Author Note: This is just a sample, you can replace any meals or snacks with other options that you like and have available. You can also have a variety of different protein source like nuts, seeds, and legumes in addition to soy products to reach your daily protein goal.
Day | Meal 1 | Meal 2 | Snack 1 | Snack 2 | Protein (g) |
|---|---|---|---|---|---|
1 | Lentil and vegetable stew with quinoa | Chickpea and spinach curry with brown rice | Banana and almond butter | Hummus and veggies | 32 |
2 | Tofu and vegetable stir-fry with noodles | Black bean and sweet potato enchiladas | Apple slices with peanut butter | Roasted chickpeas | 34 |
3 | Chickpea and sweet potato burgers with salad | Stuffed bell peppers with quinoa and black beans | Greek yogurt with berries | Edamame | 32 |
4 | Lentil and vegetable shepherd's pie | Black bean and vegetable tamales | Yogurt parfait with granola and fruit | Protein smoothie with soy milk and tofu | 34 |
5 | Peanut butter and jelly sandwich on whole wheat bread | Lentil and vegetable curry with naan | Rice cakes with avocado and salsa | Nuts and dried fruit | 32 |
6 | Spaghetti with marinara sauce and vegetable meatballs | Grilled portobello mushrooms with quinoa and avocado | Cottage cheese with fruit | Protein bar | 34 |
7 | Black bean and vegetable chili with cornbread | Tofu and vegetable curry with rice | Protein shake with soy milk and tofu | Roasted almonds | 34 |
