22 plant-based recipes to replace meat effectively

Yes, what are meat substitute recipes when you are vegetarian or vegan, or simply when you want to reduce your consumption of animal products?

Is this a headache for you?

As you probably know, meat is an important source of protein and some important minerals or vitamins B12. But you may not want it for the reasons discussed in the article on main sources of vegetable protein.

I understand you.

So I have worked hard to bring you protein vegetarian dishes from around the world. I sincerely hope this helps you find the protein you need to do bodybuilding or fitness while having fun.

NOTE : This article is the 2nd part of the article titled 22 dishes from around the world.

Today you will discover the latest 11 recipes.

Some recipes are also suitable for vegans. It is indicated at the beginning of each recipe to replace meat in your preparations. The somewhat specific ingredients are available at Amazon by clicking on the links (mainly organic products).

Follow the guide…and remember to tip him when you leave 😉


11 new meatless recipes

Squash salad with lentils, pomegranate and garlic cashew cream

Recipes to replace meat - Squash salad with lentils
Source: whatscookinggoodlooking.com

For vegetarians and vegans

When you are looking for something to replace meat and revolutionize your salads, here is the right recipe. With good vegetables and protein, it will keep you going longer than your regular salads.

Quantities for 2 people


  • 2 delicata squash, seeded and cut into slices or cubes (or 1 small butternut squash)
  • 2 tablespoons olive oil
  • 1 pinch of Provencal herbs
  • Salt and pepper
  • 100g green lentils
  • 450ml water
  • 1 pomegranate with the seeds removed
  • 5 to 6 kale leaves, finely chopped
  • about 60 g purple cabbage, finely chopped

For the garlic cashew cream:

  • 1 head of garlic
  • 50 g cashew nuts (soaked for a minimum of 3 hours)
  • 60ml water
  • 1 tablespoon organic apple cider vinegar
  • 1 tablespoon lemon juice
  • 1 teaspoon of Bragg aminos liquid


  1. Preheat the oven to 200°C
  2. Place your sliced or cubed squash on the baking dish with the olive oil. Season with Herbes de Provence, salt and pepper.
  3. Score the tip of the garlic so that the interior cooks well. Then, wrap the garlic in baking paper. Put it in the oven with the squash.
  4. Roast for about 30 minutes, then check both the squash and the garlic. The squash should have slightly brown edges, while the garlic should be very soft (it will certainly take longer to cook)
  5. Meanwhile, put the lentils to cook with water in a saucepan. Bring to the boil then simmer uncovered for about 20 minutes until the lentils are tender but still crisp. Drain and rinse.
  6. Reserve the mixed kale and purple cabbage in a salad bowl.
  7. To prepare the garlic cashew cream, blend the garlic with the rest of the ingredients in a food processor. The mixture should have a smooth, creamy consistency. Add water if necessary, but sparingly so that the cream remains thick.
  8. Pour a little less than half of the cashew cream over the choux and mix gently with your fingers.
  9. In plates, put this mixture on the lentils. Add the pomegranate seeds on top and then the squash. Finally, drizzle everything with the rest of the cashew cream and serve immediately.

Mmmm… How good and full of vegetable proteins complete! 

Apple Cinnamon Protein Pancakes

What to replace meat with - Apple Cinnamon Protein Pancakes
Source: picklesnhoney.com

For vegetarians and vegans

Quantities for 2 people


  • 1 flax egg (1 tbsp freshly ground flax seeds + 3 tbsp lukewarm water)
  • 180g spelled flour
  • 30g of vanilla vegetable protein
  • 1 tablespoon baking powder
  • 1 tablespoon ground cinnamon
  • ½ tsp sea salt
  • 400 ml vegetable milk
  • 1 tablespoon coconut oil (a little more to grease the pan)
  • ½ teaspoon pure vanilla extract
  • 1 medium organic apple, chopped


  1. Mix ground flax with lukewarm water and let thicken for 3-5 minutes.
  2. In a bowl, whisk together spelled flour, protein powder, baking powder, cinnamon and salt.
  3. Add the vegetable milk, coconut oil, vanilla and flax mixture. Stir well and add the chopped apple.
  4. Heat a large nonstick skillet over medium heat. Brush the pan with coconut oil before cooking each pancake. Cook the crepes for 2 to 3 minutes on each side.
  5. Top your pancakes with your favorite toppings and enjoy!


