The Powder-Free High-Protein Vegetarian: 30 meat-free, whole-food recipes with 29 g+ protein in every breakfast, lunch and dinner, from eggs, dairy, beans, lentils, tofu and tempeh. No protein powder, no fake meat. Four weekly plans and grocery lists, with every number calculated from USDA data.
Plus: use the Cookverter kitchen toolkit for free.
“But where do you get your protein?” Every vegetarian has heard it.From the welcome page.
The honest answer is that it takes a little planning, because the easy wins of a chicken breast or a tuna can are off the table.
This book does the planning. Every breakfast, lunch and dinner gives you at least 29 g of protein per serving (on average 37 g), from eggs, Greek yogurt, cottage cheese, ricotta, mozzarella, tofu, tempeh, edamame, lentils and beans. No shakes, no scoops, no ultra-processed meat substitutes.
The 4-week plan covers breakfast, lunch, dinner and a snack every day for one adult who eats eggs and dairy (lacto-ovo vegetarian), with batch lunches, freezer-friendly bakes and quick weeknight dinners.
Every breakfast, lunch and dinner has 29 g of protein or more (37 g on average), from eggs, Greek yogurt, cottage cheese, ricotta, mozzarella, tofu, tempeh, edamame, lentils and beans.
Protein comes from eggs, Greek yogurt, cottage cheese, ricotta, mozzarella, tofu, tempeh, edamame, lentils and beans. No shakes, no scoops, no ultra-processed meat substitutes.
17 recipes are ready in 30 minutes or less, from 9-minute Turkish-style eggs to 25-minute naan pizzas.
The 4-week plan covers breakfast, lunch, dinner and a snack every day for one adult who eats eggs and dairy, with batch lunches, freezer-friendly bakes and quick weeknight dinners.
Every ingredient is matched to a USDA FoodData Central entry and added up by script. Every ID is printed in the book.
Grams with cups, spoons and ounces alongside. Oven temperatures in °C and °F, for conventional and fan ovens.
Kitchen basics on pages 6–7: Your vegetarian protein toolkit and Tofu, tempeh and beans, made delicious. Then four weeks of plans and grocery lists, the recipe chapters, swaps and a nutrition index.
| Section | What it is | Pages |
|---|---|---|
| Welcome | Why this book | p. 3 |
| How to use this book | How the plan works | p. 4 |
| Protein, from real food | Kitchen basics | p. 5 |
| Your vegetarian protein toolkit | Kitchen basics | p. 6 |
| Tofu, tempeh and beans, made delicious | Kitchen basics | p. 7 |
| Storing, freezing and food safety | Kitchen basics | p. 8 |
| Week 1: Comfort bakes | Plan + grocery list | p. 9–10 |
| Week 2: Spice and crunch | Plan + grocery list | p. 11–12 |
| Week 3: Bowls and brunch | Plan + grocery list | p. 13–14 |
| Week 4: Fresh and green | Plan + grocery list | p. 15–16 |
| Breakfasts | 7 recipes | p. 17–23 |
| Lunches | 8 recipes | p. 24–31 |
| Dinners | 10 recipes | p. 32–41 |
| Snacks | 5 recipes | p. 42–46 |
| Swaps and substitutions | Swaps | p. 47 |
| Nutrition index | All 30 recipes at a glance | p. 48 |
| How we calculated + sources | Method and sources | p. 49 |
Cookverter kitchen toolkit. Cooking in cups or ounces? Use our free online converters for volume, weight, oven temperature and cups to grams by ingredient, plus a recipe scaler, at cookverter.com.
Crisp naan bases spread with tomato, then loaded with lemony ricotta, spinach, mozzarella and an egg baked right into the middle. Pizza night in 25 minutes.
Serves 2 · Prep 10 min · Cook 15 min
Tip: Eat fresh. For a firmer yolk, give it 2–3 minutes more.
Keeps: Fridge 3 days; not for freezing.
Cooking for more people? Scale this recipe with Cookverter, our free recipe scaler.
Nutrition per serving, calculated from USDA FoodData Central values. Brands vary. From page 41 of the book.
Most recipe books don’t say where their nutrition numbers come from. Ours do.
High-protein vegetarian meals from real, everyday food. No powders, no fake meat, no guesswork.
Secure checkout with Stripe. Digital download: nothing is shipped.
No. Every recipe gets its protein from ordinary foods: eggs, Greek yogurt, cottage cheese, ricotta, mozzarella, tofu, tempeh, edamame, lentils and beans.
Every breakfast, lunch and dinner has 29 g of protein or more, 37 g on average. The snacks are lighter, from 14 g up. Days average about 1,830 kcal (from 1,498 to 2,050) and 129 g of protein across four meals: breakfast, lunch, dinner and a snack. Need more? Add bread, fruit, rice or potatoes and keep the protein.
No. It is lacto-ovo vegetarian: the recipes use eggs and dairy. The swaps page has vegan ideas (silken tofu in place of Greek yogurt or cottage cheese, crumbled tofu for scrambled eggs), and notes that protein will usually be a little lower.
It helps, but it isn’t everything. Tofu and tempeh share the plate with eggs, Greek yogurt, cottage cheese, ricotta, lentils and beans, and the book has a page on choosing, pressing and cooking tofu so it isn’t bland.
Each ingredient is matched to a specific USDA FoodData Central entry, and a script adds them up per recipe and per day. The ID for every ingredient is printed in the book. Figures are estimates: brands vary.
Please ask your doctor first. This book is general information, not medical advice, and is not designed for any medical condition. That matters especially if you have kidney or liver disease, diabetes, a digestive condition, have been told to limit protein, or are pregnant or breastfeeding.
A 50-page PDF you can read on a phone, tablet or computer, or print. It is a digital download; nothing is shipped.
9 more powder-free guides, $17 each. Every one is a PDF with full nutrition per recipe.
The Powder-FreeProtein PlanFour weeks of high-protein, lower-carb meals from real, everyday food, with weekly plans and grocery lists.
The Powder-Free High-ProteinSlow CookerDump-and-go and batch slow cooker recipes with 30 g+ protein per main, plus a freezer chapter.
TheProtein + Fiber PlanHigh protein meals with real fiber, from beans, lentils, whole grains, vegetables and seeds.
The Powder-Free High-ProteinAir FryerCrispy, fast air fryer recipes with 26 g+ protein in every breakfast, lunch and dinner.
The Powder-Free High-ProteinMeal PrepOne Sunday session makes weekday breakfasts, five lunches and a snack batch. 32 g+ protein per main.
The Powder-Free High-ProteinBreakfastsSweet and savory breakfasts with 26 g+ protein in each, from 5-minute bowls to weekend brunches.
The Powder-Free High-ProteinSnacks & DessertsSavory and sweet snacks, warm puddings and cool desserts with 12 g+ protein in every one.
The Powder-Free High-ProteinFamily DinnersFamily dinners with 30 g+ protein per adult serving, from pizza night and nachos to fish pie, plus lunchbox recipes.
The Powder-Free High-ProteinMediterraneanRecipes from Greece, Italy, Spain, Turkey, the Levant, France and North Africa, with 29 g+ protein per main.