Monday · Lentils with cumin and preserved lemon
Protein: 19.6 g
Energy: 318.2 kcal
Fat: ≈ 7.4–7.5 g
Fibre: ≈ 13.7–13.8 g
High-protein vegetarian meal plan
Seven vegetarian dishes with at least 20% of estimated energy from protein.
Au Menu helps you choose meals and plan your shopping.
Your high-protein vegetarian week
- Monday
- Tuesday
- Wednesday
- Thursday
- Friday
- Saturday
- Sunday
Shopping for the week
Fruit and vegetables
- onions · 40 g
- red pepper · 225 g
- green pepper · 75 g
- spring onions · 30 g
- garlic · 1 clove
- green beans · 150 g
- broccoli · 100 g
Dairy and cheese
- egg · 9 pieces
- egg · 3 pieces
- butter · 18 g
- pouring cream · 15 ml
Pantry
- preserved lemon · 15 g
- ground cumin · 2 g
- olive oil · 15 ml
- dried brown lentils · 150 g
- tinned chopped tomatoes · 150 g
- olive oil · 10 ml
- espelette chilli · ½ tsp
Estimated nutrients in your dishes
Per reference serving of each recipe. Ingredient estimates using Ciqual 2025, USDA SR Legacy, CoFID 2021 and Au Menu’s reviewed household measures.
Tuesday · Basque piperade
Protein: 11.6 g
Energy: 205.7 kcal
Fat: ≈ 12.3–12.9 g
Fibre: 5.5 g
Wednesday · Mung bean sprout omelette
Protein: 11.3 g
Energy: 176.6 kcal
Fat: ≈ 13.4–13.6 g
Fibre: 1.1 g
Thursday · Stir-fried tofu with green beans and chilli
Protein: 15.5 g
Energy: 241.7 kcal
Fat: ≈ 15.9–16 g
Fibre: ≈ 2.3–2.8 g
Friday · Tofu and vegetable stir-fry
Protein: 15.8 g
Energy: 209.5 kcal
Fat: ≈ 12.1–12.4 g
Fibre: ≈ 2.6–3.1 g
Saturday · Chive and parsley omelette
Protein: 9.8 g
Energy: 144.5 kcal
Fat: 11.5 g
Fibre: 0.2 g
Sunday · Scrambled eggs with herbs
Protein: 9.9 g
Energy: 155.9 kcal
Fat: 12.7 g
Fibre: 0.1 g
The criterion applies to the recipe at its reference servings. Changing servings adjusts quantities and shopping; these reference nutrient values are not recalculated from rounded amounts. Cooking losses and product composition can change the nutrients in the dish served.
Au Menu suggests: starter, main, dessert
Vegetarian recipes that meet the same estimated protein criterion.
Starter
- French
Lentil soup with smoked paprika
A green lentil soup with carrots and celery, flavoured with smoked paprika.
- North African and Middle Eastern
Red lentil and lemon soup
A comforting Algerian soup of spiced red lentils and lemon.
- Asian
Miso soup with tofu
Miso broth with silken tofu, wakame seaweed and spring onion.
- Mediterranean
Split pea soup
Smooth yellow split pea soup with carrot, onion and olive oil.
Main
- Asian
Tofu and vegetable stir-fry
Crispy tofu stir-fried with crunchy vegetables and a sesame and soy sauce.
- Asian
Mung bean sprout omelette
Omelette with mung bean sprouts, spring onions and soy sauce.
- French
Basque piperade
Basque-style scrambled eggs with peppers, tomatoes and Espelette chilli.
- North African and Middle Eastern
Lentils with cumin and preserved lemon
Lentils simmered with tomato, cumin and preserved lemon.
Dessert
More recipes will be added as they are published.
Tips for planning your week
Choose a protein source when planning the dish
Instead of adding cheese at the end, choose the base first: lentils, beans, chickpeas, tofu, eggs or a dairy product to suit your habits. Add vegetables and an accompaniment afterwards. This gives the recipe a direction before you think about toppings.
Explore different textures with plant proteins
Lentils can stay firm in a salad or soften into a stew. Chickpeas can become a spread, while firm tofu can be browned in cubes. Changing preparation helps the same ingredients feel different from one evening to the next.
Compare the whole dish, not one ingredient
Two chickpea recipes do not necessarily provide the same amount of protein. Look at values per serving and at the other ingredients. These dishes obtain at least 20% of estimated energy from protein and remain vegetarian; eggs and dairy may be included.
Plan vegetarian meals without relying on cheese
Keep several bases available, such as tinned beans, lentils, tofu and eggs if you eat them. Vary the flavour with herbs, spices and lemon. Grains and vegetables still have a place alongside protein sources.
Your questions about these meals
How can I make high-protein vegetarian meals without tofu?
Try lentils, chickpeas or beans, plus eggs or dairy products if you eat them. Compare protein per serving of the whole dish rather than looking only at its main ingredient.
Can lentils replace meat gram for gram?
No. Their composition, water content and culinary role differ. Build a dish around lentils and adjust the other ingredients rather than keeping the original meat weight.
Can vegetarian meals be high in protein without cheese?
Yes. Pulses, tofu and eggs offer other options to suit your diet. Cheese can complement a recipe without appearing in every vegetarian meal.
Are these meals also suitable for vegans?
Some may be, but the vegetarian week can contain eggs, milk or cheese. Check the whole recipe for a vegan meal; removing a topping is not always enough.
Further reading: Pulses — Manger Bouger (French) · Vegetarian diet — Assurance Maladie (French)