You’re Training Consistently. So Why Aren’t You Seeing Results? (Vegetarian Edition)

You hit the gym 2–3 times a week. You push through your workouts, show up even when you're tired, and you’re not slacking. But... the progress isn’t showing up the way you hoped.

If you're vegetarian (or mostly plant-based), there’s a chance your protein intake isn’t keeping up with your training. Don’t worry—you’re not alone. And it’s totally fixable.

At Ten Fld, we see this a lot. Clients putting in solid work, but under-fueling their recovery. Here's how to shift that.

Let’s Talk Protein (Yes, Even If You’re Not Into Meat)

When you strength train—whether it’s weights, boxing, or bodyweight—you’re asking your muscles to do more than they’re used to. That’s the stimulus. But the gains? Those happen during recovery. And recovery is where protein steps in.

If your body doesn’t have enough of it, you’ll feel stuck:

• Sore for too long

• Fatigued during workouts

• Not seeing muscle tone or strength improvements

• Hungrier (but not satisfied) throughout the day

How Much Protein Do You Need?

General ballpark for active folks:
👉 0.7–1 gram of protein per pound of body weight per day

So if you’re 150 lbs, that’s 105–150 grams of protein daily. It might sound like a lot, but once you build some go-to meals and snacks, it gets easier.

Common Vegetarian Pitfalls

• Skipping protein at breakfast

• Relying too much on carbs for energy

• Not tracking your intake (so you’re guessing)

• Not mixing protein sources for a complete amino acid profile

Easy Vegetarian Protein Upgrades

Here’s how to level up without flipping your whole life:

🥣 Start the Day With Protein

• Greek yogurt with hemp seeds and berries

• Protein smoothie with pea protein, spinach, banana, and chia seeds

• Tofu scramble with veggies and avocado

🥗 Build Smarter Lunches

• Lentil salad with quinoa, roasted veggies, and tahini

• Edamame, tempeh, or chickpea-based bowls with wild rice

• Add a protein powder scoop into your midday shake or oats

🍽️ Dinner Power-Ups

• Stir fry with tofu, tempeh, or seitan + whole grains

• High-protein pastas (chickpea, lentil) with pesto or marinara

• Cottage cheese or eggs (if you’re ovo-lacto)

💥 Snacks That Actually Matter

• Hard-boiled eggs, roasted chickpeas

• Low-sugar protein bars (aim for 15g+ protein)

• Smoothies or shakes after training

One Habit at a Time

You don’t have to overhaul everything at once. Try one upgrade:

• Add 1 protein shake per day

• Prep one high-protein meal you actually enjoy

• Track your protein intake for 3 days to see where you’re starting

Training is just part of the puzzle. At Ten Fld, we coach the full picture—training, recovery, nutrition, and lifestyle.

If you’re vegetarian and want to feel stronger, move better, and actually see the work you’re putting in—let’s build from the inside out.

Train smart. Recover fully. Eat like it matters.
Let’s make progress that sticks.

Bonus: 3-Day High-Protein Vegetarian Meal Plan (for Clients Training 2–3x/Week)

Day 1
Breakfast: Greek yogurt + berries + chia seeds (25g)
Lunch: Quinoa + lentils + roasted veggies + tahini (30g)
Snack: Protein smoothie w/ plant-based powder (20g)
Dinner: Tofu stir-fry with brown rice and broccoli (30g)
Total: ~105g protein

Day 2
Breakfast: Protein oats with almond butter and flax (25g)
Lunch: Chickpea salad with whole grain toast (25g)
Snack: Cottage cheese with fruit (15g)
Dinner: Lentil pasta with marinara and tempeh crumbles (35g)
Total: ~100g protein

Day 3
Breakfast: Tofu scramble with veggies and avocado (20g)
Lunch: Edamame bowl with wild rice, spinach, and sesame dressing (25g)
Snack: Low-sugar protein bar (15g)
Dinner: Seitan tacos with black beans and cashew crema (40g)
Total: ~100g protein

Tip: Add 1 scoop of protein powder to any day for an extra 20g boost!

Train, recover, and nourish like it matters. Because it does.