chia pudding with raspberries and blueberries in a glass bowl. An excellent s fresh berries on old wooden background

Vegetarian Protein Sources – Sample Menu + Recipes Included

Still falling for the “but, where will you get your protein if you don’t eat meat?”? The fact is, there are plenty of vegan and vegetarian sources for the protein your body needs.

The average woman needs about 45g a day / 60 for men, this can easily be accomplished with the sample menu here.


Chia Pudding: (15g)

1 cup almond or other nut milk
3-4 tbsp. chia seeds
1⁄4 cup fresh berries
1 teaspoon local raw honey

Combine chis seeds and milk, let sit for 10-15 minutes while chia seeds thicken into a “pudding”, add local honey to taste. For best results, you can also make this the night before and put in the fridge. Top with berries, nuts, seeds, etc.


Curried Lentils: (18g)

¼ cup coconut oil
1 onion chopped
2 cloves garlic minced
2 cups green lentils
3 tbs. wheat-free tamari (optional)
2-3 tsp. Muchi curry powder
¼ tsp. cinnamon
3-4 Medjool dates de-pitted and chopped
Sea Salt to taste

Rinse lentils well and pick out any debris. Set aside. In a large pot, heat coconut oil and cook onion and garlic until onion is translucent. Add lentils, tamari, and half of the curry powder along with 4 cups water. Bring to a simmer and cook uncovered for 20-30 minutes. Add cinnamon, dates and remaining curry powder (to desired spice) and salt to taste. Cook another 5-10 minutes until most of the water has been absorbed and lentils are tender. Serve hot or cold.


Raw Carrot Cake with Cashew Creme Frosting (20g)


1 handful dates
1 handful walnuts
1/8 tsp. vanilla extract
1/4 cup coconut
1/8 tsp. cinnamon
1/8 tsp. nutmeg


1 cup raw cashews
1 can full-fat coconut milk
3-4 drops French Vanilla liquid stevia or honey to taste

On high speed, blend cashews and milk until thick and creamy, add sweetener to taste. Set aside.

For the cake, soak the dates for 20 minutes in water to soften, drain and add to food processor with nuts, vanilla and coconut. Blend until thick paste is formed, remove mix from food processor and stir in shredded carrot. Press mix into muffin tin or small ramekin and top with cashew creme.


Quinoa Salad (9g) + Spinach Side Salad (6g)

2 cups uncooked Quinoa
2/3 cup sautéed broccoli
1 diced red pepper
1 diced yellow pepper
1 red onion finely chopped
1 cup green peas


1 tbsp. tamari (sesame seed paste)
1 tbsp. whole grain mustard
1 tbsp. apple cider vinegar
1 tbsp. raw organic honey
Spinach Salad topped with slivered almonds (6g)
1 large handful fresh spinach
1/4 slivered almonds
1/2 carrot shredded (optional)
1/2 beet shredded (optional)

Top with Apple Cider Vinaigrette

= 48g Protein