Protein Vegetarian Lunch Recipes to Build Muscle
1. Quinoa and Black Bean Power Bowl
Ingredients
- 1 cup quinoa (dry)
- 1 can black beans (rinsed and drained)
- 1/2 cup corn kernels (fresh or frozen)
- 1/2 cup diced bell peppers (any color)
- 1/4 cup diced red onions
- 1 avocado, sliced
- 2 tablespoons olive oil
- Juice of 1 lime
- 1/4 teaspoon cumin
- 1/4 teaspoon paprika
- Salt and pepper to taste
- Fresh cilantro for garnish
2. Ingredient Facts
Total Nutritional Information (Approximate)
- Calories:
- Protein:
- Carbohydrates:
- Fat:
Preparation Steps
- Cook the Quinoa:
- Prepare the Vegetables:
- Mix the Dressing:
Cooking Instructions
- Combine Ingredients:
- Add the Dressing:
- Top with Avocado:
Serving Suggestions
2. Chickpea and Spinach Stuffed Sweet Potatoes
Ingredients
- 2 large sweet potatoes
- 1 can chickpeas (rinsed and drained)
- 2 cups fresh spinach
- 1/2 cup Greek yogurt (optional)
- 1 tablespoon tahini
- 1 tablespoon olive oil
- 1/2 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- Juice of 1 lemon
- Salt and pepper to taste
2. Ingredient Facts
Total Nutritional Information (Approximate)
- Calories:
- Protein:
- Carbohydrates:
- Fat:
Preparation Steps
- Preheat the Oven:
- Bake the Sweet Potatoes:
- Sauté the Spinach:
Cooking Instructions
- Prepare the Chickpeas:
- Assemble the Stuffed Potatoes:
- Add Greek Yogurt (Optional):
Serving Suggestions
3. Tofu and Edamame Stir-Fry
Ingredients
- 1 block (14 oz) extra-firm tofu (pressed and cubed)
- 1 cup shelled edamame (cooked)
- 1/2 cup sliced bell peppers
- 1/2 cup broccoli florets
- 2 tablespoons sesame oil
- 2 tablespoons soy sauce (low sodium)
- 1 tablespoon rice vinegar
- 1 teaspoon grated ginger
- 1 teaspoon garlic (minced)
- 1 tablespoon sesame seeds for garnish
2. Ingredient Facts
Total Nutritional Information (Approximate)
- Calories:
- Protein:
- Carbohydrates:
- Fat:
Preparation Steps
- Press the Tofu:
- Prepare the Vegetables:
Cooking Instructions
- Cook the Tofu:
- Sauté the Vegetables:
- Combine: