If you’re trying to gain muscle and lose fat, then you probably know the importance of eating enough protein.
And you also know that eating meat makes it very easy to do this.
Is it necessary, though?
Absolutely not. You can get plenty of protein and build plenty of muscle eating little (or even no) meat.
You can also benefit in other ways from including vegetarian recipes in your meal plans.
For starters, vegetarian dishes tend to focus on fruits and vegetables, which helps ensure you’re getting the micronutrients you need in addition to hitting your macros.
Research shows that eating vegetarian a few times a week can also save you money, so there’s another good reason to get some “clean eating” into your life.
And last but not least, the right vegetarian recipes taste awesome.
From Creamy Pumpkin & Sweet Potato Soup to Cheesy Curried Cauliflower Pasta, Vegetable Pot Pie, Baked Zucchini Fries, and Brussels Sprouts Veggie Sliders, these dishes give their carnivorous counterparts a serious run for their money.
Enjoy!
Most casseroles have ground or shredded meat to make a filling one-dish meal, but that’s not necessary if you lots of veggies, plus quinoa for protein.
This vegetarian casserole is filled with carrots, sweet potatoes, and kale – perfect for a hearty winter meal. And depending on what’s in your kitchen, you can use other delicious vegetables like cauliflower, parsnips, and mustard greens.
251
Calories8 g
Protein42 g
Carbs6 g
Fat3 large carrots, peeled and chopped into bite-sized pieces
4 small sweet potatoes, peeled and chopped into bite-sized pieces
2 Tbsp. extra-virgin olive oil, divided
Sea salt and freshly ground black pepper to taste
1 cup dry quinoa
4 cloves garlic, minced
10 oz. chopped kale
1 tsp. ground cumin
1 Tbsp. chili powder
1 tsp. ground chipotle
1/2 cup (about 2 oz.) grated mozzarella
Get the RecipeA frittata is a great way to fit protein into a vegetarian diet. Of course you’ll need eggs and milk for the main ingredients.
Then you can add all kinds of veggie fillings, like asparagus for vitamin K and folic acid. Add even more protein by using egg whites as the base, as well as a big handful of spinach.
212
Calories14 g
Protein7 g
Carbs15 g
Fat1/2 lb. asparagus
5 green onions, sliced
1 Tbsp. extra-virgin olive oil
6 large eggs
3/4 cup whole milk
1/4 tsp. salt
1/2 tsp. freshly ground black pepper
1/4 cup crumbled blue cheese
Get the RecipeThis simple soup captures the delicious flavors of fall with apples, pumpkin, and a touch of maple syrup. Add more protein by serving it with kefir or cashew cream swirled right into the soup.
It’s great for a light lunch with whole-wheat crackers, or enjoy this pumpkin soup as an appetizer for a vegetarian meal like quinoa casserole or braised lentils and carrots.
109
Calories5 g
Protein18 g
Carbs3 g
Fat1 sweet potato, peeled and chopped
1 cup pumpkin puree, canned or homemade
1/2 cup chopped sweet onion
1 cup apple, peeled and chopped
2 cloves garlic, peeled and chopped
4 tsp. ground cumin
1 tsp. freshly grated nutmeg
2 cups unsweetened almond milk
2 Tbsp. pure maple syrup
4 cups vegetable stock
Sea salt and freshly ground black pepper to taste
Get the RecipeThis comforting dish is lightened up and loaded with veggies, but you don’t have to sacrifice the real biscuit topping for a healthy pot pie.
This recipe uses the real deal, and you can pick up white whole-wheat flour, aka whole-wheat pastry flour, to add complex carbs. This is a classic yet nutritious dinner, and the best part is the price. Each serving is under $1, a fraction of the price of a frozen pot pie.
327
Calories10 g
Protein46 g
Carbs12 g
FatFilling:
1 Tbsp. vegetable oil
2 cloves garlic
1 medium onion
8 oz. button mushrooms
2 Tbsp. butter
3 Tbsp. all-purpose flour
1 cup vegetable broth
1 cup milk
1/2 lb. green beans
2 medium carrots
2 stalks celery
1/2 cup frozen peas
1/2 cup frozen corn
1 tsp. dried thyme
Salt and freshly ground black pepper to taste
Biscuit Dough:
1 cup milk
1 Tbsp. lemon juice (or apple cider vinegar)
2 1/2 cups all-purpose flour, divided
4 tsp. baking powder
1/4 tsp. baking soda
3/4 tsp. salt
4 Tbsp. cold butter
Get the RecipeWhether or not you like tofu has more to do with how it’s prepared than anything else. And who can resist any food once it’s been fried?
To make this dish even easier, don’t worry about making the fried tofu yourself to start. You can grab frozen fried tofu for convenience, or make it ahead of time to keep in the freezer.
