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7-day protein nutrition plan for vegetarians

Here is a sample 7-day protein nutrition plan for vegetarians:

Day 1: Breakfast: Scrambled tofu with veggies and whole-grain toast

Lunch: Lentil soup with quinoa and veggies

Dinner: Black bean and sweet potato enchiladas with avocado salsa

Day 2: Breakfast: Peanut butter and banana smoothie

Lunch: Chickpea salad sandwich on whole-grain bread

Dinner: Spinach and feta stuffed portobello mushrooms

Day 3: Breakfast: Oatmeal with almond milk, berries, and chopped nuts

Lunch: Grilled veggie and hummus wrap

Dinner: Lentil and vegetable curry

Day 4: Breakfast: Greek yogurt with granola and honey

Lunch: Vegetable and bean chilli

Dinner: Stuffed bell peppers with quinoa and black beans

Day 5: Breakfast: Smoothie bowl with Greek yogurt, berries, and chia seeds

Lunch: Grilled veggie panini with pesto

Dinner: Lentil and spinach lasagna

Day 6: Breakfast: Whole-grain waffles with fruit and maple syrup

Lunch: Veggie and tofu stir-fry with brown rice

Dinner: Tempeh and veggie kebabs with tzatziki sauce

Day 7: Breakfast: Smoothie with Greek yogurt, banana, and cocoa powder

Lunch: Black bean and sweet potato burger with avocado mayo

Dinner: Spaghetti with marinara sauce and sautéed veggies.

It’s also important to eat enough calories, spread protein sources throughout the day, and make sure you’re getting enough essential vitamins and minerals. A registered dietitian can help you build a personalised plan that fits your individual needs and goals.

Herbal mineral supplementation and essential micro-nutrient supplementation is an important requirement for consideration.

Contact: Getstarted@elements4life.com.au


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