30-Day High-Protein Vegetarian Dinner Plan

Cajun-Spiced Tofu Tostadas with Beet Crema
Photo: Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat

This month, enjoy these meatless mains that are packed with protein. With at least 15 grams of protein per serving, these vegetarian dinners are nutritious and tasty choices that will help keep you full and satisfied. Recipes like our Vegetarian Protein Bowl and Cream of Mushroom & Barley Soup are healthy, filling and delicious dishes you'll be making for months to come.

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Vegetarian Protein Bowl

vegetarian protein bowl
Fred Hardy

This vegetarian protein bowl has everything you need for a complete meal in one bowl. Beans not only boost protein, but also add creaminess to the farro mixture. Chimichurri sauce brightens the dish.

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Cajun-Spiced Tofu Tostadas with Beet Crema

Cajun-Spiced Tofu Tostadas with Beet Crema
Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat

Crumbled tofu spiced up with Cajun seasoning is layered onto these tostadas with a juicy mango slaw. A dollop of sour cream zhuzhed up with beet and lime adds even more flavor. Look for precooked beets in the produce department of your grocery store.

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Spinach Ravioli with Artichokes & Olives

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Store-bought spinach ravioli and a handful of basic pantry items are all you need to get a healthy dinner on the table in 15 minutes. Ingredients like oil-packed sun-dried tomatoes, briny Kalamata olives and toasty pine nuts help to build big flavor fast. If you can't find frozen artichokes, swap in a 15-ounce can (just be sure to drain and rinse them well).

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Cream of Mushroom & Barley Soup

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This sophisticated take on creamy mushroom soup is rich with earthy porcini mushrooms and has the added goodness of whole-grain barley.

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Baked Falafel Sandwiches

baked falafel sandwich

This street-style falafel sandwich is herbaceous, tangy and rich. The falafel gets nice and crispy in the oven while the veggies inside keep it simple and fresh. Make the tahini sauce (see Associated Recipes) ahead of time for easy prep. Wrapping the sandwich in foil makes it a perfect bring-along lunch and helps hold it together for eating on the go.

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Crispy Pea Fritter Salad

Crispy Pea Fritter Salad
Jason Donnelly

We mashed together peas, fresh mint and lemon zest with breadcrumbs to make small pan-fried cakes perfect for topping a salad.

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Smothered Black Soybean Burgers

Smothered Black Soybean Burgers
Photography / Nico Schinco, Food Styling / Frances Boswell, Prop Stylist / Paige Hicks

These flavor-packed burgers get tang from kimchi, umami from soy or fish sauce and heat from gochugaru. Topped with caramelized onions and slaw, they're super-satisfying.

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Red Lentil Soup with Saffron

Red Lentil Soup with Saffron
Jacob Fox

This hearty red lentil soup uses spices common in Persian cuisine: turmeric, cumin and saffron. Enjoy it with a warm baguette or steamed rice.

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Vegan Shepherd's Pie

vegan shepherd's pie

Lentils take the place of ground meat and vegan butter adds creaminess to the mashed potatoes in this easy vegan shepherd's pie recipe. If you want to cut down on the cooking time, use precooked lentils and omit most of the vegetable broth, adding some in only if the mixture seems dry.

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Cheesy Black Bean & Quinoa Skillet Casserole

Cheesy Black Bean & Quinoa Skillet Casserole
Rachel Marek

This Southwestern-inspired one-skillet casserole is stuffed with quinoa and plenty of fresh vegetables. Sharp Cheddar cheese flavors the filling and adds a layer of ooey-gooey melted cheese on top.

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Massaged Kale Salad with Roasted Sweet Potato & Black Beans

Massaged Kale Salad with Roasted Sweet Potato & Black Beans
Jacob Fox

Loaded with roasted sweet potatoes and shallots, black beans, quinoa, feta and pepitas, this salad makes for a satisfying meatless meal. Not only does massaging the kale tenderize it, it also helps the greens absorb more of the bright dressing.

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Spring Vegetable Lasagna

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No-boil noodles help get this crowd-pleasing vegetarian lasagna in the oven fast. Using a mandoline isn't essential, but will make quick work of producing thin, uniform slices of roots that cook super-evenly and look stunning. Serve with a mixed green salad with red-wine vinaigrette and crusty bread.

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Mushroom French Dip

Mushroom French Dip
Jacob Fox

Meaty portobello mushrooms have just the right amount of earthy, savory flavor and the perfect texture to replace beef in these vegetarian French dip sandwiches.