227
Calories17 g
Protein8 g
Carbs16 g
Fat1 Tbsp. extra-virgin olive oil
1 medium onion, diced (or 1 bunch green onion)
3 cloves garlic, minced
2 stalks lemongrass, cleaned and chopped
1/2 tsp. dried red chili flakes
1 lb. fried tofu, sliced into strips
2–3 Tbsp. soy sauce
Get the Recipe"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowCanned chili is convenient, but it’s often flavorless and has unwanted preservatives like MSG. Make this fresh, fast chili instead, and in a half hour you’ll have a delicious bowl that can be doctored to suit your personal preferences.
Use any two cans of beans, like pinto and red beans, and for a real kick, add minced jalapeno to the pot along with the garlic. Top with cheese, sour cream, guacamole, or crushed tortilla chips.
257
Calories14 g
Protein50 g
Carbs2 g
Fat1 medium onion
2 cloves garlic, chopped
1 red bell pepper, chopped
1 cup chopped zucchini
2 stalks celery
1/2 cup frozen corn
2 can (15 oz. each) black beans, drained and rinsed
1 can (15 oz.) petite diced tomatoes
1 can (15 oz.) Rotel diced tomatoes with chili and cilantro
1–2 Tbsp. chili powder
2 tsp. ground cumin
Salt and freshly ground black pepper to taste
Get the RecipeTo make vegetable enchiladas from scratch, you have to prepare the chili sauce, cook the filling, and then assemble the tortillas before the whole dish can be baked.
Satisfy enchilada cravings with less work when you swap the tortillas for whole-wheat pasta. This one-pot meal can be made in under a half hour.
413
Calories16 g
Protein64 g
Carbs8 g
Fat1 Tbsp. coconut oil
1 yellow bell pepper, sliced
1 medium onion, sliced
1 can (15 oz.) diced tomatoes with juice
1/2 package taco seasoning
1 cup white wine
3 cups vegetable broth
16 oz. whole-wheat rotini
1/2 cup spinach
1/2 cup (about 2 oz.) shredded Mexican cheese blend
1/4 cup chopped fresh cilantro
Get the RecipeMaking a vegetarian lasagna is simple enough – just leave out the meat. But then you still have to layer everything together, which can be time-consuming.
When you use a spaghetti squash as the baking dish, it’s possible to make an easy low-carb pasta that offers several servings of veggies. And although this version is vegetarian, it’s high in protein from the spinach, mushrooms, and three kinds of cheese.
559
Calories34 g
Protein56 g
Carbs25 g
Fat1 tsp. extra-virgin olive oil
1 Tbsp. minced garlic
1 medium yellow onion, diced
8 oz. baby bella mushrooms, sliced
3 cups spinach
1 cup marinara sauce
1 spaghetti squash, cooked
3/4 cup ricotta
1/4 cup (about 1 oz.) grated Parmesan
1 tsp. minced garlic
2/3 cup (about 3 oz.) part-skim mozzarella
Get the RecipeThis is called a breakfast pizza since there’s a fried egg on top, but it’s an awesome meal any time of day. And it’s easy to adapt if you’d rather use hummus instead of the quick homemade guac, or want to top your pizza with scrambled eggs and sun-dried tomatoes.
For a low-carb version, use cauliflower flatbreads, made from grated cauliflower with eggs as a binder.
324
Calories11 g
Protein29 g
Carbs20 g
Fat1 avocado
1 Tbsp. chopped cilantro
1 1/2 tsp. lime juice
1/8 tsp. salt
1/2 lb. whole-wheat pizza dough, homemade or store-bought
4 large eggs
1 Tbsp. vegetable oil
Hot sauce, for serving (optional)
Get the RecipeIf you love a good stir fry, try this healthy version with mushrooms instead of meat and wheat berries to replace the rice.
Since they’re an unprocessed grain, they take about the same time to cook as brown rice, but the texture holds up better if you make them a day or two ahead of time. To add more protein to this mushroom stir fry, chop up some baked tofu.
318
Calories10 g
Protein44 g
Carbs15 g
Fat1 Tbsp. extra-virgin olive oil
1 shallot, minced
2 cups mixed mushrooms, sliced
1 Tbsp. soy sauce
2 cloves garlic, minced
1/2 tsp. Chinese five-spice powder
2 Tbsp. mirin
1 cup cooked wheat berries
1/4 cup scallions (or herbs of choice)
Get the RecipeFor hearty vegetarian pasta, you’ll need more than tomatoes, onion, and peppers. That’s a quick way to make a basic marinara, but for something as filling as a meaty pasta sauce, adding lentils will do the trick.
Lentils add protein without contributing any fat, and you’ll also be getting more fiber and complex carbs to keep you full.
