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Muscle -building vegetarian meal plan

meal plan
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Muscle isn’t built by meat alone – there are plenty of vegetarian-friendly sources of muscle-building, body-repairing protein. Whether you’re a full-on veggie or a carnivore who likes to dabble, try this plan and become a green giant.

Breakfast

Porridge oats with milk combines a hefty dose of protein with slow-release carbs to help fuel your morning.

Lunch

Roasted butternut squash with goat’s cheese (serves 2)

1 butternut squash, halved / A pinch of chilli flakes / 1tsp thyme /
1 garlic clove, crushed / 2tsp olive oil / 1 courgette, chopped / 1 red pepper, chopped / 100g goat’s cheese / 50g pine nuts / 100g cherry tomatoes, halved / 1tbsp parsley / 1tbsp parmesan

To make

  • Heat the oven to 180°C/gas mark 4. Criss-cross the flesh of each squash half with a sharp knife.
  • Mix the chilli, thyme, garlic and olive oil and brush the flesh with the mixture.
  • Roast the squash in a roasting tin for 40 minutes.
  • In a separate roasting tin, roast the pepper and courgette for 25 minutes.
  • Remove the squash from the oven and stuff with the roasted veg, goat’s cheese, pine nuts and tomatoes, then roast for further ten minutes.
  • Sprinkle grated parmesan and chopped fresh parsley over the top, then serve.

Dinner

Chickpea curry is packed with protein and fibre to fill you up and maintain a healthy digestive system.

Snacks

Cottage cheese, Greek yoghurt and almonds  all provide hefty doses of protein, helping to support your muscle-building between meals.

Nutritional info

Goat's cheese contains a hefty hit of protein, as well as being low in salt and high in vitamins D and K.

Courgette is a source of manganese, which helps the body to process protein and produce testosterone.

Pine nuts are full of protein, vitamin A and healthy monounsaturated fat.

Daily totals

2,613 calories

331g carbs

156g protein

77g fat

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