Vegetarian & Vegan Protein Sample Menus

Get Plenty Of Protein From Your Plant Based Vegetarian or Vegan Diet

You can get more than enough good protein on a vegetarian or vegan diet, by eating a wide variety of fresh whole foods every day. In our sample menus, the protein values for each day’s menu combine complementary proteins – without effort or analysis - for complete protein.

Lacto and ovo-lacto vegetarians can easily add dairy or egg to these menus. Just remember that you are also adding calories - if needed, adjust the serving sizes of other menu items to compensate.

Our menus are based on an average requirement of 2000 calories a day, and 59 grams of protein, which works for a so-called average 40 year old 160 lb man. That may not be how many calories or how much protein you should eat. For more on this topic, see the article, How Much Protein and Calories Do We Really Need?

You should eat what you need to feel satisfied and energetic, without unwanted weight gain or weight loss. Change the amount of calories and protein you get by adjusting portion sizes, and the amount of oil used in recipes.

We've included links to quite a few Savvy Vegetarian Recipes, and the protein values are partly based on those. But use whatever recipes or prepared foods you like - there'll be variations in the nutrient values, but you can probably live with that.

For more info, read the Savvy Veg article: How To Get Enough Protein In Your Veggie Diet, and download the PDF file: Plant Food Protein Chart

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Daily Sample Menu #1

Breakfast

1/2 grapefruit

2 slices 100% whole wheat bread

1 Tblsp almond or peanut butter

1 cup soy or hemp milk, enriched, unsweetened

Lunch

2 cup Green Salad

1 Tblsp Hummus

1 serving Barley Bean Veggie Soup

1 small whole wheat tortilla

Snack

handful cashew nuts unsalted

3 dried calmyrna figs, cooked or soaked suggested

Dinner

1 serving Pasta, Tofu & Veggies

1 Tblsp soy parmesan cheese

2 slices artisan sour dough bread

1 tsp garlic butter (veggie spread + garlic powder)

1/2 cup raw veggies

1/4 cup soy sour cream spinach dip

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*Nutritional Values for Daily Sample Menu #1

Daily Sample Menu #2

Breakfast

1 orange, peeled, sectioned

1 cup Enhanced Oatmeal

1 cup enriched hemp or soy milk, unsweetened

1 Tblsp ground flax seeds

1 Tblsp maple syrup

Lunch

1 cup Carrot Salad

1 Burrito:

1 large tortilla

1/3 cup Refried Beans

3 slices avocado or 2 Tblsp Guacamole

2 Tblsp non-dairy sour cream

2 Tblsp chopped tomato

1/4 cup chopped romaine lettuce

1 Tblsp tomato salsa

2 Tblsp soy or dairy mozzarella cheese

Snack

2 Tblsp Hummus

1 cup grapes

10 tortilla chips

Dinner

1/2 cup brown rice

1 cup Curried Chick Peas

1 whole wheat tortilla

1/4 cup chutney

1 cup Stir Fried Greens

*Nutritional Values for Daily Sample Menu #2

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*Omega 3’s, Vit D and B12 are vital nutrients often missing in a vegan diet.

You’ll notice that the above nutritional analyses show almost no Vitamin B12. Vit D and Omega 3's aren’t even mentioned. Enriched non-dairy milk, processed cereals, or other foods may have these nutrients added, but check the labels. And please read the notes below.

Omega 3

No RDA for Omega 3 has been set, although 4 grams has been suggested. In that case, if you eat two or more of the foods below every day, you’ll probably get enough Omega 3. Remember that many grains and vegetables contain trace amounts and it all adds up. Some products, such as Living Foods hemp milk, are a good source of Omega 3’s. Again, check the labels.

100 g = .6 cup, 3.53 oz

20g of flaxseeds contains 4,500mg Omega 3s – .7 oz approx 1.5 Tblsp

20g of walnuts contains 1,800mg Omega 3s – .7 oz approx 1.5 Tblsp

100g tofu contains 181mg Omega 3s – 3.53 oz or approx ¼ lb or 1/3 cup

50g raw spinach contains 70mg Omega 3s - .1.75 oz

100g hazelnuts contains 87mg Omega 3s - .6 cup

Vitamin B12

Food labels show nutrients as a percentage of the DV (daily value), which is sometimes not real. A recent change in the RDA (recommended daily allowance) for vitamin B12 isn’t reflected on most nutrient labels. Recommended B12 levels are now about half what they were, so if a label says it contains 50% DV of B12, it probably contains about 100% of the RDA. The DV is based on recommended consumption of 6 mcg per day, but 2.4 mcg B12 per day is apparently considered enough.

Vitamin D

Getting out in the sun is still a great way to stimulate your body to produce Vit. D. But most people in countries with a long winter or limited sunshine need to supplement. Vegetarians should take note that while Vit. D2 is vegetarian, Vit. D3 comes from fish liver oil.

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Savvy Veg Articles and Reviews on Related Topics:

How Much Protein and Calories Do We Really Need? How To Get Enough Protein In Your Veggie Diet Iron And Vegetarian Diet Magnesium, Critical Nutrient For Vegetarians Omega 3 & 6: Essential Fatty Acids Plant Food Protein Chart Protein and Vegetarian Diet Vegetarians, Are You Getting Enough Vitamin B-12? What is Organic Food and Why Should We Eat It?