Meeting Protein Needs
Vegetarian athletes can absolutely meet protein requirements. It requires more planning but is entirely achievable.
Top Vegetarian Proteins
Build meals around these sources.
- Tofu: 20g per cup, versatile
- Tempeh: 31g per cup, fermented soy
- Greek yogurt: 17g per cup
- Cottage cheese: 28g per cup
- Eggs: 6g each
- Lentils: 18g per cup cooked
- Chickpeas: 15g per cup cooked
- Edamame: 17g per cup
Sample Day
Hitting 120g+ protein vegetarian.
- Breakfast: Greek yogurt parfait with granola (25g)
- Lunch: Tofu stir-fry with edamame (35g)
- Snack: Cottage cheese with fruit (20g)
- Dinner: Lentil curry with rice (25g)
- Snack: Protein shake (25g)
Pro Tip
Combine legumes with grains for complete proteins: rice and beans, hummus and pita.
Conclusion
Vegetarian meal prep requires attention to protein but offers variety and health benefits. Plan around protein sources and the rest falls into place.
Related Topics
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