How to get 100 grams of protein a day without eating meat?

December 4, 2025 •

3 min read

According to a study published in the American Journal of Clinical Nutrition, plant-based diets can easily meet or exceed daily protein requirements with proper planning. This guide explains how to get 100 grams of protein a day without eating meat by focusing on nutrient-dense, plant-powered sources.

Quick Summary

Achieving a high protein intake on a meatless diet requires intentional meal planning. Key strategies involve incorporating diverse plant-based protein sources, including legumes, tofu, seeds, and high-protein dairy options. Proper meal composition and smart snacking help meet ambitious daily goals.

Key Points

Embrace Diversity: Rely on a variety of non-meat sources like lentils, tofu, and Greek yogurt to build your protein intake throughout the day.
Plan Your Meals: Integrate high-protein ingredients into every meal and snack to consistently hit your 100g daily target.
Utilize Legumes and Soy: Make staples like beans, lentils, and tofu the foundation of your diet for significant protein contributions.
Snack Smart: Use nuts, seeds, and cottage cheese as powerful, protein-packed snacks to prevent gaps in your daily intake.
Consider Supplements (Optional): If needed, a plant-based protein powder can be a convenient way to boost your protein count.
Use High-Protein Dairy: Eggs, Greek yogurt, and cottage cheese offer simple, effective ways to add substantial protein for non-vegans.

Your Blueprint for Meatless High-Protein Meals

Transitioning to a high-protein diet without meat requires a shift in mindset and a solid plan. Instead of relying on a single large protein source like a chicken breast, you will build your protein intake throughout the day using a variety of ingredients. This approach not only helps you hit your 100g target but also ensures you consume a wider array of vitamins, minerals, and dietary fiber.

The Building Blocks of a Meatless Protein Diet

To successfully achieve 100 grams of protein daily, you'll need to focus on key food groups. Here is a rundown of the most protein-dense non-meat options:

Legumes: Beans, lentils, chickpeas, and peas are the MVPs of plant-based protein. One cup of cooked lentils provides roughly 18 grams of protein and significant fiber.
Soy Products: Tofu, tempeh, and edamame are incredibly versatile. A single serving of firm tofu can pack over 20 grams of protein.
Nuts and Seeds: Almonds, peanuts, chia seeds, hemp seeds, and flax seeds are excellent sources. Incorporate them into snacks, salads, or smoothies for an easy protein boost.
Dairy and Eggs: For those who include them, eggs, Greek yogurt, and cottage cheese are powerful protein sources. Oikos Pro Greek yogurt, for instance, contains 23g per serving.
Grains: Certain whole grains like quinoa are considered a complete protein, meaning they contain all nine essential amino acids. Other grains like oats also contribute meaningfully to your daily total.

Sample 100g Protein Day

To illustrate how this comes together, here is a potential meal plan for one day:

Breakfast: High-Protein Yogurt Bowl. A cup of Greek yogurt (23g) mixed with 1/4 cup of nuts and seeds (e.g., almonds, chia, hemp) (10g). Total: 33g.
Lunch: Lentil and Quinoa Salad. A large cup of cooked lentils (18g) and a half-cup of cooked quinoa (4g) with mixed vegetables and a tahini dressing. Total: 22g.
Snack: Roasted Edamame. One cup of roasted edamame (17g). Total: 17g.
Dinner: Tofu Stir-Fry. Firm tofu (20g) stir-fried with broccoli and other vegetables, served with a side of brown rice (5g). Total: 25g.
Evening Snack: Cottage Cheese. A cup of cottage cheese (25g). Total: 25g.

Grand Total: 122g of protein.

How Supplements Fit In

While this article focuses on whole foods, protein powders can be a convenient tool, especially for those with high activity levels or very ambitious protein targets. Plant-based protein powders, often derived from peas or brown rice, can easily add 20+ grams to a smoothie. This is a great way to close any gaps if you find yourself falling short at the end of the day.

Comparison Table of Non-Meat Protein Sources

This table provides a quick reference for the protein content of various staples. Protein content can vary by brand and preparation, so these are approximate values.


Food Item (Approx. Serving)	Protein (g)	Notes
Greek Yogurt (1 cup)	23	Excellent for breakfast or snacks.
Lentils (1 cup, cooked)	18	Great in salads, soups, and curries.
Firm Tofu (1/2 block)	20	Perfect for stir-fries and scrambles.
Cottage Cheese (1 cup)	25	Can be eaten alone or mixed with fruit.
Edamame (1 cup)	17	Versatile as a snack or side dish.
Quinoa (1 cup, cooked)	8	A complete protein, works as a base for meals.
Chickpeas (1 cup, cooked)	15	Ideal for making hummus or adding to salads.
Peanut Butter (2 tbsp)	8	Use in smoothies or on whole-wheat toast.
Hemp Seeds (3 tbsp)	10	Sprinkle on salads, yogurt, or in smoothies.

Conclusion: Strategic Planning Is Key

Achieving 100 grams of protein daily without meat is not a matter of luck but of conscious, strategic planning. By prioritizing a diverse intake of legumes, soy products, nuts, seeds, and high-protein dairy options (if you consume them), you can construct meals that are not only high in protein but also balanced and delicious. Track your intake, experiment with recipes, and embrace the wide world of meatless protein to meet your nutritional goals. No single food will provide all the protein you need, so variety is your most powerful tool.

Learn more about structuring plant-based meals by visiting the Vegetarian Resource Group for additional information and resources.

Frequently Asked Questions

Yes, it is entirely possible. By strategically combining a variety of high-protein foods like lentils, tofu, quinoa, and Greek yogurt across your meals and snacks, you can achieve a 100g daily protein intake using only whole foods.

For a high-protein start, consider a Greek yogurt bowl with nuts and seeds, a tofu scramble with vegetables, or overnight oats made with protein powder and chia seeds. These options can easily provide 20-30 grams of protein.

Vegans can achieve 100g of protein by focusing on legumes (beans, lentils, chickpeas), soy products (tofu, tempeh, edamame), whole grains (quinoa, oats), and a generous amount of nuts and seeds throughout the day. Protein powder can also help meet higher goals.

Many plant-based sources, like quinoa and soy, are complete proteins. While some other plant proteins may be 'incomplete' on their own, combining a variety of protein sources over the course of a day (e.g., rice and beans) will provide all the essential amino acids your body needs.

Excellent high-protein snacks include Greek yogurt, cottage cheese, roasted edamame, a handful of almonds or peanuts, or hummus with whole-grain crackers or vegetables.

Boost protein without excessive calories by adding cooked lentils or chickpeas to a salad, using firm tofu in a stir-fry, or mixing a scoop of protein powder into a low-calorie smoothie. Opt for low-fat Greek yogurt or cottage cheese for snacks.

Using a food tracking app or a simple journal can be extremely helpful. It allows you to see where your protein is coming from and identifies any gaps, enabling you to make informed adjustments to your meal plan to ensure you consistently meet your target.