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Short answer: you don't need meat to build a protein-rich meal. Beans, lentils, eggs, tofu, dairy, nuts and seeds all bring protein to the plate, and the easiest way to make a meal feel complete is to start with one of them and build around it.
Most of us plan dinner around a protein anyway. When that protein happens to be a pulse or an egg rather than chicken, it helps to have a few go-to meals you can make without much thought. Here are twelve, plus a simple way to plan your week.
Which vegetarian foods are good sources of protein?
The NHS lists pulses (beans, peas and lentils) as a low-fat source of protein, fibre, vitamins and minerals. Eggs, tofu, mycoprotein, textured vegetable protein and tempeh are other protein sources, and nuts and seeds contribute too. Milk and dairy foods are good sources of protein as well. Eating a mix across the week is the easiest way to cover a range of foods, rather than relying on just one.
12 high protein vegetarian meals
1. Lentil and vegetable curry. Red lentils cook in about 20 minutes and soak up spices well. Serve with brown rice or wholemeal flatbread.
2. Chickpea and spinach tray bake. Roast chickpeas with tomatoes and spinach, then top with a spoonful of Greek-style yoghurt.
3. Shakshuka with feta. Eggs poached in spiced tomato sauce, finished with feta and eaten with wholemeal bread.
4. Tofu stir-fry. Press and cube the tofu, fry until golden, then add whatever vegetables are in the fridge.
5. Black bean quesadillas. Mashed black beans, cheese and peppers in a wholemeal tortilla. Ready in 10 minutes.
6. Veggie chilli with kidney beans. A big batch keeps well in the fridge or freezer for weekday lunches.
7. Halloumi and quinoa bowl. Grilled halloumi, quinoa, cucumber and a lemon-herb dressing.
8. Mycoprotein bolognese. Mycoprotein mince in a tomato sauce over wholewheat pasta is a familiar crowd-pleaser.
9. Omelette with beans and greens. Two or three eggs, a handful of greens and a spoonful of butter beans folded in.
10. Cottage cheese and tomato toast. A quick lunch on wholegrain bread with seeds on top.
11. Peanut-butter noodle bowl with edamame. Soba or wholewheat noodles, edamame and a peanut dressing.
12. Veggie traybake with halloumi or paneer. Chop, season, roast. Add a tin of beans if you want more protein.
How to plan a week of vegetarian meals
Start with the protein, add a wholegrain or starchy carb, then fill half the plate with vegetables. Cooking a large pot of lentils or chilli on Sunday gives you lunches for several days. Keep tins of beans, chickpeas and lentils in the cupboard, and eggs and tofu in the fridge, so there is always a base to build on.
Don't forget iron, vitamin C and B12
The NHS notes that vegetarians are more likely to have lower iron stores, because plant iron is harder to absorb. Adding vitamin C to a meal, such as peppers, tomatoes or citrus, helps your body absorb it. B12 is only found naturally in animal products, so if you eat eggs or dairy regularly you probably get enough; if you eat few animal products, look for fortified foods.
When time is short
Some days there is simply no time to cook. A One Meal bar or shake can be a handy backup for those days, so a busy day doesn't turn into no proper meal at all. It's one tool among many, not a replacement for varied everyday food. You can see the range under meal replacement.
More ideas
Looking for more? Try our high protein dinner ideas, high protein lunch ideas and our guide to good sources of protein.
If you follow a special diet, are pregnant or breastfeeding, or have a medical condition, talk to your GP or a registered dietitian before changing how you eat.
Sources
- NHS, The vegetarian diet
Last updated: 28 October 2026