For a better result, it is more beneficial to grind the flax seeds yourself. Pre-ground flax meal has a much lower binding power. 

Mexican Sweet Potato Hash with Black Beans and Spinach

Plant Protein Dish - Mexican Sweet Potato Hash
Source: feedmephoebe.com

For Vegetarians

It's a cheap recipe that only takes 30 minutes to make. With good vegetables, proteins and an excellent ingredient: sweet potato! Here's something to replace meat without losing taste.

Quantities for 4 people


  • 2 tablespoons olive oil
  • 1 kg sweet potatoes, peeled and cut into small cubes
  • 1 large shallot, minced
  • 400 g canned black beans, rinsed and drained
  • 1 teaspoon of salt
  • ½ teaspoon ground cumin
  • ½ teaspoon chilli powder
  • 140g spinach
  • 1 tablespoon lemon juice


  1. In a large nonstick skillet, heat the olive oil. Grill the sweet potatoes over medium-high heat, stirring occasionally, until browned and tender (about 15 minutes). Adjust the heat of the fire so they don't burn.
  2. Add the shallot, black beans, salt, cumin and chilli. Sauté 3 minutes more, until the shallot is soft.
  3. Add the cooked spinach and sprinkle with lemon juice.
  4. Serve the mixture with a fried egg and a dollop of sour cream or Greek yogurt.
ALSO READ:  Carnivorous high protein diet: Is it dangerous for you?

Coconut yogurt, toasted nuts, chia and blueberries

How to do without meat with vegetable proteins - Coconut yogurt
Source: eatingbirdfood.com

For Vegetarians

These ingredients can be combined in different ways. You can follow the recipe, or just mix the ingredients in a container to take anywhere. Take the time to toast the coconut and nuts for more flavor and crispiness.

Quantities for 1 person


  • 140 to 200 g plain yoghurt
  • 60g blueberries
  • 1 tablespoon toasted coconut flakes
  • 1 tablespoon toasted walnuts, crushed
  • ½ teaspoon of chia seeds
  • ½ teaspoon pure maple syrup


  1. Place the coconut flakes on a baking sheet in a 180°C oven for 8-10 minutes or until the coconut is golden brown. Leave to cool before placing it on the yogurt.
  2. Pour the yogurt into a bowl.
  3. Add blueberries, coconut flakes, walnut powder and chia seeds
  4. Drizzle with maple syrup, serve and enjoy. 

Lentil and vegetable soup

Meatless Protein Recipes - Lentil and Vegetable Soup
Source: budgetbytes.com

For vegetarians and vegans

When you're wondering what to replace meat with, this protein-packed vegetarian dish might be the place to start. Why ?

Because there are many interesting things in this recipe. Starting with his high protein level and its abundance of vegetables. In addition, this dish is cheap. What more ?

Quantities for 2 to 4 people


  • 2 teaspoons olive oil
  • 2 cloves garlic
  • 1 medium onion
  • 3 or 4 carrots
  • 3 celery ribs
  • 420 g canned black beans
  • 180g brown lentils
  • 1 teaspoon of cumin
  • 1 teaspoon of oregano
  • ½ teaspoon paprika
  • ¼ teaspoon cayenne pepper
  • Freshly ground black pepper
  • 420g diced tomatoes (can)
  • 900ml of vegetables soup (click to see how to do it)
  • 1 teaspoon of salt


  1.  Dice the onion and chop the garlic. Sauté them in olive oil over medium heat until the onions are tender. Meanwhile, slice the celery, then peel and cut the carrots. Add the celery and carrots to the skillet and sauté for about 5 more minutes.
  2. Add the rinsed and drained black beans, then the diced tomatoes (with juice), dried lentils, cumin, oregano, paprika, cayenne pepper and a little freshly ground pepper.
  3. Finally add the vegetable broth and mix.
  4. Increase the heat and bring to a boil. Once boiling, lower the heat and cover. Let simmer for 30 minutes. After 30 minutes, taste the lentils to make sure they are tender. Otherwise simmer until tender.
  5. Taste and salt as needed. It's ready !


