High-protein vegetarian meal plan

• •1 cup (240 g) plain Greek yogurt, 2%
• •60 g rolled oats
• •1 cup mixed berries
• •1 tbsp chia seeds
• •1 tbsp almond butter
• •1 tbsp honey

Stir oats, chia and yogurt with a splash of milk or water and refrigerate overnight. Top with berries, almond butter and honey in the morning.

• •1 cup (225 g) low-fat cottage cheese
• •1 medium apple, sliced
• •20 g walnuts
• •Pinch of cinnamon

Spoon cottage cheese into a container, add apple and walnuts, and dust with cinnamon.

• •1 cup cooked quinoa (185 g)
• •3/4 cup canned chickpeas, drained (120 g)
• •1 cup roasted sweet potato cubes (150 g)
• •2 cups baby spinach
• •1/4 avocado
• •2 tbsp tahini
• •1 tbsp lemon juice
• •1 tsp olive oil

Roast sweet potato and chickpeas at 200°C (400°F) for 25 minutes with olive oil and paprika. Assemble over quinoa and spinach, then drizzle with tahini mixed with lemon juice and water.

• •1 whole-wheat tortilla
• •3 tbsp hummus
• •1/2 cucumber, sliced
• •1 small carrot, grated
• •Handful of lettuce

Spread hummus on the tortilla, layer in veggies, roll up tightly and slice in half.

• •150 g extra-firm tofu, cubed
• •1 cup broccoli florets
• •1/2 red bell pepper, sliced
• •1/2 cup (95 g) cooked brown rice
• •1 tbsp soy sauce
• •1 tsp sesame oil
• •1 tsp grated ginger
• •1 clove garlic, minced
• •1 tsp cornstarch

Press and pan-sear tofu until golden, then set aside. Stir-fry the veggies with garlic and ginger, return tofu, add soy sauce and cornstarch slurry, and serve over rice.