How to eat 70g of protein a day as a vegetarian: a complete guide

According to research, a varied plant-based diet can easily meet protein needs, challenging the myth that vegetarians struggle with adequate intake. Learning how to eat 70g of protein a day as a vegetarian is a strategic process, focusing on high-quality plant-based sources and smart meal planning.

Quick Summary

This guide provides effective strategies for vegetarians targeting 70 grams of daily protein, utilizing key plant-based sources, effective meal planning, and optimization techniques for absorption.

Key Points

• Embrace Diverse Sources: Use a wide array of legumes, nuts, seeds, and soy products to ensure a complete amino acid profile throughout the day.

• Utilize High-Density Proteins: Rely on protein-dense foods like tempeh, firm tofu, edamame, and Greek yogurt to efficiently meet daily targets.

• Plan Your Meals Strategically: Distribute protein intake across breakfast, lunch, dinner, and snacks to avoid feeling overwhelmed or overly full.

• Consider Protein Powders: For higher needs or convenience, incorporate pea, soy, or hemp protein powders into smoothies or recipes.

• Vary Your Legume Intake: Rotate through different beans, lentils, and chickpeas in your meals to add variety and ensure a wide range of nutrients.

• Combine Inexpensive Staples: Combine affordable staples like lentils with whole grains to create satisfying and complete protein meals.

The Building Blocks: Top Vegetarian Protein Sources

Meeting a 70g protein goal on a vegetarian diet is not only possible but can be done using a variety of delicious and nutrient-dense foods. The key is to incorporate a mix of high-protein plant foods and, for ovo-lacto vegetarians, dairy and eggs, throughout your meals and snacks.

Legumes, Nuts, and Seeds

Legumes are foundational for a high-protein vegetarian diet. They are inexpensive, versatile, and packed with fiber and protein.

• Lentils: One cup of boiled lentils offers approximately 18 grams of protein. They are fantastic in soups, stews, and salads. Mixing lentils with rice creates a complete protein, as seen in dishes like Mujaddara.
• Chickpeas: Also known as garbanzo beans, these provide around 7.2 grams of protein per 100g (canned). They are perfect for hummus, curries, or roasted snacks.
• Beans (Black, Kidney, Pinto): These are excellent sources of protein and fiber. Black beans provide support for digestive health.
• Edamame: A powerhouse of protein, with about 23 grams per cup. Enjoy them shelled as a snack or add them to stir-fries.
• Nuts and Seeds: Nuts like almonds, peanuts, and cashews, along with seeds such as hemp, chia, and pumpkin, are all high in protein. Hemp seeds are particularly notable, offering 30g of protein per 100g, while chia and pumpkin seeds are also excellent.

Soy-Based Products

Soy products are some of the most efficient plant-based protein sources, with soy being a complete protein containing all nine essential amino acids.

• Tofu: Firm tofu packs about 22 grams of protein per cup. Its versatility allows it to be scrambled, baked, or added to stir-fries.
• Tempeh: Made from fermented soybeans, tempeh is even denser in protein than tofu, providing around 20.7g per 100g.
• Textured Vegetable Protein (TVP): A budget-friendly and highly versatile source of soy protein that can be used as a ground meat substitute.

Dairy and Eggs

For ovo-lacto vegetarians, dairy and eggs are a convenient way to boost protein intake.

• Greek Yogurt: A high-protein option, with around 6g per 100g. A typical serving can add significant protein to breakfast or snacks.
• Eggs: One large egg contains about 7 grams of protein.
• Cheese: Hard cheeses like Parmesan offer a very high concentration of protein.

Sample 70g Vegetarian Meal Plan

Here is a simple example of how a vegetarian could plan their day to hit the 70-gram protein target, showing how different sources combine to meet the goal.

• Breakfast (approx. 20g protein): Scrambled tofu (1/2 block extra-firm, approx. 16g protein) with nutritional yeast (2 tbsp, approx. 8g protein) and black beans (1/4 cup, approx. 4g protein). Total: ~28g.
• Morning Snack (approx. 10g protein): A small bowl of Greek yogurt (100g, approx. 6g protein) topped with hemp seeds (1 tbsp, approx. 3g protein) and some fruit. Total: ~9g.
• Lunch (approx. 18g protein): A large salad with 1 cup cooked quinoa (8g protein) and 1/2 cup chickpeas (8g protein), with a generous sprinkling of sunflower seeds (1 tbsp, 2g protein). Total: ~18g.
• Afternoon Snack (approx. 8g protein): A handful of almonds (1 oz, approx. 6g protein) and an apple. Total: ~6g.
• Dinner (approx. 25g protein): Lentil soup made with 1 cup boiled lentils (18g protein) and served with whole wheat bread (2 slices, 7g protein). Total: ~25g.
• Evening Snack (Optional): A glass of soy milk (1 cup, 7-8g protein).