I like to break in an egg or two at the end of cooking to replace the meat. If you are not vegan, it is a good additional option for taste and protein.

Fried eggs with bulgur and spinach

Meat Substitute Recipe - Fried Eggs with Bulgur and Spinach
Source: acouplecooks.com

For Vegetarians

Bulgur is incredibly versatile in dishes. Almost as much as pasta. At the fiber level, it beats quinoa, oats, millet, buckwheat and corn. It also contains 12g of protein per 100g.

Quantities for 2 to 4 people


  • 340g dry bulgur
  • 450 g button mushrooms
  • 420g tinned cannellini beans
  • 1 clove of garlic
  • 2 tablespoons olive oil
  • 250g spinach
  • 4 eggs
  • smoked paprika
  • Sea salt
  • Freshly ground black pepper


  1. Boil 450ml of water. In a heatproof bowl, combine the bulgur, 1 teaspoon of salt and boiling water. Cover and let stand 25 to 30 minutes, until the bulgur is soft.
  2. Meanwhile, wash the mushrooms and cut them. Rinse the cannellini beans and peel the garlic.
  3. In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Sauté the mushrooms with the garlic clove for 3 to 4 minutes until tender.
  4. Add cannellini beans and spinach. Sauté another 3 minutes until the spinach is softened. Salt, pepper and remove from heat.
  5. Cook the eggs in a frying pan until the whites harden.
  6. To serve, place the bulgur on half a plate. The vegetables on the other half. Add an egg to the pan on each plate and sprinkle generously with smoked paprika. 

Protein Recipe: Quinoa Chili

Meatless Vegan Protein Dish - Quinoa Chili
Source: cookingclassy.com

For vegetarians and vegans

Every good vegetarian should have a Chili recipe handy. The following contains red and black beans as well as quinoa for a high protein intake. Beans are great when looking for a meat substitute.

Quantities for 2 to 4 people


  • 120g dry quinoa
  • 1 tablespoon olive oil
  • 1 large yellow onion, diced
  • 4 minced garlic cloves
  • 400g diced tomatoes (can)
  • 400g tomato sauce
  • 400 g vegetable stock (click to see how to make it)
  • 200 g chopped green chillies
  • 2 ½ tablespoons chilli powder
  • 2 teaspoons ground cumin
  • 2 teaspoons cocoa powder
  • 1 ½ teaspoon paprika
  • ½ teaspoon powdered sugar
  • ½ teaspoon ground coriander
  • Pinch of cayenne pepper, to taste
  • Salt
  • 400 g canned red kidney beans, drained and rinsed
  • 400 g canned black beans, drained and rinsed
  • 160g fresh or frozen corn
  • 1 teaspoon chopped cilantro
  • 1 tablespoon lemon juice

Garnish (optional):

  • Grated cheese, diced avocado, sour cream, tortillas


  1. Heat the olive oil in a large Dutch oven over medium-high heat. Once the oil is hot, add the onion and sauté until translucent, about 4 minutes. Add the garlic and sauté for 1 minute more. Add the diced tomatoes, tomato sauce, cooked quinoa, vegetable broth, green chillies, chili powder, cumin, cocoa, paprika, sugar, cilantro, cayenne pepper and season ( salt, pepper) according to your taste.
  2. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 30 minutes until heated through and serve.
  3. If you wish, serve your dish with one or more toppings of your choice.

Le Puy lentils with cannellini beans and garlic leek

Le Puy lentils with cannellini beans for a meatless dish
Source: amuse-your-bouche.com

For vegetarians and vegans

Are you in a hurry, but want your dose of protein? Then this recipe is for you. It only takes a quarter of an hour to prepare, and it is very good.

