers. Glass containers are easy to reheat in and don’t stain.

The Sunday Prep Session, Step by Step

Allow about two hours. The trick is to get the slow things going first and chop while they cook.

1. Heat the oven to 425°F. Peel and cube the sweet potatoes, cut the broccoli into florets, and slice the peppers, onions and zucchini. Toss everything with 3 tablespoons olive oil, 1 teaspoon salt and a little pepper, and spread over two sheet pans. Roast for 25–35 minutes, swapping the pans halfway, until tender and browned at the edges.
2. Cook the grains. Simmer the brown rice according to the package (usually 40–45 minutes). In a separate pan, rinse the quinoa and simmer it in 2 cups water for about 15 minutes, then let it stand, covered, for 5 minutes.
3. Make the chili. In the large pot, soften 1 chopped onion and 2 cloves garlic in oil. Add 2 tablespoons chili powder and 1 teaspoon cumin, then the crushed tomatoes, the drained black and kidney beans and 1 cup water. Simmer for 25–30 minutes, stirring now and then, and season with salt to taste.
4. Prep the chickpeas. Drain and rinse both cans. Keep one plain for salads. Pat the other dry, toss with oil, salt and smoked paprika, and roast for 20–25 minutes once the vegetables come out.
5. Whisk the sauce. Combine ⅓ cup tahini, 3 tablespoons lemon juice, 1 small grated garlic clove and a pinch of salt. Whisk in 4–6 tablespoons water until pourable. It thickens in the fridge, so loosen with water as needed.
6. Cool and pack. Spread hot food in shallow containers so it cools quickly, then refrigerate within two hours.

5-Day Vegetarian Meal Prep Plan

Day	Lunch	Dinner
Monday	Quinoa bowl with roasted vegetables, plain chickpeas, greens and tahini sauce	Chili over brown rice
Tuesday	Big salad with greens, cucumber, cherry tomatoes, crispy chickpeas and feta	Burrito with roasted vegetables, a scoop of chili and leftover rice
Wednesday	Chili with a spoonful of yogurt and a side of greens	Fried rice with roasted vegetables and a fried egg or two
Thursday	Quinoa, chickpea and spinach salad with lemon and tahini	Chili from the freezer, topped with cheese and served with tortillas
Friday	Fridge clean-out wrap: hummus, any remaining vegetables and greens	Fresh night: cook something new, or make a simple egg and vegetable frittata

For salad days, borrow a dressing idea from my best salad recipe to keep things fresh.

Storing and Reheating Safely

Food safety is the one area where meal prep needs a little care. The general guidance is to eat refrigerated cooked leftovers within 3–4 days, which is why this plan moves part of the chili to the freezer. The University of Illinois Extension’s guide to leftovers sums up the key rules:

• Refrigerate cooked food within two hours, and keep your fridge at 40°F or below.
• Freeze anything you won’t eat by Wednesday. On Sunday, freeze half the chili in portions for Thursday and later.
• Cooked rice needs particular care. Cool it quickly, refrigerate it promptly and use it within a few days, as the University of Maine Extension explains in its guide to leftover rice.
• Reheat leftovers until steaming hot all the way through (165°F on a food thermometer). Stir halfway when microwaving.
• Thaw frozen portions overnight in the fridge, not on the counter.

Label containers with the date. It takes seconds and saves guessing later.

Ways to Keep It from Getting Boring

Eating the same thing five days running is the main reason people give up on meal prep. A few small tweaks go a long way:

• Change the sauce. Make a second one, like peanut-lime or a quick yogurt-herb dressing, and alternate.
• Add fresh toppings at the last minute. Avocado, herbs, toasted seeds, pickled onions or a squeeze of lemon make leftovers taste new.
• Prep components, not complete meals. Separate parts can become a bowl one day and a burrito the next.
• Rotate your proteins weekly. Try lentils, baked tofu or hard-boiled eggs instead of chickpeas next time.
• Use your slow cooker. Let it handle a stew while you prep everything else. 125 Best Vegetarian Slow Cooker Recipes by Judith Finlayson is full of ideas.

Frequently Asked Questions

How long does vegetarian meal prep last in the fridge?

Most cooked meal prep keeps for 3–4 days in the fridge when stored in airtight containers. Refrigerate food within two hours of cooking and keep your fridge at 40°F or below. Anything you won’t eat in that time is best frozen, as in the plan above.

Can you freeze vegetarian meal prep?

Yes, many vegetarian meals freeze well, especially chili, soups, curries, cooked beans and lentils, and grains. Freeze them in single portions and thaw overnight in the fridge. Fresh toppings like avocado and salad greens are best added after reheating.

Is it safe to reheat rice?

