4 Plant-Based Protein Meals

If you’re looking for protein-packed meals that are entirely plant-based, you’re in the right place. These recipes are easy to prep, full of flavor, and built around whole food ingredients to help you feel your best. Whether you're vegan, vegetarian, or just trying to eat more plant-forward, these meals are simple, satisfying, and ready to fuel your day!

1. Chickpea and Quinoa Bowl with Lemon Tahini Dressing

Ingredients (Serves 2):
• 1 cup cooked quinoa
• 1 cup canned chickpeas, drained and rinsed
• 1 cup chopped cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 2 tablespoons tahini
• Juice of 1 lemon
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together tahini, lemon juice, olive oil, salt, and pepper to make the dressing.

2. In two serving bowls, layer quinoa, chickpeas, cucumber, cherry tomatoes, and red onion.

3. Drizzle with the lemon tahini dressing and toss gently before serving.

Nutrition (per serving):
Calories: 430
Protein: 17g
Fat: 18g
Carbs: 45g
Fiber: 9g

What You'll Love:
This bowl is refreshing and protein-rich with just a few ingredients. Chickpeas and quinoa give you complete protein, while the lemon tahini sauce brings it all together with bold flavor.

Expert Tips:
Use pre-cooked quinoa to save time. Add greens like spinach or arugula to boost nutrients even more. The dressing can double as a dip or salad drizzle for later in the week.

2. Lentil and Sweet Potato Shepherd's Pie

Ingredients (Serves 4):
• 1 tablespoon olive oil
• 1/2 yellow onion, diced
• 2 carrots, chopped
• 1 cup cooked green lentils
• 1 tablespoon tomato paste
• 1/2 teaspoon smoked paprika
• 2 cups mashed sweet potatoes
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. In a skillet, heat olive oil and sauté onion and carrots until soft.

3. Stir in lentils, tomato paste, smoked paprika, salt, and pepper.

4. Spread lentil mixture in a baking dish and top with mashed sweet potatoes.

5. Bake for 20 minutes, or until heated through and slightly golden on top.

Nutrition (per serving):
Calories: 375
Protein: 16g
Fat: 9g
Carbs: 56g
Fiber: 11g

What You'll Love:
This cozy, comforting dish is hearty and satisfying. Lentils provide plant-based protein and fiber, while sweet potatoes bring a natural sweetness and extra vitamins.

Expert Tips:
Cook lentils in advance or use pre-cooked. Add peas or mushrooms for variety. Bake in ramekins for individual servings or use a casserole dish for family-style.

3. Tofu Stir Fry with Broccoli and Brown Rice

Ingredients (Serves 2):
• 1/2 block firm tofu, cubed
• 1 tablespoon soy sauce or tamari
• 1 teaspoon sesame oil
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 cup cooked brown rice
• 1 green onion, chopped

Instructions:

1. Heat sesame oil in a pan and cook tofu until golden on all sides.

2. Add broccoli and red bell pepper, and sauté for 5–7 minutes until tender.

3. Stir in soy sauce and toss everything together.

4. Serve over brown rice and garnish with green onion.

Nutrition (per serving):
Calories: 410
Protein: 20g
Fat: 14g
Carbs: 44g
Fiber: 6g

What You'll Love:
This high-protein stir fry is full of color and crunch. Tofu soaks up the savory flavors, and it cooks quickly, making it a great weeknight meal.

Expert Tips:
Press tofu before cooking to improve texture. Switch up the veggies based on what you have. Brown rice can be swapped for quinoa or noodles.

4. White Bean and Kale Soup

Ingredients (Serves 3):
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1/2 onion, diced
• 2 cups chopped kale
• 1 can white beans (15 oz), drained and rinsed
• 2 cups vegetable broth
• 1/2 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. In a pot, heat olive oil and sauté garlic and onion until fragrant.

2. Add kale and cook until wilted, about 2–3 minutes.

3. Stir in white beans, vegetable broth, thyme, salt, and pepper.

4. Simmer for 10–12 minutes until heated through.

5. Serve warm.

Nutrition (per serving):
Calories: 300
Protein: 14g
Fat: 9g
Carbs: 38g
Fiber: 10g

What You'll Love:
Warm, light, and nourishing, this soup is perfect for batch prep. White beans provide a gentle source of plant-based protein and keep the soup filling.

Expert Tips:
Make a double batch to freeze for later. Add a squeeze of lemon before serving to brighten the flavor. Stir in cooked pasta or grains to make it heartier.

These meals are proof that plant-based protein doesn’t have to be boring or difficult. Whether you’re just beginning to explore vegetarian meals or already eating plant-based regularly, these recipes make it easy to stay full and feel good doing it!

Check out our other plant-based recipes!

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