How to Eat 120g of Protein as a Vegetarian

January 8, 2026 •

3 min read

According to a 2024 review, vegetarians and vegans can average a significantly higher daily protein intake than needed, yet specific fitness goals may require more. Achieving a target like 120g of protein as a vegetarian is entirely possible with smart planning and the right food choices, and is often required for muscle development.

Quick Summary

This guide details how to construct a high-protein vegetarian diet using diverse food sources, strategic meal planning, and key nutritional pairings. It provides a sample meal plan and a comparison of protein sources to help meet a 120g daily target. Practical tips cover everything from meal prep to protein powders.

Key Points

Combine Protein Sources: Combine various plant-based proteins like legumes, grains, and soy products throughout the day to ensure all essential amino acids are consumed.
Integrate Soy and Dairy: Utilize high-protein options like tofu, tempeh, Greek yogurt, and cottage cheese to maximize protein density in meals.
Strategic Snacking: Incorporate protein-rich snacks such as mixed nuts, seeds, and Greek yogurt to help meet your daily target between meals.
Use Protein Powders: Consider a plant-based protein powder to easily supplement your diet and fill any protein gaps.
Leverage Legumes and Grains: Make lentils, chickpeas, quinoa, and other whole grains central to your diet, as they provide significant protein and fiber.
Plan and Prep Meals: Prepare high-protein components like cooked lentils or roasted tofu in advance to simplify meal assembly throughout the week.

The Foundation of a High-Protein Vegetarian Diet

Building a high-protein vegetarian diet requires a focus on nutrient-dense foods and understanding how to combine them effectively. A combination of legumes, soy products, dairy, whole grains, nuts, and seeds is crucial for obtaining a complete amino acid profile, a common concern with plant-based diets.

High-Protein Building Blocks

Legumes: Lentils, chickpeas, black beans, and edamame are vegetarian staples, providing substantial protein and fiber. Cooked lentils offer about 18g of protein per cup, while chickpeas provide around 15g. Edamame is a complete protein, with 11g per cup.
Soy Products: Tofu and tempeh are versatile and protein-rich. Tofu offers around 10g of protein per 100g, while tempeh provides about 19g. Soy milk is also a good addition, with roughly 8g per cup.
Dairy (Lacto-Ovo Vegetarians): Greek yogurt is a powerhouse, with some options containing up to 23g per serving. Cottage cheese also packs a punch, delivering approximately 14g per half-cup. Eggs are another excellent source, providing about 6g per large egg.
Nuts and Seeds: These are excellent for snacking and adding to meals. Almonds, pumpkin seeds, hemp seeds, and chia seeds can all boost your protein intake significantly.
Grains: While lower in protein per serving than other options, whole grains like quinoa, oats, and brown rice contribute steadily to your daily total. Quinoa is a complete protein, offering 8g per cooked cup.

Strategic Meal Planning to Hit 120g

To consistently reach 120g of protein, aim to distribute your intake throughout the day. A common strategy for active individuals is to aim for 20-30g of protein per meal. Incorporating protein supplements can also help fill any gaps.

Sample 120g Vegetarian Meal Plan

Breakfast (approx. 30g): A protein smoothie made with one scoop of plant-based protein powder (20g), 1 cup soy milk (8g), and 1 tbsp chia seeds (2g).
Lunch (approx. 35g): A large quinoa salad with 1 cup cooked quinoa (8g), 1 cup chickpeas (15g), 2 tbsp pumpkin seeds (8g), and a handful of spinach.
Snack (approx. 20g): 1 cup of plain Greek yogurt (20g) with berries.
Dinner (approx. 35g): Tofu and lentil stir-fry with 100g tempeh (19g) and 1 cup cooked lentils (18g) served over brown rice.

Comparison of High-Protein Vegetarian Foods


Food (approx. 100g serving)	Protein (g)	Type of Protein	Pros	Cons
Tofu (Firm)	10	Complete	Highly versatile, low fat	Requires pressing for texture
Tempeh	19	Complete	Rich in prebiotics, fermented	Stronger, nutty taste
Lentils (Cooked)	9	Incomplete	Inexpensive, high fiber	Needs pairing for complete profile
Greek Yogurt (Plain)	~12	Complete (Dairy)	Creamy texture, probiotics	Not suitable for vegans
Soybeans (Cooked)	18	Complete	High fiber, versatile	Needs proper cooking
Cottage Cheese	~11	Complete (Dairy)	Great snack, high calcium	Not suitable for vegans
Edamame (Shelled)	11	Complete	Convenient snack, high fiber	Can be high in sodium (pre-seasoned)

Practical Strategies for High-Protein Intake

Meal Prep: Batch cook staples like lentils, quinoa, and roasted chickpeas to have them ready for quick assembly.
Snack Smart: Have protein-rich snacks readily available, such as mixed nuts, Greek yogurt, or protein bars.
Supplementation: For convenience or to easily meet higher targets, consider a plant-based protein powder. Adding a scoop to a smoothie is a simple and effective way to increase your intake.
Fortify Your Meals: Add seeds like hemp or chia to oatmeal, salads, and smoothies for a protein boost. Use nutritional yeast for a cheesy, savory flavor that also provides a few grams of protein.
Embrace Variety: Combine different protein sources to ensure you get all essential amino acids throughout the day. The old rule of needing complete proteins in a single meal is outdated; as long as your diet is varied over the course of the day, you will be fine.

Conclusion

Building a diet that provides 120g of protein as a vegetarian is not only achievable but can also be delicious and varied. By focusing on a diverse range of plant-based and dairy proteins, strategic meal planning, and supplementing when necessary, you can easily meet your dietary goals. The key is consistent planning and incorporating high-protein foods into every meal and snack. This approach supports muscle growth, satiety, and overall health, demonstrating that a vegetarian diet can be a powerful tool for athletic performance and wellness. For more on vegetarian nutrition, see resources from the Vegetarian Resource Group.

Frequently Asked Questions

Yes, a vegetarian diet can provide sufficient protein for muscle building. With proper planning and the inclusion of diverse protein sources like soy, legumes, dairy, and supplements, vegetarians can meet the higher protein needs required for muscle growth.

A complete protein contains all nine essential amino acids. While some plant sources like soy and quinoa are complete, combining different incomplete protein sources over the day provides all necessary amino acids. It is not necessary to eat them all in one meal.

To increase protein without supplements, focus on larger portions of protein-rich foods like lentils, beans, tofu, and Greek yogurt. You can also add nuts and seeds to your meals and snacks for an extra protein boost.

Yes, soy products are generally considered safe for daily consumption. They are excellent sources of protein, and studies have not shown adverse effects from moderate intake. Limiting intake may be prudent for certain health conditions, so consult a doctor if you have concerns.

High-protein vegetarian breakfast options include Greek yogurt parfaits with seeds and nuts, scrambled eggs or tofu, and protein-fortified oatmeal.

Enhance existing meals by adding protein-rich toppings like roasted chickpeas, edamame, nuts, or seeds to salads and soups. Incorporate lentils or beans into sauces and curries, or stir nutritional yeast into dishes for a cheesy flavor and protein kick.

Distributing protein intake throughout the day is often recommended, especially for active individuals. Aiming for 20-30g per meal can optimize absorption and keep you feeling full longer, which is beneficial for muscle repair and satiety.