Yes, as long as the rice was cooled and refrigerated promptly after cooking and is eaten within a few days. Reheat it until steaming hot all the way through. Don’t leave cooked rice sitting at room temperature, since that is the main risk.

How do you stop meal prep from getting boring?

Prep components rather than full meals, and change the sauce and toppings through the week. The same beans and grains can become a bowl one day and a burrito the next. Rotating your protein from week to week helps too.

Your first meal prep session might feel slow, but by the third week you’ll have a rhythm. Start small, even just lunches, and build from there. Future you, standing in front of a fridge full of ready meals on a Wednesday night, will be very grateful.

If you cook vegetarian food at home, sooner or later someone asks, “But where do you get your protein?” The honest answer is: from lots of places. Beans, lentils, tofu, eggs, dairy, nuts and seeds all pull their weight, and with a little planning it’s easy to build meals around them that are filling, satisfying and full of flavor.

This guide gives you a simple overview of how much protein most adults need, a handy list of the best vegetarian protein sources, and 15 easy meal ideas that cover breakfast, lunch, dinner and snacks. Nothing fancy, just everyday food you’ll actually want to make.

How Much Protein Do Vegetarians Need?

Vegetarians need the same amount of protein as anyone else. A widely used guideline from the National Academy of Medicine is a minimum of about 0.8 grams of protein per kilogram of body weight per day for adults. That works out to roughly 50 grams a day for a 140-pound person. The Harvard Nutrition Source guide to protein explains this guideline clearly and is worth a read if you want more detail.

Needs vary with age, activity level and life stage, so treat that number as a starting point rather than a target to obsess over. If you train hard or play sports, a book like The Vegetarian Sports Nutrition Guide by Lisa Dorfman goes deeper, and if you have specific health concerns, a registered dietitian can give you advice tailored to you.

The practical takeaway is simple: include a good protein source at every meal, and mix different sources across the day. Variety covers you nicely.

The Best Vegetarian Protein Sources

Here are some of the most useful protein foods for vegetarian cooking, with approximate protein per 100 grams (about 3.5 ounces). Figures are rounded and vary by brand and preparation, so check the label or the USDA FoodData Central database if you want exact values.

Food	Approx. protein per 100 g
Lentils (cooked)	about 9 g
Chickpeas (cooked)	about 9 g
Tofu (firm to extra-firm)	about 8–17 g, depending on firmness
Tempeh	about 19 g
Edamame (cooked)	about 11 g
Eggs	about 13 g (roughly 6 g per large egg)
Plain Greek yogurt	about 9–10 g
Pumpkin seeds (hulled)	about 30 g

Soy foods deserve a special mention because they’re so versatile. Tofu, tempeh, edamame and soy milk can slip into breakfasts, stir-fries and snacks alike, which is exactly why we’ve long encouraged readers to eat more soy products.

High-Protein Vegetarian Breakfasts

Breakfast is where many people fall short, because toast and fruit alone don’t offer much protein. These ideas fix that without adding much effort.

1. Tofu scramble. Crumble a block of firm tofu into a hot, oiled skillet with a pinch of turmeric, salt, pepper and some sautéed onion and spinach. Cook for 5–7 minutes and serve on toast.
2. Greek yogurt bowl. Top a cup of plain Greek yogurt with berries, a spoonful of nut butter and a sprinkle of pumpkin seeds.
3. Veggie egg muffins. Whisk 8 eggs with a splash of milk, stir in chopped peppers, spinach and cheese, pour into a greased 12-cup muffin tin and bake at 350°F for about 20 minutes. They keep in the fridge for 3–4 days.
4. Peanut butter overnight oats. Stir together ½ cup rolled oats, ½ cup milk or soy milk, ¼ cup Greek yogurt, 1 tablespoon peanut butter and 1 tablespoon chia seeds. Refrigerate overnight.

High-Protein Lunches and Bowls

Protein bowls are the easiest lunch formula going. Start with a grain, add a protein, pile on vegetables and finish with a sauce. Once you have the pattern down, you can mix and match endlessly.

5. Crispy tofu and quinoa bowl. Toss cubes of pressed extra-firm tofu with a little soy sauce, oil and cornstarch, then roast at 425°F for 25–30 minutes, turning once. Serve over quinoa with edamame, cucumber, avocado and a drizzle of sriracha mayo.
6. Chickpea “tuna” salad. Mash a drained can of chickpeas with mayo or Greek yogurt, Dijon mustard, chopped celery, pickles and lemon juice. Pile into sandwiches or lettuce cups.
7. Lentil and feta salad. Combine cooked green or brown lentils with cherry tomatoes, cucumber, red onion, parsley and crumbled feta, then dress with olive oil and red wine vinegar.
8. Hummus and veggie wrap. Spread a whole-wheat tortilla thickly with hummus, add roasted vegetables, greens and a few slices of hard-boiled egg or baked tofu, then roll it up.