137
Calories9 g
Protein23 g
Carbs2 g
Fat1 cup French puy lentils (or brown lentils)
2 carrots, chopped
3 stalks celery, chopped
1 1/2 cups tomato puree
1 medium onion, finely chopped
4 cloves garlic, minced
1 tsp. extra-virgin olive oil
2 cups vegetable stock (or water)
1 tsp. freshly ground black pepper
1 tsp. dry oregano
1 tsp. dry rosemary
1 chipotle in adobo sauce, minced
Salt to taste
Fresh parsley, for garnish
Get the RecipeFrench fries are technically vegetables, but too often the nutrition has been stripped out. Enjoy the snack you love with the healthy properties of veggies with homemade baked fries.
This version is made from zucchini, but carrots, butternut squash, and daikon radish would also work. Whatever kind you go for, make your healthy fries into a complete meal by topping them with chili.
164
Calories8 g
Protein24 g
Carbs4 g
Fat1 lb. zucchini
1/4 cup all-purpose flour
1/8 tsp. salt
1 cup panko bread crumbs
1/4 cup (1 oz.) grated Parmesan
1 Tbsp. Italian seasonings
1 large egg
Get the RecipeTo make a vegetarian sandwich with the flavor of a BLT, you don’t need some kind of soy bacon. Instead add savory flavor with mushrooms. Liquid smoke can also add depth.
Made from real smoke, using a small amount captures the flavor of a flame-kissed burger or smoky bacon. Look for a liquid smoke that doesn’t have other seasonings like salt, vinegar, or soy sauce.
260
Calories8 g
Protein41 g
Carbs8 g
Fat2 large Portobello mushrooms, sliced into strips 1/4” thick
1 large tomato, sliced
4 leaves lettuce
8 slices whole-wheat bread
2 Tbsp. light mayonnaise
1 Tbsp. coconut oil
1/4 cup pure maple syrup
3 oz. liquid smoke
Salt to taste
Get the RecipeThese vegan burgers aren’t trying to be like ground beef. Instead they’re their own awesome, low-carb slider.
Since you don’t have to make the patties – simply marinade the tempeh and bake – these easy veggie burgers are hard to mess up. But with the inventive Brussels sprouts bun, they look and taste amazing as a fun appetizer or light lunch.
186
Calories8 g
Protein11 g
Carbs14 g
Fat6 Tbsp. extra-virgin olive oil, divided
2 large onions, thinly sliced
Salt to taste
20 large Brussels sprouts
1 Tbsp. tamari
3 cloves garlic, pressed or minced
Dash of liquid smoke (optional)
1/2 tsp. ground cumin
1/4 tsp. cayenne pepper
8 oz. tempeh, thinly sliced
5 tsp. grainy mustard
Get the RecipeThis classic Italian soup is loaded with vegetables, pasta, and beans. There’s so much going on – pasta, chickpeas, kale, carrots, and even some white wine – that you won’t miss the meat at all. Serve with pesto, fresh parsley, or grated Parmesan cheese.
360
Calories17 g
Protein47 g
Carbs12 g
Fat2 Tbsp. extra-virgin olive oil
1 medium yellow onion, chopped
1 carrot, chopped
4 leaves kale, stems chopped, leaves torn
3 cups small cauliflower florets
3 cloves garlic, minced
1/4 cup white wine (or a splash of balsamic vinegar)
1 can (14 oz.) diced tomatoes
4 sprigs fresh thyme
4 sprigs fresh rosemary
6 cups vegetable broth
4 oz. gluten-free small pasta
1 cup (about 2/3 can) chickpeas, drained and rinsed
Sea salt and freshly ground black pepper
Get the RecipeIf you’ve ever gotten a big assortment of appetizers at a Mediterranean restaurant – the big plate with hummus, stuffed grape leaves, and more – then this roasted eggplant will taste familiar.
Luckily it’s easy to make at home with just a few everyday ingredients. For a low-carb vegetarian snack, enjoy this eggplant dip with cauliflower, celery, and carrot sticks. Or serve with lightly toasted pita bread.
179
Calories4 g
Protein25 g
Carbs9 g
Fat4 eggplants
1 large white onion, juiced
4 cloves garlic, mashed
Juice of 1 lemon
Handful of chopped parsley
1/4 cup extra-virgin olive oil
1/2 tsp. salt (or to taste)
Get the RecipeThis vegan soup is so hearty you’d never guess it’s missing meat. The only tip-off is the tofu, although eaters might not realize what it is since the tofu soaks up all the awesome flavor of the broth.
Vegan soups can sometimes be missing depth, but this one is well-seasoned and includes peanut butter for richness. For more comfort food that’s surprisingly nutritious, pick up Vegan Soul Food by Bryant Terry.
