Vegetarian Meals for People Who Train
No meat and no fish. Dairy and eggs are doing real work in most of these, which is what makes the protein numbers reachable.
Overnight Oats with Whey and Berries
Assembled the night before and eaten cold. Carries a real protein dose into a breakfast slot that otherwise tends to be all carbohydrate.
- Calories
- 588
- Protein
- 41.1 g
- Carbs
- 80.2 g
- Fat
- 12.6 g
Breakfast
Egg and Avocado Toast
A breakfast that holds together on its own. Add a second or third egg when the day needs more protein than one provides.
- Calories
- 414
- Protein
- 21.5 g
- Carbs
- 32.7 g
- Fat
- 22.6 g
Breakfast
Tofu and Black Bean Rice Bowl
Two plant proteins in one bowl, which is what it takes to reach a serious protein number without animal food.
- Calories
- 626
- Protein
- 33.4 g
- Carbs
- 87.9 g
- Fat
- 18.2 g
Lunch · Dinner
Lentil and Vegetable Bowl
Cheap, filling and high in fibre. Lentils carry both the protein and a large part of the carbohydrate, so the plate stays simple.
- Calories
- 544
- Protein
- 28.3 g
- Carbs
- 76.5 g
- Fat
- 15.4 g
Lunch · Dinner
Greek Yogurt with Almonds and Banana
A snack that behaves like a small meal. Mostly protein, with enough fat to keep it from disappearing in twenty minutes.
- Calories
- 377
- Protein
- 26.3 g
- Carbs
- 40.2 g
- Fat
- 14.7 g
Morning Snack · Afternoon Snack · Evening Snack
Egg White Scramble with Oats
A high-protein breakfast with very little fat in it, which leaves room in the day for the fat you actually want to eat later.
- Calories
- 445
- Protein
- 36.2 g
- Carbs
- 48.4 g
- Fat
- 11.7 g
Breakfast
Cottage Cheese with Blueberries and Almonds
Slow protein and almost no preparation. It works as a late meal on a day that came up short, and it works as a snack on a day that did not.
- Calories
- 335
- Protein
- 25.7 g
- Carbs
- 28.4 g
- Fat
- 14.9 g
Evening Snack · Afternoon Snack · Breakfast
Protein Oats with Peanut Butter
A big, dense breakfast for a day you are trying to gain on. It is a lot of calories in a bowl you can finish, which is the hard part of eating more.
- Calories
- 719
- Protein
- 47.7 g
- Carbs
- 79.3 g
- Fat
- 24.9 g
Breakfast
Yogurt, Berry and Oat Bowl
Built in a bowl in about two minutes. The oats go in dry and soften while you eat, so nothing here needs a pan.
- Calories
- 461
- Protein
- 33.7 g
- Carbs
- 59.6 g
- Fat
- 11.3 g
Breakfast · Morning Snack
Cheddar and Egg Scramble on Toast
The breakfast most people already know how to cook. It is here because a plan you will actually follow beats a plan that reads better.
- Calories
- 509
- Protein
- 34.1 g
- Carbs
- 32.2 g
- Fat
- 26.8 g
Breakfast
Peanut Butter and Banana Toast
Carbohydrate and fat, very little protein, and no cooking. Best an hour or two before you train rather than as a meal on its own.
- Calories
- 463
- Protein
- 16.7 g
- Carbs
- 63.9 g
- Fat
- 18.2 g
Breakfast · Pre-Workout
Tofu and Broccoli Stir Fry
Fast, and it holds its texture better than most plant plates do. Press the tofu first if you want it to brown rather than steam.
- Calories
- 602
- Protein
- 31 g
- Carbs
- 78 g
- Fat
- 22.3 g
Lunch · Dinner
Black Bean and Sweet Potato Bowl
Cheap, and it holds together for a week in the fridge. The avocado goes on at the last minute rather than into the batch.
- Calories
- 601
- Protein
- 22.6 g
- Carbs
- 109.7 g
- Fat
- 10.2 g
Lunch · Dinner
Lentil Pasta Bowl
Lentils and pasta together get the protein up to somewhere a plant plate rarely reaches, without leaning on a powder to do it.
- Calories
- 734
- Protein
- 34 g
- Carbs
- 121.7 g
- Fat
- 12.9 g
Lunch · Dinner
Lentil and Potato Soup
The cheapest plate on this list by a distance, and the one that scales furthest. Freezes in portions without losing anything.
- Calories
- 662
- Protein
- 31.9 g
- Carbs
- 112.3 g
- Fat
- 11.5 g
Lunch · Dinner
Rice Cakes with Peanut Butter and Banana
Assembled standing up in the kitchen. Light enough to sit through a warm-up, which is the whole point of a pre-training snack.
- Calories
- 346
- Protein
- 8.8 g
- Carbs
- 52.4 g
- Fat
- 13.4 g
Pre-Workout · Afternoon Snack
Apple and Almonds
Not really cooking, and not pretending to be. It is on the list because a snack that needs no fridge is the one you will actually have on you.
- Calories
- 267
- Protein
- 6.9 g
- Carbs
- 31.3 g
- Fat
- 15.3 g
Morning Snack · Afternoon Snack · Evening Snack
Whey and Banana Shake
Protein and fast carbohydrate in a form you can drink when you do not want to eat. Useful after a session, and useful on a day appetite is losing.
- Calories
- 395
- Protein
- 34.4 g
- Carbs
- 43.7 g
- Fat
- 10.7 g
Post-Workout · Morning Snack
Rice and Egg White Pre-Training Plate
Almost no fat and almost no fibre, so it clears before you lift. Eat it about ninety minutes out and you will not notice it in the session.
- Calories
- 453
- Protein
- 28.3 g
- Carbs
- 80.6 g
- Fat
- 1.3 g
Pre-Workout
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