High-Protein Vegetarian Dinners

Dinner is where beans, lentils and soy really shine. These are all weeknight-friendly and most make good leftovers.

9. Red lentil curry. Soften an onion, garlic and ginger in oil, add 2 tablespoons curry powder, 1 cup rinsed red lentils, a can of coconut milk, a can of diced tomatoes and 2 cups water. Simmer for 20–25 minutes until the lentils are soft. Serve with rice.
10. Tempeh stir-fry. Brown cubed tempeh in a hot pan, set aside, then stir-fry broccoli, peppers and snap peas. Return the tempeh with a sauce of soy sauce, garlic, ginger, a little maple syrup and rice vinegar.
11. Black bean and sweet potato enchiladas. Fill tortillas with roasted sweet potato, black beans and cheese, cover with enchilada sauce and more cheese, and bake at 375°F for 20–25 minutes.
12. Three-bean chili. A big pot of chili with kidney, black and pinto beans feeds a crowd. Top with Greek yogurt instead of sour cream for an extra protein boost.

Easy Protein Snacks

A good snack keeps you going until the next meal. These need little or no cooking.

13. Roasted chickpeas. Pat a drained can of chickpeas very dry, toss with oil, salt and smoked paprika, and roast at 400°F for 25–35 minutes, shaking the pan halfway, until crunchy.
14. Edamame with sea salt. Steam frozen edamame in the pod for a few minutes and sprinkle with flaky salt.
15. Cottage cheese or yogurt with fruit and seeds. Quick, filling and endlessly adaptable.

For more on why protein matters at different stages of life, see our quick tip for vegetarian women about protein.

Frequently Asked Questions

Can vegetarians get enough protein without eating meat?

Yes, most vegetarians can meet their protein needs by eating a variety of foods such as beans, lentils, tofu, eggs, dairy, nuts and seeds. Including a good protein source at each meal and mixing sources across the day makes it simple. If you have specific health concerns, a registered dietitian can give personal advice.

What are the best high-protein vegetarian foods?

Tempeh, tofu, edamame, lentils, chickpeas, eggs, Greek yogurt and pumpkin seeds are among the most useful protein foods for vegetarian cooking. The table above shows approximate protein per 100 grams for each. Figures vary by brand, so check the label.

Can you eat high-protein vegetarian meals without eggs or dairy?

Yes, many of the best protein foods are plant-based. Tofu, tempeh, edamame, lentils, chickpeas, beans and seeds all work in vegan meals, and soy milk is a handy swap for dairy milk. Look for plant-based options in the bowls, dinners and snacks above.

Are canned beans as good as dried beans?

Canned beans are a perfectly good choice and save a lot of time. Drain and rinse them before using, and check the label if you want to avoid added salt. Dried beans are cheaper per serving but need soaking and longer cooking.

Eating plenty of protein as a vegetarian is less about special products and more about habits: a scoop of beans here, a handful of seeds there, tofu in the stir-fry and yogurt at breakfast. Pick two or three ideas from this list to try this week, and you’ll soon have a set of go-to meals that keep you full and happy.

Overcoming plateaus on the Atkins diet

If you are experiencing a stall or plateau in your Atkins weight loss efforts, you are not alone. This occurs from time to time. However, you first need to make sure that you have actually reached a plateau point.

A plateau means that you have gone a long period of time without losing weight or inches. It is important to take your measurements before you start your weight loss plan, in addition to your weight. On some weeks it may not seem like you are losing any at all on the scale. But a quick look at your measurements will prove otherwise.

If you are exercising while on the Atkins diet, you may be replacing fat with muscle, which is denser. You may actually see a “no loss” effect because you are building muscle while losing fat. The result will be an increase on the scale, but a decrease in your inches. Your body will be smaller and leaner, but you may weigh the same.

Before you start your program, measure your chest, waist, hips, upper arms, thighs and calves. You never know where you may be losing inches, so it is important to have a full set of measurements to refer to. It is normal to go through periods where your body is readjusting. Remember that you are reforming the composition of your body and this process will take some time. Check your measurements once a week, just like your weight, and you can track your overall progress.

There may be periods of 3 to 4 weeks where you have a stall in weight loss, but a loss in inches. Or vice versa. Using both methods to track your results is the best way to get an accurate measure of your progress. These stall periods are not a reason to quit or to give up. They are natural parts of the weight loss process.

