Happy Health Guide

Here’s a 1-day high-protein vegetarian meal chart

Perfect 💪 Here’s a **1-day high-protein vegetarian meal chart** — balanced for muscle gain or general health (around **80–90g protein total**, depending on portions).

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# # 🕕 **Breakfast**

**🥣 Protein Smoothie Bowl**

* 1 cup Greek yogurt (10 g protein)
* ½ scoop plant protein powder (10 g)
* 1 banana + ½ cup berries
* 1 tbsp chia seeds (2 g)
* 10 almonds (2 g)

**Total:** ~24 g protein

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# # 🕛 **Lunch**

**🥗 Green Power Bowl**

* 1 cup cooked **edamame** (11 g)
* ½ cup cooked **quinoa** (4 g)
* ½ cup **green peas** (3 g)
* ½ cup **broccoli** (2.5 g)
* Olive oil + lemon dressing

**Total:** ~20 g protein

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# # 🕒 **Snack**

**🥜 Roasted Chickpeas & Nuts**

* ½ cup roasted chickpeas (7 g)
* 10 cashews or peanuts (4 g)

**Total:** ~11 g protein

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# # 🕖 **Dinner**

**🍛 Lentil & Spinach Curry with Brown Rice**

* 1 cup cooked **lentils** (9 g)
* 1 cup **spinach** (3 g)
* ½ cup **brown rice** (2.5 g)
* Light coconut milk, garlic, and spices

**Total:** ~14–15 g protein

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# # 🌙 **Before Bed (Optional)**

**🥛 Warm Milk or Soy Milk** – 1 cup (8–10 g protein)

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✅ **Daily Total: ~80–90 g protein**
💧 Stay hydrated & add veggies for micronutrients
💪 Great for vegetarians focusing on muscle repair, fat loss, or overall health

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