ALSO READ:  Casein or Whey - Which protein powder to choose in 2022

Quantities for 2 people


  • 1 tablespoon olive oil
  • 1 large leek, halved lengthwise
  • 4 minced garlic cloves
  • 240g canned cannellini beans, drained
  • 250 g cooked Puy lentils
  • ¼ teaspoon smoked paprika
  • salt
  • pepper
  • fresh parsley (optional)
  • 1 tablespoon olive oil for serving 


  1. Heat the oil in a large frying pan or wok, and add the leek in pieces and the garlic. Cook over medium heat for about 3 minutes.
  2. Add the cannellini beans, cooked lentils, and smoked paprika. Cook for another 5 minutes, stirring regularly. If the mixture seems dry, add a splash of water.
  3. Season to taste and serve drizzled with extra virgin olive oil and fresh parsley (optional). 

Reuben tempeh sandwich

Reuben sandwich with vegetable protein-rich tempeh
Source: kblog.lunchboxbunch.com

For vegetarians and vegans

This legendary sandwich (usually stuffed with meat) has made its way into the vegan world. But what to replace the meat in this sandwich?

Well, the tempeh very suitable because of its richness in vegetable proteins. This divine sandwich is actually very easy to make at home. It goes well with a nice salad, and maybe some sweet potato fries, and boom! Your dinner will be amazing.

Quantities for 2 people


For the maple syrup tempeh:

  • 230g tempeh, cut in half then down the center to make thin square slices
  • 1 tablespoon of maple syrup
  • 2 teaspoons of tamari
  • Black pepper
  • optional: a few drops of liquid smoke

For the Sandwich:

  • 3 slices sourdough bread (long slices cut from the middle part of a loaf of bread)
  • 1 ripe avocado, sliced, sprinkled with lemon juice
  • 1 small sliced tomato
  • 120g sauerkraut
  • 3 slices of onion
  • Vegan mayonnaise + Dijon mustard
  • Optional: you can add a little melted vegetable cheese

3 trim options

Option 1: rustic and nutty

  • 2 teaspoons of tahini (sesame cream)
  • 1 teaspoon of maple syrup
  • ½ teaspoon of tamari
  • 1 teaspoon lemon juice
  • 1 teaspoon chopped chives or parsley
  • 1 pinch of paprika

Option 2: easy and creamy

  • 1 tablespoon of vegan mayonnaise
  • 1 teaspoon maple syrup or agave syrup
  • 1 pinch of paprika
  • 1 teaspoon finely chopped chives or parsley (optional)
  • ¼ teaspoon horseradish or 1 pinch cayenne pepper

Option 3: sweet, sassy and classic

  • 2 tablespoons of vegan mayonnaise
  • 2 teaspoons of ketchup
  • 1 ½ teaspoon pickles
  • 2 teaspoons of fresh lemon juice
  • ½ teaspoon vegan Worcestershire sauce
  • 1 pinch of coarse salt
  • 1 pinch of black pepper


If you only have square bread, that's fine, but the portion will be smaller and you'll have some filling left over. So the bigger the slice of bread, the better. 


  1. Prepare all the vegetables and slice the tempeh. Whisk together the filling ingredients. Follow the same instructions for all 3 options.
  2. Toast the 3 slices of bread. Add the vegan mayonnaise on one slice, the Dijon mustard on another and the topping of your choice on the last. Set aside until the bread soaks up a bit.
  3. Heat a frying pan with a little vegetable oil, then add the sliced tempeh, tamari and maple syrup. Cook for about 2 minutes on each side. The edges should turn brown with tamari and maple syrup. Add a little pepper before turning off the heat. NOTE: Many of you prefer to steam tempeh before sautéing. If this is your case or you don't like the bitterness of tempeh at all, feel free to steam it before adding it to the pan.
  4. Remove the tempeh from the pan, quickly add the sauerkraut. You can just use raw, cold sauerkraut if you prefer.
  5. Start stacking the ingredients! Add a layer of tempeh, then a few tomatoes on top. Then add the avocado. The avocado will happily mash into the dry center of the next slice of bread. Add the center slice of toast. Then, another layer of tempeh, onion, and sauerkraut. Finally, add avocado and lay the top layer of toast.

Serve immediately by cutting it in 2. You can also put the sandwich in the oven so that it is more grilled and hot. In addition, it is possible to store it in the refrigerator until ready to serve. To reheat it, put it in the oven at 180°C for 10 to 15 minutes.