Stalls may appear more frequently if you are 5 to 10 pounds away from your goal weight. As you get closer to your goal, your body has less fat to lose and your weight loss naturally slows down. It may be time to rethink your goal weight. Perhaps your body is trying to tell you something and it’s time to start maintaining your weight loss rather than trying to lose more.

There are some other possible causes of stalls and plateaus on the road to weight loss. If you have gone four weeks with no change in weight or measurements and you are nowhere near your goal weight, you can try a few different methods to get yourself out of the rut. First, make sure your carbohydrate level is in check. If you are eating too many carbohydrate grams per day, your weight loss will stall. Look for hidden carbohydrates in packaged foods, dressings and sauces to make sure they are not the culprits in your plateau.

Check your water intake. When you are dehydrated, your body will retain water and that can cause a plateau. Drinking enough water also helps your kidneys clear the ketones your body produces on a low-carbohydrate diet.

Undereating can also be a cause of weight loss plateaus. Make sure not to let yourself get too hungry, and eat smaller, more frequent meals. Remember, you are on a carbohydrate-restricted diet, not a calorie-restricted diet. Make sure to have some protein with every meal and snack. Try not to go too long without eating something (except overnight of course). Also, eat freely from the acceptable foods. Do not try to count calories or restrict your calorie intake. Eating far too little can slow your metabolism somewhat and make the diet much harder to stick to.

Increasing your activity level can help get you through a plateau as well. As your muscles become used to working out at a certain level, you will have to increase the duration or the intensity in order to keep challenging your body. Add a new exercise into the mix, or try increasing weight in resistance training.

Trying one of these methods will most likely get your weight loss back on track. Remember that occasional stalls are normal, but they do not have to last.

Book Description
The number of people choosing meatless meals is on the increase. And a vegan vegetarian diet — one without any animal products — is an unusually healthy one because it is high in fiber, low in saturated fat, and very nutritious. “Too many vegan recipes have relied on exotic and difficult-to-find ingredients or tedious, time-consuming techniques,” says Jannequin Bennett, executive chef of a restaurant in a AAA Five Diamond, Mobile Five Star hotel. “But Very Vegetarian has recipes made with common foodstuffs that are uncommonly delicious.”

Very Vegetarian is presented by and introduced by 9-time Olympic gold medal winner Carl Lewis, who says that a vegan diet of fresh fruits and vegetables, whole complex carbohydrates, high quality proteins, and natural fats is the best way to ensure a person’s health and longevity.

In addition to a wide range of more than 250 mouth-watering recipes, Very Vegetarian includes a helpful introduction about eating vegan and 16 pages of beautiful four-color photographs. The book will help the person who is beginning to choose meatless meals by providing nutritional information and recipes featuring familiar foods and techniques. For those who have more experience with a plant-based diet, the book offers recipes that will broaden their culinary horizons.

Endorsed by the Physician’s Committee for Responsible Medicine.

Book Description
Features the remarkably delicious, healthful and nutritious food that is served in the Country Life Restaurants.

What is this book about?

According to the description, the book features food that is served in the Country Life Restaurants. The title names Diana Fleming as the author.

What does the description say about the food?

It calls the food “remarkably delicious, healthful and nutritious”, which is the description’s wording. It gives no recipe count or dish names.

Summary based on the book description on Amazon. The description is brief, so look at the Amazon page for the full contents.

What should I know about restaurant-style healthy cooking?

The description is one line: it says the book features food served in the Country Life restaurants and calls it healthful and nutritious. That is the book’s own description, and we cannot verify or add details about it. What we can offer is general information for anyone cooking vegetarian food at home.

A healthful vegetarian meal usually follows the pattern in the Harvard Healthy Eating Plate: half vegetables and fruit, a quarter whole grains and a quarter protein such as beans, tofu or eggs. Cooking in larger batches for a group takes planning, so scale recipes carefully and keep chilled food cold.

Vegetarian diets can be nutritionally sound, and the MedlinePlus vegetarian diets entry points to the nutrients that need attention. Restaurant food is often higher in salt and fat than home cooking, so taste, measure and adjust. If you have a medical condition, ask a doctor or dietitian before making big changes. Pack leftovers in portions that suit the people you cook for.

Restaurant cooking for many people usually means batch preparation. At home you can borrow that habit: cook a large pot of soup, beans or grains once, portion it into containers and refrigerate or freeze promptly. A shared meal is also a good reason to sit down and eat without hurrying.

More on this blog: Eating to Lower Cholesterol: Oats, Fruit, Beans and Healthy Fats and Antioxidant Foods: Why Colorful Plants Beat Supplements

Book: Country Life Vegetarian Cookbook by Diana Fleming
View this book on Amazon (affiliate link: we may earn a commission at no cost to you)