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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.
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