Coleslaw with chickpeas and spicy tempeh

Plant-Based Protein Recipe - Coleslaw with Chickpeas and Spicy Tempeh
Source: mayihavethatrecipe.com

For vegetarians and vegans

Between the tempeh, chickpeas, and kale, you'll get 20 grams of protein per bowl.

Quantities for 3 or 4 people 


Tempeh Servings:

  • 230g tempeh
  • 50ml vegetable oil
  • ¼ tsp salt
  • 2 teaspoons onion powder
  • 2 teaspoons garlic powder
  • 2 teaspoons of paprika
  • 1 teaspoon chilli
  • 1 teaspoon lemon pepper
  • 1 pinch cayenne pepper, or more to taste
  • Smoked sea salt (optional)

Salad :

  • 450g kale, chopped
  • 100 g grated carrots
  • 450g tinned chickpeas
  • 2 tablespoons toasted sesame seeds


  • 75 ml seasoned rice vinegar
  • 50ml low-salt soy sauce (you can also use Bragg's liquid aminos)
  • 2 tablespoons sesame oil
  • 1 tablespoon grated fresh ginger


  1. Blanch the kale in salted boiling water for about 30 seconds.
  2. Run the cabbage under cold water and drain. Once cooled, squeeze out the excess water. Book.
  3. Preheat the oven to 220°C.
  4. Mix all the spices for the tempeh in a small bowl.
  5. Pour vegetable oil into a small bowl.
  6. Cut the tempeh into thin slices.
  7. Dip each slice in vegetable oil and arrange on a baking sheet lined with parchment paper. Sprinkle the slices with the mixed spices until they are all well coated (one side is enough).
  8. Put in the oven (220°C) for about 20 minutes, until the slices are golden and crispy. Watch carefully so they don't burn! Sprinkle with smoked sea salt if desired.
  9. Mix all the ingredients for the salad in a salad bowl.
  10. Combine all the ingredients for the seasoning in a jar, close the lid and shake well. Pour it over the salad and toss until all the ingredients are well seasoned.
  11. Crumble the tempeh on top just before serving.
ALSO READ:  Lack of protein: 11 signs that you are suffering from a deficiency


Vegan protein dish: Tofu and spinach

Recipes to replace meat - vegan tofu

For vegetarians and vegans

A great way to start the day with 21g of protein. And it's very easy to do!

This breakfast is low in calories, but high in fiber and protein. Lemon juice adds a bit of sunshine to your plate. Serve with toasted wholemeal bread…

Quantities for 2 people


  • 1 packet of 400 g of firm tofu, drained and cut into 1 cm cubes
  • ½ teaspoon ground turmeric
  • Sea salt and freshly ground black pepper
  • 1 pinch of cayenne pepper powder (optional)
  • 2 tablespoons extra-virgin olive oil
  • 3 shallots, thinly sliced, green and white parts separated
  • 140g fresh spinach, chopped
  • 1 to 2 teaspoons of fresh lemon juice
  • A few cherry tomatoes cut in half
  • 10g fresh basil, coarsely chopped


  1. Combine the tofu, turmeric, ½ tsp black pepper, a little salt and cayenne pepper (optional) in a medium bowl. Mix well and set aside.
  2. Heat the oil in a large nonstick skillet over medium-high heat. Add the shallot whites and cook, stirring, until tender, about 1 minute.
  3. Add the tofu mixture and cook, stirring occasionally, until the tofu is lightly browned (about 5 minutes).
  4. Add spinach, lemon juice and ½ teaspoon salt and stir until spinach is cooked (about 1 minute).
  5. Add the tomatoes and green parts of the shallots and stir until the tomatoes are cooked through and starting to soften, about 1 minute.
  6. Remove from the heat, add the basil and mix. Salt and pepper to taste.

That's it, I'm done with the 22 recipes. Phew!

Why consume vegetable proteins?

Since the end of the Second World War, meat consumption has greatly increased. This is easily understood, because when we suffer deprivation, we necessarily want to take advantage of it when food is abundant.

But at the same time, the consumption of pulses and cereals has plummeted. Especially since people who lived through the war mostly ate rutabagas and Jerusalem artichokes. It's a little ok, but every day it seems obvious that we want to move on 😉

However, the excess of meat, in addition not always of good quality, leads to a nutritional imbalance. In addition, this type of diet induces a much too high intake of saturated fats and in Omega-6 (linoleic acid). Eat less meat and more vegetable proteins reduces the risk of obesity, cardiovascular disease and certain cancers. In addition, consuming more vegetables is better for the carbon footprint and therefore, for the planet.

