How to get 100 grams of protein a day vegetarian without eggs?

November 11, 2025 •

3 min read

Over half of the world's population reduces or eliminates meat consumption, yet the myth that vegetarians struggle with protein persists. For those looking to increase intake to 100 grams daily, the strategy revolves around smart, diverse food choices. Here is how to get 100 grams of protein a day vegetarian without eggs, proving that this nutritional goal is both achievable and delicious.

Quick Summary

This guide outlines effective strategies and a sample meal plan for a high-protein vegetarian diet, focusing on diverse food groups like soy products, dairy, legumes, and nuts to reach a 100g daily target without eggs.

Key Points

Variety is Key: Combine different protein sources like legumes, soy, dairy, nuts, and seeds to ensure a complete amino acid intake without eggs.
Leverage Soy Products: Use high-protein soy foods like soya chunks (52g/100g dry), tempeh (20g/100g), and firm tofu (13g/100g) as meat alternatives.
Integrate Dairy Strategically: Incorporate Greek yogurt (10g/100g) and cottage cheese (14g/0.5 cup) into meals for an easy protein boost.
Don't Forget Legumes and Nuts: Rely on staples like lentils (18g/cooked cup), chickpeas (15g/cooked cup), and nuts/seeds (e.g., hemp, peanuts, almonds) for dense protein and fiber.
Consider Plant-Based Protein Powder: Supplements like pea or soy protein powder can help fill any gaps and simplify reaching a 100g goal.

Your High-Protein Blueprint: Key Vegetarian Sources

Reaching 100 grams of protein per day requires focusing on nutrient-dense vegetarian foods that offer a significant protein punch per serving. The key is variety and thoughtful meal planning to ensure a complete amino acid profile throughout the day.

Soy-Based Proteins: Tofu, Tempeh, and Edamame

Soy is a versatile and protein-rich staple, providing all nine essential amino acids. Soya chunks offer about 52g of protein per 100g (dry), tempeh provides around 20g per 100g, firm tofu about 19g per 150g, and edamame 10-12g per 100g.

Dairy Powerhouses: Greek Yogurt and Cottage Cheese

Dairy sources are valuable for protein, calcium, and bone health for vegetarians who consume them. Greek yogurt contains about 10g of protein per 100g, while a half-cup of cottage cheese offers around 14g.

Legumes and Pulses: Lentils, Chickpeas, and Beans

Legumes are affordable, fiber-rich, and key to many high-protein vegetarian diets. Cooked lentils provide 18g of protein per cup, chickpeas offer about 15g per cooked cup, and kidney beans contain roughly 15g per cooked cup.

Nuts and Seeds: High-Density Boosters

These offer concentrated protein and healthy fats. Three tablespoons of hemp seeds provide about 10g of protein, two tablespoons of peanut butter add 7g, and a handful of almonds offers about 6g.

Whole Grains: Quinoa and Oats

Certain whole grains contribute significantly to protein intake. A cooked cup of quinoa provides 8g of complete protein, and 1/2 cup of rolled oats offers about 5g.

Strategic Supplementation: Protein Powders

Plant-based protein powders from sources like pea, soy, brown rice, or hemp can help reach high protein goals, adding 20-25g per scoop.

Sample 100g Protein Meal Plan (No Eggs)

This sample plan demonstrates how to combine various foods. Protein content can vary.

Breakfast (~25g protein)
- Protein Oats Bowl: 1/2 cup oats (5g), 1 cup Greek yogurt (20g), 1 tbsp chia seeds (2.5g), 1 tbsp peanut butter (4g).
Mid-Morning Snack (~15g protein)
- Protein Smoothie: 1 cup soy milk (7g), 1 scoop plant-based protein powder (20-25g).
Lunch (~20g protein)
- Tofu and Veggie Stir-fry: 100g firm tofu (13g), 1 cup edamame (11g) with mixed vegetables and quinoa.
Afternoon Snack (~10g protein)
- Cottage Cheese Bowl: 1/2 cup cottage cheese (14g) with berries and nuts.
Dinner (~30g protein)
- Lentil and Paneer Curry: 1 cup lentils (18g) with 100g paneer (18-20g).

Comparison of High-Protein Vegetarian Sources


Food Item	Protein per 100g (approx)	Type	Notes
Soya Chunks (dry)	~52g	Soy-based	Excellent for bulking meals
Tempeh	~20g	Soy-based	Fermented, easy to digest
Greek Yogurt (Plain)	~10g	Dairy	Adds probiotics
Cottage Cheese	~12g	Dairy	Versatile for sweet or savory dishes
Lentils (cooked)	~9g	Legume	Budget-friendly and fiber-rich
Chickpeas (cooked)	~8g	Legume	Great for hummus and salads
Hemp Seeds	~30g (dry)	Seeds	Complete protein source
Firm Tofu	~13g	Soy-based	Highly versatile for various cuisines
Plant-Based Powder	~75g (dry)	Supplement	High protein concentration, quick and easy

Practical Strategies to Maximize Protein

Spread it out: Distribute protein intake throughout the day to improve absorption and satiety.
Prioritize whole foods: Focus on getting most protein from sources like legumes, soy, nuts, and dairy for essential nutrients.
Don't fear carbs: Pair complex carbohydrates with protein sources for a complete amino acid profile.
Plan your snacks: Utilize snacks like roasted chickpeas or Greek yogurt to boost protein between meals.

Conclusion

Achieving 100g of protein daily as a vegetarian without eggs is achievable through diverse food choices and smart planning. Combining soy products, dairy, legumes, and nuts with optional protein powders makes this goal accessible and enjoyable. Tailor portion sizes to your individual needs and consult reputable sources for more information. WebMD: Vegetarian Diets: Where to Get Protein Without Meat

Frequently Asked Questions

Soya chunks are exceptionally high in protein, offering about 52g per 100g (dry weight), while plant-based protein powders can also provide a high concentration per serving.

Yes. While some plant-based proteins are incomplete, you can obtain all essential amino acids by consuming a variety of protein sources throughout the day. Foods like soy (tofu, tempeh) and quinoa are complete proteins on their own.

It is best to get the majority of your protein from whole foods, as they provide additional vitamins, minerals, and fiber. Supplements are useful for convenience or to bridge nutritional gaps but should not be the sole protein source.

Try making a protein-rich smoothie with soy milk, Greek yogurt, and plant-based protein powder, or prepare overnight oats with nuts and seeds. A tofu scramble is also an excellent savory alternative.

Great high-protein snacks include roasted chickpeas, a handful of almonds or peanuts, a bowl of cottage cheese, or Greek yogurt with berries.

Legumes like lentils and chickpeas are excellent, affordable sources of protein and fiber. A cooked cup of lentils provides around 18g of protein, making them a foundational component of meals.

Yes, paneer (cottage cheese) is a fantastic source of protein for vegetarians, offering 18-20g per 100g. It is also a slow-digesting casein protein, which keeps you feeling full longer.