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Instant Pot Lentil Soup

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This Instant Pot lentil soup is quick enough to prepare when you get home from work for an easy weeknight dinner. This vegetarian soup recipe is full of aromatic vegetables, brown lentils and fresh spinach. A splash of balsamic vinegar brightens the flavor, and a garnish of radish and parsley gives this comforting soup a fresh finish.

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Green Goddess Salad with Chickpeas

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In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

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Broccoli & Quinoa Casserole

Broccoli & Quinoa Casserole
Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee

This broccoli-quinoa casserole makes a hearty vegetarian main dish. As the quinoa absorbs water and cooks, it creates the perfect amount of steam for cooking the broccoli. The broccoli is crisp-tender and adds texture to contrast with the creamy, cheesy quinoa. Swap in tricolor quinoa, if you prefer.

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Stuffed Sweet Potato with Hummus Dressing

Stuffed Sweet Potato with Hummus Dressing

Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

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Cheesy Marinara Beans

Cheesy Marinara Beans
Photography / Nico Schinco, Food Styling / Frances Boswell, Prop Stylist / Paige Hicks

This ooey-gooey dish has baked-pasta vibes but features protein-packed beans instead of noodles. Look for dried corona beans, a larger, creamy white bean, at natural-foods stores or online. Cannellini are a good substitute. Serve with a green salad and toasted baguette.

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Black Bean-Quinoa Bowl

Black Bean-Quinoa Bowl

This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.

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Caprese Pasta Salad

Caprese Pasta Salad
Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine Keely

This light and fresh caprese pasta salad is brought together with a bright and tangy dressing, with fresh mozzarella pearls adding creaminess to every bite.

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Buttermilk Fried Tofu with Smoky Collard Greens

Buttermilk Fried Tofu with Smoky Collard Greens

Dipping tofu in buttermilk makes the coating stick for a crispy pan-fried tofu, reminiscent of fried chicken. Spicing up the collards with paprika coats them with smoky flavor while keeping this dish vegetarian. And this quick, easy and healthy dinner comes together in just 25 minutes, so it's great for busy weeknights.

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Mozzarella, Basil & Zucchini Frittata

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This vegetable-studded frittata recipe is one of the quickest meals you can make. Make it for breakfast, or serve for lunch or dinner with a tossed salad and a slice of olive oil-drizzled crusty baguette.

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Vegan Lentil Stew

Vegan Lentil Stew
Fred Hardy

This comforting vegan lentil stew is incredibly satisfying thanks to hearty lentils and sweet potato. The leeks provide a savory allium note while the tomato paste, miso and cumin add bold flavor.

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Tex-Mex Pasta Salad

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A light and creamy green-salsa dressing highlights this easy pasta salad with Southwestern flavors.

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Spinach-&-Artichoke-Dip Grilled Cheese

spinach artichoke dip grilled cheese
Jacob Fox

This spinach-and-artichoke-dip grilled cheese offers the classic ooey-gooey filling, packed with plenty of spinach and artichokes, between two slices of crispy toasted bread so you can ditch the dipping.

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Chickpea & Quinoa Grain Bowl

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It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies!

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Winter Greens Bowl

Winter Greens Bowl
Ali Redmond

This one-pan meal packs in lots of plant-based protein and flavor thanks to beans and quinoa, while a creamy lemon-garlic dressing completes the dish.

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3-Ingredient Goat Cheese Pasta with Broccoli

3-Ingredient Goat Cheese Pasta with Broccoli
Carolyn A. Hodges, R.D.

Swap out regular pasta for pasta made with chickpeas and you'll more than triple the fiber and double the protein in this simple, satisfying dish. Be sure to save some of the pasta water to make a sauce. Feel free to use frozen broccoli in a pinch (you can blanch the broccoli in the same water you use to cook the pasta).

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Mushroom Melts

Mushroom Melts
Antonis Achilleos

This mushroom melt has both Gruyère and Swiss cheeses that work together with earthy mushrooms to create a delicious ooey-gooey vegetarian grilled cheese. Balsamic vinegar helps lighten the sandwich, and the thin slices of rye bread help keep the sodium in check.

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Black Bean-Cauliflower "Rice" Bowl

Black Bean-Cauliflower "Rice" Bowl

This aromatic cauliflower rice bowl comes together in minutes and is a simple meal for one. Using frozen riced cauliflower instead of rice keeps the carbs in check--and makes for quicker prep.

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