High Protein Vegetarian Meals: 5 Family Dinners

It is 5.45pm. One child wants pasta, one wants “nothing with bits in”, and you want something that will actually keep you full after a class. Meat-free nights are a great way to save money, but a bowl of plain pasta with tomato sauce will not do much for anyone’s energy. The fix is simple: build every dinner around a proper protein. Below are five high protein vegetarian meals I cook for families, with honest prep times, rough protein per adult portion, and swaps to make each one work for picky kids.

How I build high protein vegetarian meals

Every recipe below follows the same three-part rule, which you can use on any meal:

1. One main protein that fills about a quarter of the plate: eggs, lentils, beans, tofu, paneer, halloumi or a meat alternative.
2. A “booster” that adds a few extra grams for free: a spoon of Greek yoghurt, grated cheese, a handful of frozen peas or edamame, or a sprinkle of seeds.
3. Veg plus a starchy carb, in line with the NHS Eatwell Guide.

Protein figures are rough and depend on brands and portion sizes. They are there to help you compare, not to count.

1. Red lentil and chickpea dhal (30 minutes)

Serves 4. Roughly 20g protein per adult portion with yoghurt.

Soften an onion, garlic and ginger in a little oil, add a teaspoon each of cumin, turmeric and mild curry powder, then 250g dried red lentils, a tin of chopped tomatoes and about 900ml of stock. Simmer for 20 minutes, stirring now and then. Add a drained tin of chickpeas and a big handful of spinach for the last 5 minutes. Serve with rice or wholemeal chapatis and a spoon of plain yoghurt.

• Kid swap: blend half the pot smooth. Children who refuse “lumpy” food often eat smooth dhal like soup, with bread for dipping.
• Protein swap: stir in cubes of paneer at the end for a richer version.

2. Black bean and egg breakfast-for-dinner tacos (15 minutes)

Serves 4. Roughly 25g protein per adult portion.

Warm two drained tins of black beans with smoked paprika, cumin and a squeeze of lime, mashing a few with a fork. Scramble 6 to 8 eggs. Let everyone fill their own wraps with beans, eggs, grated cheese, sweetcorn, chopped tomato and avocado.

• Kid swap: the build-your-own set-up is the whole trick. Kids eat more when they choose what goes in.
• Protein swap: add a spoonful of cottage cheese or Greek yoghurt instead of soured cream.

3. Tofu and veg traybake with peanut sauce (35 minutes, 10 of them hands-on)

Serves 4. Roughly 22g protein per adult portion.

Press a 400g block of firm tofu with kitchen paper, cut into cubes and toss with a tablespoon of soy sauce and a tablespoon of cornflour. Spread on a tray with chopped peppers, broccoli and red onion, drizzle with oil and roast at 200C (180C fan) for about 25 minutes, turning once. Mix 2 tablespoons of peanut butter with soy sauce, lime juice and warm water for a quick sauce. Serve with noodles or rice and a handful of edamame.

• Kid swap: keep the sauce on the side. Crispy tofu “nuggets” on their own often win over sceptical children.
• Allergy note: swap the peanut butter for tahini or a sweet chilli and soy glaze if anyone has a nut allergy.

4. Lentil “bolognese” with hidden veg (40 minutes)

Serves 4 with leftovers. Roughly 22g protein per adult portion with cheese.

Finely chop or grate an onion, carrot, celery stick and courgette and soften them in oil. Add garlic, a tablespoon of tomato purée, 2 tins of chopped tomatoes, 150g dried red or green lentils and enough water to cover. Simmer for 25 to 30 minutes until the lentils are soft. Serve over wholewheat pasta with grated cheddar or parmesan.

• Kid swap: if anyone spots the lentils, use half lentils and half mycoprotein mince, which looks more like a classic bolognese.
• Batch tip: this freezes well. Make double on Sunday. I explain how in high protein batch cooking for families.

5. Halloumi, chickpea and roast veg couscous (25 minutes)

Serves 4. Roughly 25g protein per adult portion.

Roast a tray of chopped courgette, peppers and red onion with a drained tin of chickpeas for 20 minutes at 200C (180C fan). Meanwhile, pour boiling stock over couscous and cover. Fry a 225g block of sliced halloumi in a dry pan for 2 minutes each side. Fluff the couscous, mix in the veg and chickpeas, and top with halloumi and a spoon of yoghurt mixed with lemon and mint.

• Kid swap: salty, squeaky halloumi is a favourite with many children. Serve their veg separately if they prefer it “not touching”.
• Lighter swap: halloumi is high in salt, so for a lower-salt option use eggs or a tin of butter beans instead.

A quick weekly plan

You do not have to go fully vegetarian to benefit. A realistic plan for a mixed family might be:

• Monday: lentil bolognese (make double)
• Wednesday: bean and egg tacos
• Friday: tofu traybake
• Following Monday: bolognese from the freezer

Three meat-free dinners a week, very little extra effort. For the basics behind these meals, see my guide to vegetarian protein sources, and for more money-saving ideas, healthy family meals on a budget.

Where exercise fits

These meals are designed for parents who train. In my bootcamp classes we work on strength, conditioning and mobility, and the parents who recover best are usually the ones eating a decent protein-rich dinner the night after. If you are 35 or over and want to keep your strength as the years go by, my SYP Built To Last functional strength class pairs perfectly with this way of eating.

FAQs

What is the highest protein vegetarian meal?

Meals based on tofu, tempeh, eggs, paneer or halloumi, plus a pulse such as lentils or chickpeas, usually come out highest. Adding Greek yoghurt or cheese on top pushes it higher still.

How can I get 30g of protein in a vegetarian meal?

Combine two sources. For example, three eggs plus a portion of beans, or a 100g serving of tofu with edamame and a peanut sauce. Most of the meals above get close to this with an adult portion and a booster.

Are high protein vegetarian meals OK for toddlers?

Yes, in smaller portions and without added salt. Watch the salt in halloumi, stock cubes and soy sauce, and avoid whole nuts for under 5s because of the choking risk.

Will my kids get enough iron without meat?

They can, if meals include pulses, eggs, fortified cereals and green veg, ideally with some vitamin C. If you are worried, speak to your GP or health visitor.

Book your first class

Got dinner sorted? Now give yourself 45 minutes. SYP Bootcamp runs small-group classes indoors in a church hall in Archway N19, with no more than 10 people and an easier and harder option for every exercise, so all fitness levels fit in. It costs £15 a class and the timetable is sent when you book. Book your £15 class here or call or WhatsApp me on 07301 512215. If you want me to build your training and eating around your own goals, have a look at the SYP Fitness transformation programme.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.