This sample day, with some flexibility, shows how easy it can be to distribute protein sources across meals, even exceeding the 70g target.

Comparison Table: Protein Sources at a Glance

Source	Serving Size	Approximate Protein (g)	Complete Protein?	Notes
Firm Tofu	1 cup	22	Yes	Very versatile, low in calories
Edamame	1 cup shelled	23	Yes	Also a good source of fiber
Boiled Lentils	1 cup	18	No (combine with grain)	High in fiber, affordable staple
Hemp Seeds	3 tbsp	~9	Yes	Versatile addition to smoothies, yogurt
Greek Yogurt	100g	~6	Yes	Good source of calcium
Quinoa	1 cup cooked	8	Yes	Great grain alternative
Eggs	1 large	7	Yes	Easily digestible

Optimizing Absorption and Supplementation

While consuming enough protein is important, optimizing its absorption is key to maximizing benefits. A common misconception is that vegetarians must combine different protein sources in the same meal to get all essential amino acids. In reality, as long as you consume a variety of protein sources over the course of a day, your body is very efficient at utilizing all the necessary amino acids.

For those with particularly high protein requirements, such as athletes, or simply for convenience, protein powders are an effective tool. Pea, soy, or hemp protein powders can provide a significant, quick protein boost. A smoothie with a scoop of protein powder and some hemp seeds can quickly add 20-30 grams of protein to your day.

Cooking methods can also influence nutrient availability. Sprouting beans and peas, for example, can increase their vitamin and mineral content. Ensuring meals are varied and contain a mix of legumes, whole grains, nuts, and seeds will naturally provide a balanced intake of all amino acids.

For a delicious and convenient way to increase protein intake, consider preparing dishes with textured vegetable protein (TVP). TVP is rehydrated and absorbs flavors well, making it a great meat substitute for chilis, tacos, or sauces. You can learn more about how to incorporate plant-based protein effectively by consulting resources from reputable organizations, such as the American Institute for Cancer Research's guide on plant-based protein.

Conclusion

Achieving a 70g protein goal on a vegetarian diet is straightforward with a thoughtful approach to meal planning. By incorporating staples like legumes, soy products, nuts, seeds, and—for some—dairy and eggs, you can build a diverse and delicious diet. Focusing on meal variety, utilizing versatile protein powerhouses, and incorporating supplements when necessary, allows you to meet your nutritional needs effectively and enjoy a vibrant, plant-powered lifestyle.

Frequently Asked Questions

What are the best vegetarian sources of complete protein?

The most complete protein sources for vegetarians are soy products (tofu, tempeh), quinoa, and dairy or eggs. By consuming a variety of plant proteins throughout the day, the body can combine amino acids to form a complete protein.

Do I need to combine proteins at every meal?

No, it is not necessary to combine complementary proteins at every single meal. Your body maintains a pool of amino acids throughout the day, so as long as your overall diet is varied and includes a range of protein sources, you will meet your needs.

Are protein powders necessary for vegetarians to get 70g of protein?

No, protein powders are not strictly necessary, but they can be a convenient and efficient way to supplement intake, especially for athletes or those with high protein needs. A diet rich in whole foods is typically sufficient.

How can I add more protein to my breakfast?

For a protein-packed breakfast, try scrambling tofu, adding nuts and seeds to your oatmeal or yogurt, or making a protein smoothie with soy milk and a scoop of protein powder.

How does cooking affect the protein content of plant foods?

Cooking does not significantly alter the protein content of most plant foods. However, preparing and cooking legumes and grains can improve their digestibility, allowing your body to absorb the nutrients more effectively.

Is it possible to get too much protein on a vegetarian diet?

For healthy individuals, consuming 70g of protein is safe. The risk of excessive protein intake is low for vegetarians who focus on whole-food sources, as these also contain fiber and other nutrients that aid digestion.