Heyyyy,
True story ...I’ve been vegetarian for 34 years. It's not because it’s “healthier,” but because meat and seafood just gross me out. If you eat them, amazing. Balancing meals is genuinely easier with animal protein! For the rest of us plant-leaning humans, hitting protein without sliding into carb-land takes extra intention. Most vegetarians are either under-eating protein or overdoing carbs (or both). These are the grab-and-go staples helping me hit protein consistently ... especially on travel days, busy homeschool-work juggle days, and the “we are not cooking from scratch” days.
Many of these still need a little love added (fiber, proteins stacked, color, healthy fat) to be fully balanced, but they’re clutch foundations for meals, snacks, or dessert. I do NOT gatekeep, so… here ya go:
• Kaizen Mac & Cheese
High-protein and low net carb noodles + cheesy comfort. I usually add steamed broccoli and replace the milk with cottage cheese.
• Nutritional Yeast
Savory, cheesy sprinkle with a little protein (and B12) boost. I toss on salads, eggs, tofu scrambles, soups, sauces + dressings.
• Cottage Cheese
Fast protein anchor for sweet or savory bowls. Sweet: berries + basil seeds. Savory: tomatoes + cucumbers + everything seasoning.
• Eggs
The original 5-minute meal. I usually scramble 1 or 2 with a bunch of egg whites, lots of veggies, sriracha and maybe a little cheese.
• Egg Whites
Easy way to bump protein in scrambles, oats (“proats”), or cottage cheese pancakes.
• Kaizen Pasta
High-protein, low net carb pasta that actually tastes like pasta. I pair with whatever kind of sauce we're in the mood for and usually veggies too.
• Actual Veggies veggie burgers (the 18g protein ones)
Clean ingredient, super-satisfying patties. I usually eat 2 at once with some veggies on the side or chop into a bowl to make a "burger bowl".
• Kaizen Rice
Protein-y rice swap. Stir-fry with frozen veggies, edamame, and coconut aminos for a 10-minute bowl.
• Three Wishes Cereal
High-protein cereal for snack or dessert time. I pour over high-protein milk and sometimes add nut butter and hemp seeds.
• ALOHA Bars (PB cup is my FAV!)
Solid travel backup or snack on the go.
• Egglife Wraps
Protein-forward wraps. Great vehicle for tofu, eggs, or cottage cheese + veggies.
• Skyr (unflavored)
Thick, tangy, and versatile. Sweet it up with cinnamon + berries or go savory with lemon, dill, and cucumbers.
• Truvani Protein Powder
Minimal-ingredient protein I use for quick shakes or to boost oats/pancakes.
• Chobani Protein Drink
Grab-and-go fridge MVP. They make ones with 30g of protein too, but they've been hard to find lately.
• Unsweetened Greek Yogurt cups
Easy single-serve. I look for ones with at least 20g protein and no added sugar. There are a few brands. Great snack or meal starter.
• Tofu (I look for organic + sprouted)
Endlessly customizable. Bake, air-fry, or stir-fry, then sauce. I like crispy cubes over a big veggie bowl.
• PB2 (powdered peanut butter)
Peanut flavor with extra protein. Great in sauces, oats, or mixed into Skyr or baked goods.
• Pumpkin Seeds
Crunch + minerals + sneaky protein. Sprinkle on oatmeal, salads, soups, yogurt, pasta. Instant upgrade.
• Banza Pizza Crust
Protein-y crust night. Top with cottage cheese or high protein pesto, roasted veggies, and a drizzle of hot honey.
• Orgain Protein Shakes
Car or airport insurance policy. 30g protein. Pair with a banana and some veggies and hummus for a fuller meal.
If you’re omnivorous, you can rotate your fav. meat and seafood dishes with some of these! If you’re vegetarian like me, these staples make “enough protein, moderate carbs, happy brain” a lot more doable.
Here are some recent posts I've made using some of these:
Burger bowl
Mac n cheese
Creamsicle
Savory Mexican Yogurt Bowl
Protein Iced Coffee
Fridge Clean-out Meal
XO,
Tara
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