332
Calories20 g
Protein17 g
Carbs23 g
Fat16 oz. extra-firm tofu, cut into 1/2” cubes
3 Tbsp. + 2 tsp. extra-virgin olive oil
3/4 tsp. salt
1/4 tsp. mustard seeds
1 cup white onion, finely diced
2 cloves garlic, minced
1 Tbsp. minced fresh ginger
1 1/2 tsp. ground turmeric
1/2 tsp. cumin seeds, toasted and ground
6 pods cardamom, toasted, seeds removed, and ground
1/2 tsp. chili powder
1/4 tsp. freshly ground black pepper
1/4 tsp. garlic powder
1/4 tsp. ground ginger
1 can (14 oz.) chopped tomatoes with juice
1 Tbsp. chunky peanut butter
1 jalapeno, deseeded and minced
3 cups vegetable stock, homemade or store-bought
12 oz. mustard greens, stems removed, leaves cut into bite-sized pieces
2 bay leaves
2 Tbsp. chopped fresh cilantro
Get the RecipeVegan Soul Kitchen: Fresh, Healthy, and Creative African-American Cuisine
By Bryant Terry
This is an easy recipe to try if you want to learn how to layer flavors in Indian cooking. Rice and beans is so basic, the only new steps to work out are how to get all that seasoning into the red gravy.
Whereas a lot of recipes with onion, ginger, and garlic start with chopping them and adding them to a hot skillet, this one has you grind (or food process) everything into a paste. Then it’s sautéed in oil and mixed with spices.
249
Calories12 g
Protein35 g
Carbs8 g
FatPaste:
1 medium onion, roughly chopped
1” fresh ginger, peeled and roughly chopped
2 cloves garlic, chopped
1 green chili, chopped
2 small tomatoes, roughly chopped
Gravy:
1 cup red kidney beans
2 Tbsp. oil
1/2 tsp. cumin seeds
Salt to taste
1 1/2 tsp. red chili powder
1/2 tsp. ground turmeric
1 tsp. ground coriander
1 3/4 cups water
1/2 tsp. amchur (dried mango powder)
1/2 tsp. garam masala
2 Tbsp. chopped fresh cilantro
Get the RecipeThink outside the deli, and it’s possible to make a nutritious and substantial vegetarian sandwich. This filling has chickpeas, parsley, and onion – not far off from a falafel, but easier to make since there’s no rolling or frying required.
And if you aren’t worried about keeping it vegetarian, this recipe can be served two ways. Quickly turn it into a chicken salad or tuna salad sandwich just by mixing in the meat.
241
Calories11 g
Protein30 g
Carbs9 g
Fat1 can (15 oz.) garbanzo beans
1/4 cup chopped fresh flat-leaf parsley
2 Tbsp. prepared pesto
2 Tbsp. finely chopped red pepper
1 Tbsp. finely chopped onion
Zest and juice of 1/2 lime
Juice of 1/2 lemon
Salt and freshly ground black pepper to taste
Get the RecipeThis cheesy cauliflower pasta dish is infused with curry flavor, so it’s great Indian fusion food to try without the intimidation factor of a long list of spices.
The best part is this quick vegetarian entrée takes just a few minutes to prep, and you can save time by putting the cauliflower in food processor instead of grating it by hand. Make it an even easier weeknight meal by using leftover cooked pasta.
366
Calories16 g
Protein37 g
Carbs18 g
Fat8 oz. penne pasta
4 cups water
1 cup (4 oz.) grated Parmesan
1 cup grated cauliflower
1/4 cup carrots, thinly chopped (optional)
1 cup onions, thinly chopped
3 Tbsp. extra-virgin olive oil
1/4 cup cilantro (optional)
1/2 tsp. curry powder (or garam masala)
1/2 tsp. chili flakes
Salt to taste
Get the RecipeWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Learn what causes “skinny fatness” and how to fix it.
Read MoreIf you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
Read MoreLearn what muscle groups to train together and how to train each one optimally.
Read MoreLearn the difference between the trap-bar vs. barbell deadlift and which is best for you.
Read MoreTake our 60-second quiz now to learn which supplements can help you achieve your fitness goals faster.
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Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, if you live in the UK or Canada, your order ships free when it’s over $99, and if you live elsewhere, your order ships free when it’s over $199.
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We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.
That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.
You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium?
That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.
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That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
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Some popular pre-workouts are all-natural. Some contain the right mix of high-quality ingredients. Some provide clinically effective doses. But only Pulse checks each of these boxes.
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While these types of chemicals may not be as dangerous as some people claim, studies suggest that regular consumption of them may indeed be harmful to our health. And that’s why we don’t put any of them into our products.
Before you buy a sports supplement, you should know that it's clean, safe, and transparent. And that's exactly what Labdoor's third-party testing and certification means.
It's hard to know for sure, but this probably makes Pulse the most-popular all-natural pre-workout supplement in the world.
If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients’’—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic substances of any kind.
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Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
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