Vegetarian Dishes for Lazy Man

Objective: Easy meals that yield 100-120 grams of protein daily without eating too many soy products since an excess seems to be bad due to estrogen, processing, etc.

1. Spinach Quesadillas: Fill with 12 ounces of spinach, pinto beans, peppers, mushrooms, chili flakes, Gouda or muenster or cheddar or jack cheese. You can also substitute tortillas with flat bread. Also for a change, sautee pine nuts and currants before cooking the spinach.
2. Half a bagel with a poached egg and side of vegetable and glass of nonfat milk.
3. Half a bagel with ricotta and honey and a side of vegetables.
4. Chick peas, chard, tomato sauce, and olives covered with Parmesan or feta.
5. Grilled cheese panini with sliced tomatoes, tapanade or bruschetta.
6. Puttenesca with spinach and glass of nonfat milk.
7. Pasta shells, chick peas, spinach, and pesto. You could replace the fattening pesto with masala or some other Indian sauce.
8. Bean and Cheese Burrito: black or pinto beans, rice, cheddar, raw diced onions, tomatillo, pica del gallo in a tortilla. Have with nonfat milk.
9. Lentils, chickpeas, spinach and pasta or tomato sauce with Parmesan cheese.
10. Basmati rice, chard, Kalamata olives, cannellini or navy beans and tomato sauce or pasta sauce.
11. Spinach, chick peas or beans with bruschetta and goat cheese.
12. Humus and cheese sandwich with tapanade or bruschetta.
13. Half a peanut butter and honey sandwich (as a cheap substitute for a protein bar)
14. Nonfat plain yogurt with Medjool dates (snack)
15. Steel-cut Oatmeal with pomegranate syrup, honey, cinnamon, berries, and nonfat milk. Add whey protein powder.

16. Oatmeal banana pancakes or French toast with berries and soy sausage patties (limit soy because it can introduce too much estrogen into a man's system). I don't mind having this meal for breakfast or dinner.
17. Cold cereal with whey protein powder or a glass of nonfat milk with strawberry whey protein powder.
18. Homemade Salsa Grande over Toasted Peasant Bread. Onions, garlic, cherry tomatoes, vinegar, olive oil, olives, lime or lemon, chili peppers of varying heat or mildness mixed in a casserole dish heated at 375 degrees for 20 minutes or until the ingredients caramelize. Pour over toasted peasant bread and mozzarella.
19. You can supplement protein with nonfat milk and whey protein.

1. Spinach Quesadillas: Fill with 12 ounces of spinach, pinto beans, peppers, mushrooms, chili flakes, Gouda or muenster or cheddar or jack cheese. You can also substitute tortillas with flat bread. Also for a change, sautee pine nuts and currants before cooking the spinach.
2. Half a bagel with a poached egg and side of vegetable and glass of nonfat milk.
3. Half a bagel with ricotta and honey and a side of vegetables.
4. Chick peas, chard, tomato sauce, and olives covered with Parmesan or feta.
5. Grilled cheese panini with sliced tomatoes, tapanade or bruschetta.
6. Puttenesca with spinach and glass of nonfat milk.
7. Pasta shells, chick peas, spinach, and pesto. You could replace the fattening pesto with masala or some other Indian sauce.
8. Bean and Cheese Burrito: black or pinto beans, rice, cheddar, raw diced onions, tomatillo, pica del gallo in a tortilla. Have with nonfat milk.
9. Lentils, chickpeas, spinach and pasta or tomato sauce with Parmesan cheese.
10. Basmati rice, chard, Kalamata olives, cannellini or navy beans and tomato sauce or pasta sauce.
11. Spinach, chick peas or beans with bruschetta and goat cheese.
12. Humus and cheese sandwich with tapanade or bruschetta.
13. Half a peanut butter and honey sandwich (as a cheap substitute for a protein bar)
14. Nonfat plain yogurt with Medjool dates (snack)
15. Steel-cut Oatmeal with pomegranate syrup, honey, cinnamon, berries, and nonfat milk. Add whey protein powder.

16. Oatmeal banana pancakes or French toast with berries and soy sausage patties (limit soy because it can introduce too much estrogen into a man's system). I don't mind having this meal for breakfast or dinner.
17. Cold cereal with whey protein powder or a glass of nonfat milk with strawberry whey protein powder.
18. Homemade Salsa Grande over Toasted Peasant Bread. Onions, garlic, cherry tomatoes, vinegar, olive oil, olives, lime or lemon, chili peppers of varying heat or mildness mixed in a casserole dish heated at 375 degrees for 20 minutes or until the ingredients caramelize. Pour over toasted peasant bread and mozzarella.
19. You can supplement protein with nonfat milk and whey protein.