How to Get 100g of Protein Per Day as a Vegetarian

December 19, 2025 •

4 min read

According to a 2024 study in the Journal of the Academy of Nutrition and Dietetics, many vegetarians and vegans already consume more than enough protein for basic needs, but specific training goals or dietary plans may require a higher intake. This article will explore how to get 100g of protein per day as a vegetarian using a strategic approach and a variety of whole foods.

Quick Summary

Achieving a high-protein intake on a vegetarian diet is possible by prioritizing nutrient-dense foods. Success hinges on strategic meal planning, consistent consumption of high-protein sources, and potentially utilizing supplements to meet daily requirements effectively.

Key Points

Strategic Planning: Consistently meet protein goals by spacing intake across all meals and snacks, aiming for at least 20g per serving.
Diverse Food Sources: Utilize a variety of vegetarian staples like tofu, lentils, Greek yogurt, and eggs to provide a complete amino acid profile.
Smart Snacking: Integrate high-protein snacks such as edamame, hemp seeds, and nuts to fill the gaps between main meals.
Supplements Can Help: Use protein powders made from pea, soy, or whey as a convenient and effective way to boost daily protein totals.
Prep for Success: Practice meal preparation to ensure protein-rich options are always available, simplifying the process of meeting high daily targets.

Building a High-Protein Vegetarian Foundation

To consistently hit a 100g protein target without meat, you must first understand the pillars of a successful vegetarian protein strategy. This involves a daily, conscious effort to incorporate protein-rich foods into every meal and snack, rather than relying on a single, large serving. A diverse diet of legumes, soy products, dairy, eggs, nuts, and seeds provides a complete spectrum of amino acids. This is crucial for muscle repair, hormone production, and general health, especially for those with active lifestyles. Many plant-based protein sources also come with added benefits like fiber, which promotes satiety and digestive health.

Key Vegetarian Protein Sources

Soy Products: Tofu, tempeh, and edamame are excellent protein powerhouses. A single cup of cooked edamame can provide around 17g of protein, while a block of extra-firm tofu can contain over 40g. Tempeh is also a fantastic option, often containing a similar protein density.
Legumes: Lentils, chickpeas, and various beans are foundational. Cooked lentils provide about 18g of protein per cup, making them a dense and versatile choice for stews, soups, and salads.
Dairy and Eggs: For ovo-lacto vegetarians, dairy and eggs are game-changers. Greek yogurt is packed with protein, offering around 20g per 170g serving, while cottage cheese can provide up to 25g per cup. Eggs contain about 6g of protein each, with egg whites being a very lean option.
Nuts and Seeds: Nuts like almonds and seeds such as hemp and chia are perfect for boosting protein. A quarter-cup of hemp seeds can add up to 10g of protein, while two tablespoons of peanut butter offer about 8g.
Protein Powders: Protein shakes, particularly those made from pea, soy, or whey (if ovo-lacto), offer a convenient way to meet a high target. They are highly concentrated and can easily add 20-30g to your daily total.

Example High-Protein Meal Plan

Here is a strategic daily meal plan that demonstrates how to get 100g of protein per day as a vegetarian. Protein counts are approximate and can be adjusted based on specific brands and serving sizes.

Breakfast (Approx. 25-30g Protein):

Greek Yogurt Power Bowl: 1 cup full-fat Greek yogurt (20g protein), topped with 2 tbsp hemp seeds (10g protein) and a handful of berries.

Lunch (Approx. 30-35g Protein):

High-Protein Quinoa Salad: 1 cup cooked quinoa (8g protein), 1 cup canned chickpeas (15g protein), mixed vegetables, and crumbled feta cheese (8-10g protein).

Dinner (Approx. 30-35g Protein):

Tofu and Lentil Curry: A simple curry with half a block of extra-firm tofu (20g protein) and 1 cup cooked red lentils (18g protein), served over a small portion of rice.

Snacks (Approx. 15-20g Protein):

Post-Workout Shake: One scoop of a quality plant-based protein powder (20-25g protein).
Other options: A handful of roasted edamame (10g protein) or a slice of whole-grain toast with 2 tbsp peanut butter (8g protein).

Comparison Table: High-Protein Vegetarian Foods


Food Item	Typical Serving Size	Approx. Protein (g)	Notes
Extra-firm Tofu	½ block (approx. 200g)	20-25	A versatile, low-fat soy product.
Cooked Lentils	1 cup	18	Excellent in soups, salads, and curries.
Greek Yogurt (Plain, 2%)	¾ cup (approx. 170g)	15-20	Great for breakfast or snacks.
Cottage Cheese	1 cup (approx. 226g)	25	High in casein protein, ideal before bed.
Eggs (Large)	2 eggs	12	Versatile for any meal.
Edamame, shelled	1 cup	17	Can be enjoyed as a snack or side.
Hemp Seeds	3 tbsp	10	Easily sprinkled on yogurt or salads.
Peanut Butter (Natural)	2 tbsp	8	A staple snack option.
Nutritional Yeast	¼ cup	8-10	Adds a cheesy, nutty flavor to dishes.

Strategic Tips for Success

Focus on Protein Spacing: Instead of aiming for all 100g at once, spread your intake throughout the day. This helps with absorption and reduces hunger. Aim for at least 20g per meal.
Consider Complete vs. Incomplete Proteins: While some plant-based proteins are incomplete, eating a varied diet ensures you consume all essential amino acids over the course of the day. Combining rice with beans is a classic example, but pairing them in the same meal isn't necessary.
Meal Prep is Your Friend: To avoid slipping, prepare high-protein snacks and meal components in advance. Cooking a large batch of lentils or hard-boiling eggs saves time and keeps you on track.

Conclusion

Achieving 100g of protein daily as a vegetarian is not only achievable but can also be a delicious and varied culinary experience. By focusing on nutrient-dense, protein-rich foods like soy products, legumes, dairy, and eggs, and supplementing with nuts, seeds, and protein powder, you can easily meet your dietary goals. A strategic approach to meal planning, incorporating a diverse range of foods, and preparing meals in advance are the keys to success. By following the guidance and meal plan provided, vegetarians can confidently fuel their bodies for a high-performance lifestyle. To further explore plant-based protein, consider a resource like the Forks Over Knives guide on the subject.

Frequently Asked Questions

For muscle building, excellent vegetarian protein sources include extra-firm tofu, tempeh, Greek yogurt, eggs, lentils, and cottage cheese. These foods are protein-dense and support tissue repair and growth.

No, it is a myth that you must combine specific plant proteins in a single meal. As long as you consume a variety of protein sources throughout the day, your body will assemble the necessary amino acids.

The need for 100g of protein depends on individual factors like activity level, body weight, and specific fitness goals. While it is more than the average person needs, it can be an appropriate target for those focused on muscle building or high-level athletic performance.

Yes, it is possible to achieve 100g of protein daily without supplements, but it requires careful planning and a high consumption of whole-food sources like soy products, legumes, and dairy. Protein powder simply provides a convenient and efficient way to reach the target.

High-protein vegetarian breakfast options include a Greek yogurt bowl with hemp seeds, tofu scramble, cottage cheese on whole-grain toast, or scrambled eggs with beans and cheese.

Boost protein by adding ingredients like lentils to soups, chickpeas to salads, nutritional yeast to sauces, or a scoop of protein powder to smoothies. Incorporating nuts and seeds as toppings is also an easy way to increase protein content.

For protein-rich snacks, consider hard-boiled eggs, roasted chickpeas or edamame, Greek yogurt, a handful of almonds, or cottage cheese.