Vegetable proteins are essential

Indeed, it is not because you eat vegan or vegetarian that you should neglect your protein intake. This is especially true if you are athletic.

At a minimum, you should eat 0.7g of protein per day per pound of body weight. We normally base ourselves on the ideal weight and not on the real one, otherwise the results would be distorted for an obese person. For a man who should weigh 80 kilos, this minimum is therefore 56 g of protein per day.

But that's not enough if you do bodybuilding. You will need approx. triple this minimum quantity, otherwise you will make efforts for nothing. To replace meat proteins, turn to whole grains, legumes and oilseeds, and do not hesitate to consume vegetable protein powder if necessary.

Vegan Protein 3K Shake 1 Kg neutral taste - Protein Powder
NutriZing Organic Pea Protein Powder - Protein 80% -...
BodyMe Organic Vegan Protein Powder Mix | Raw Maca Cinnamon | 1kg |...
Vegan Protein 3K Shake 1 Kg neutral taste - Protein Powder
NutriZing Organic Pea Protein Powder - Protein 80% -...
BodyMe Organic Vegan Protein Powder Mix | Raw Maca Cinnamon | 1kg |...
Our opinion
Protein from 3 vegetable sources without additives
Vegan organic pea protein for your dishes, coffees and desserts
A combination of 3 vegetable proteins, maca, cinnamon and turmeric
Our rating
Current price
27,99 €
21,47 €
34,00 €
Click for more information
Vegan Protein 3K Shake 1 Kg neutral taste - Protein Powder
Vegan Protein 3K Shake 1 Kg neutral taste - Protein Powder
Our opinion
Protein from 3 vegetable sources without additives
Our rating
Current price
27,99 €
Click for more information
NutriZing Organic Pea Protein Powder - Protein 80% -...
NutriZing Organic Pea Protein Powder - Protein 80% -...
Our opinion
Vegan organic pea protein for your dishes, coffees and desserts
Our rating
Current price
21,47 €
Click for more information
BodyMe Organic Vegan Protein Powder Mix | Raw Maca Cinnamon | 1kg |...
BodyMe Organic Vegan Protein Powder Mix | Raw Maca Cinnamon | 1kg |...
Our opinion
A combination of 3 vegetable proteins, maca, cinnamon and turmeric
Our rating
Current price
34,00 €
Click for more information

*See also the French organic proteins of Nature Force and Nutri&Co of superior quality

14 proteins instead of meat

Here is a list of foods that can replace meat in your dishes:

FOODAmount of Protein
Nuts (30g)6g
Soy drink (25 cl)7g
Hummus (100g)8g
Edamame (100g)11g
Peanut or almond butter (2 tbsp)9g
Tofu (100g)10g
Cooked green lentils (100 g)8g
Cooked chickpeas (100 g)16g
Wholemeal bread 100% (100 g)11g
Rolled oats (100 g)13g
Cooked brown rice (100 g)4g
Cooked whole wheat pasta (100 g)5g
Cooked peas (100 g)6g
Cooked corn (100 g)4g
1 egg6g

Other recipes to replace meat

In truth, the 22 vegetarian and vegan protein recipes in these 2 articles are just an overview of all the possibilities available to you. Not eating meat is entirely possible with organization and ideas. How to get there ?

Many vegetarian recipes are available on the Net, such as these 50 on the Canada Selection site. Fitness specialists have also looked into the question of foods without animal protein. This is the case of American coaches Karine Losier and Dave Ruel. Among the 250 recipes of their method Metabolic Cooking, you will find 15 dedicated to vegetarians.

But if you order hemp or brown rice protein, you can also adapt the 74 protein smoothie recipes.

And you, what are your favorite meatless recipes? The first one who says "a rib of beef" takes the door 😀

Also read this article to know the best vegetable protein powder available on the market, with their advantages and disadvantages.

Share your ideas and tips by sending me a message in the comment box below.

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Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API

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