6 High-Protein Vegetarian Meals Under 350 Calories for Muscle Repair

At QuickAdvisr, we bring you expert insights. Building muscle doesn’t require meat—plant-based foods can be just as effective when chosen wisely. If you’re looking for 6 high-protein vegetarian meals under 350 calories for muscle repair, you’re in the right place. These meals are packed with essential amino acids, fiber, and nutrients to support recovery and keep you energized.

Why Protein Matters for Muscle Repair — QuickAdvisr Insights

Protein is the building block of muscles. After a workout, your body needs protein to repair and rebuild muscle fibers. Vegetarian sources like legumes, tofu, and quinoa provide complete proteins when combined strategically. Here’s why these meals work:

“Plant-based proteins are rich in antioxidants and anti-inflammatory compounds, which can speed up recovery and reduce muscle soreness.” — Nutrition Research Journal

6 High-Protein Vegetarian Meals Under 350 Calories

1. Scrambled Tofu with Spinach (320 Calories)

This protein-packed breakfast is quick and easy. Firm tofu provides 20g of protein per serving, while spinach adds iron for energy.

1. Sauté ½ cup crumbled tofu in olive oil (1 tsp).
2. Add 1 cup fresh spinach and spices (turmeric, black pepper).
3. Serve with whole-grain toast (1 slice).

2. Chickpea & Avocado Salad (340 Calories)

Chickpeas offer 15g of protein and healthy fats from avocado. Perfect for a post-workout lunch!

1. Mix ½ cup chickpeas, ¼ avocado (diced), and cherry tomatoes.
2. Toss with lemon juice, salt, and a dash of olive oil.
3. Top with fresh cilantro.

3. Lentil & Quinoa Bowl (350 Calories)

A complete protein source with 18g of protein per serving. Lentils and quinoa together provide all nine essential amino acids.

1. Cook ½ cup lentils and ¼ cup quinoa separately.
2. Combine with steamed broccoli and a drizzle of tahini.
3. Sprinkle with sesame seeds.

4. Greek Yogurt with Nuts & Berries (330 Calories)

Greek yogurt is a vegetarian powerhouse with 17g of protein. Berries add antioxidants for recovery.

1. Mix ¾ cup plain Greek yogurt with ½ cup mixed berries.
2. Add 1 tbsp chopped almonds for crunch.
3. Drizzle with a teaspoon of honey (optional).

5. Edamame & Brown Rice Stir-Fry (345 Calories)

Edamame delivers 16g of protein, and brown rice provides slow-digesting carbs for sustained energy.

1. Sauté ½ cup edamame with garlic and ginger.
2. Add ½ cup cooked brown rice and shredded carrots.
3. Season with low-sodium soy sauce.

6. Black Bean & Sweet Potato Tacos (335 Calories)

Black beans and sweet potatoes create a fiber-rich, muscle-friendly meal with 14g of protein.

1. Mash ½ cup black beans with roasted sweet potato cubes.
2. Fill two corn tortillas and top with salsa.
3. Garnish with lime juice and fresh cilantro.

Nutritional Comparison of These Meals

Tips for Maximizing Muscle Repair

To get the most from these 6 high-protein vegetarian meals under 350 calories for muscle repair, follow these guidelines:

1. Pair proteins: Combine grains (quinoa) and legumes (lentils) for complete amino acids.
2. Time your meals: Eat protein-rich meals within 2 hours post-workout.
3. Stay hydrated: Water aids nutrient absorption and muscle recovery.

Final Thoughts

Whether you’re vegetarian or just exploring plant-based options, these 6 high-protein vegetarian meals under 350 calories for muscle repair prove that you don’t need meat to build strength. With balanced nutrients and delicious flavors, they’re perfect for fueling your fitness journey.

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