How to get 100g protein a day vegetarian: Your Ultimate Guide

October 21, 2025 •

3 min read

The average healthy adult requires approximately 0.8 grams of protein per kilogram of body weight, but higher protein targets are necessary for muscle growth or increased physical activity. For vegetarians aiming for 100g per day, strategic meal planning with diverse sources is key to meeting and exceeding this goal without relying on meat.

Quick Summary

This article outlines how to achieve a 100g daily protein target on a vegetarian diet by focusing on key food groups like soy, legumes, nuts, seeds, and dairy. It provides a sample meal plan, compares different protein sources, and offers practical advice on maximizing nutrient intake for muscle development and general health.

Key Points

Strategic Protein Combination: Consuming a variety of legumes, grains, nuts, and seeds throughout the day ensures you get all essential amino acids, even without eating meat.
Utilize High-Density Sources: Include foods like soy products (tofu, tempeh), seitan, and dried soya chunks for a significant protein boost in each meal.
Integrate Dairy and Eggs: Lacto-ovo vegetarians can rely on Greek yogurt, cottage cheese, and eggs for high-quality, complete protein, and added nutrients.
Enhance Absorption Naturally: Simple food pairings, such as adding vitamin C to plant-based iron sources, can improve overall nutrient absorption and maximize the benefits of your protein intake.
Plan Meals and Snacks: Structuring your day with intentional, protein-rich snacks and meals is essential for consistently hitting a 100g target.
Supplements for Support: For convenience or higher demands, plant-based protein powders can effectively supplement your diet, but should complement a foundation of whole foods.

Unlocking High Protein on a Vegetarian Diet

Achieving a high-protein intake on a vegetarian diet is not just possible—it is a sustainable and nutrient-rich approach when planned effectively. By focusing on a variety of high-quality plant-based and, for some, dairy and egg sources, you can easily meet a 100g per day target. Success lies in understanding the best vegetarian protein sources and strategically incorporating them into your meals and snacks throughout the day.

Essential Protein Sources for Vegetarians

Proteins are composed of amino acids. While many plant-based sources are 'incomplete,' meaning they lack one or more essential amino acids, dietary variety throughout the day addresses this. Soy products (tofu, tempeh), along with quinoa and hempseed, are 'complete' proteins.

Soy Products

Soy is a versatile and protein-rich vegetarian option. Half a cup of firm tofu contains about 21.8g of protein, while 100g of tempeh offers around 19g. Edamame provides about 11.5g per 100g, and fortified soy milk has about 7g per cup.

Legumes and Pulses

Beans and lentils are cost-effective, high-fiber protein sources. Cooked lentils provide around 9g of protein per 100g, and chickpeas offer about 8.9g per 100g cooked. Various beans like black, kidney, and pinto contain 6-8g per half-cup serving.

Nuts and Seeds

These are calorie-dense and provide healthy fats and protein. Three tablespoons of hemp seeds offer 10g of complete protein, and pumpkin seeds have about 30g per 100g. A 1-ounce serving of almonds provides 6g, and peanuts contain 6.9g. Chia seeds offer 4.7g of protein per ounce.

Dairy and Eggs (Lacto-Ovo Vegetarians)

Dairy and eggs offer highly bioavailable, complete proteins. Greek yogurt can have 15-20g or more protein per serving. Half a cup of low-fat cottage cheese provides up to 12g, and a large egg contains about 6g.

Grains and Other Sources

Quinoa is a complete protein, offering 8g per cooked cup. A half-cup of rolled oats has about 6g of protein. Seitan is very high in protein, with 25-30g per 100g. Nutritional yeast adds 5g of protein per tablespoon and provides B vitamins.

Sample High-Protein Vegetarian Meal Plan (100g+)

This sample lacto-ovo vegetarian plan can be adapted using plant-based alternatives.

Breakfast (~25-30g): Options include an egg and tofu scramble with spinach (approx. 22g protein) or a protein smoothie with soy milk, almond butter, chia seeds, and protein powder (approx. 36g protein).

Lunch (~30-35g): Consider a black bean and quinoa bowl with pumpkin seeds (approx. 33g protein) or lentil soup with a whole-wheat roll and a side of cottage cheese (approx. 34g protein).

Snack (~15-20g): A Greek yogurt parfait with berries provides about 17g of protein. Alternatively, a handful of roasted chickpeas and pistachios offers around 13g.

Dinner (~25-30g): Baked tempeh with roasted vegetables and brown rice provides about 24g of protein. Palak paneer with dal and roti can offer around 31g.

Maximizing Absorption for Better Results

Pairing plant-based sources with Vitamin C-rich foods enhances iron absorption, supporting protein metabolism. Soaking and sprouting legumes reduces phytates, improving mineral and protein absorption. Foods like pineapple and papaya contain enzymes that aid protein breakdown.

Comparison of High-Protein Vegetarian Foods


Food Source	Serving Size	Protein (g)	Key Advantage
Seitan	100g	25-30	Highest protein density; meat-like texture.
Tempeh	100g	~19	Fermented for better digestibility, high protein, and probiotics.
Firm Tofu	1/2 cup	~22	Complete protein, very versatile for different dishes.
Soy Chunks	100g (dry)	~52	Extremely high protein, cost-effective.
Greek Yogurt	1 cup	~17	Complete protein (dairy), rich in probiotics.
Lentils	1 cup cooked	~18	Versatile, high fiber, and budget-friendly.
Cottage Cheese	1/2 cup	~12	Complete protein (dairy), slow-digesting casein.
Peanuts	100g	~25	High protein and healthy fats, great snack.

Consider Supplements and B12

Supplements, such as pea, soy, or brown rice protein powders, can be useful for meeting high protein needs. Since Vitamin B12 is mainly in animal products, vegetarians should use fortified foods or supplements.

Conclusion

Achieving 100g of protein daily on a vegetarian diet is attainable with careful planning. Incorporating diverse protein-rich plant foods, and optionally dairy and eggs, into structured meals and snacks is key. Maximizing absorption through preparation methods and food pairings, and considering supplements when necessary, supports this goal. This approach provides essential nutrients for muscle and health while offering a diet rich in fiber, vitamins, and minerals.

Frequently Asked Questions

No. The old 'protein combining' myth has been debunked. Your body stores a pool of amino acids throughout the day, so as long as you eat a variety of protein sources, you will get all essential amino acids over the course of the day.

Yes, soy products like tofu and tempeh are safe and nutritious for most people when consumed in moderation. They are complete protein sources and rich in minerals, and fermented versions like tempeh also offer probiotics.

Vitamin B12 is primarily found in animal products, so vegetarians should focus on fortified foods such as nutritional yeast, fortified cereals, and fortified soy milk. For consistent intake, supplements are a reliable option, especially for vegans.

Absolutely. Plant-based and lacto-ovo vegetarian diets can effectively support muscle growth. The key is to consume enough protein and calories, focus on training consistently, and include sources of complete protein for muscle repair.

Many high-protein vegetarian foods are affordable. Good options include lentils, chickpeas, dried beans, soya chunks, and nuts and seeds purchased in bulk.

Yes, it is entirely possible to get 100g of protein a day through whole foods. This requires consistent intake throughout the day using a variety of high-protein foods like soy, legumes, dairy, and nuts, but does not require supplements.

For easy, high-protein snacks, consider Greek yogurt, cottage cheese, roasted chickpeas, edamame, handfuls of nuts and seeds, or a protein shake. Adding chia or hemp seeds to overnight oats or smoothies also works well.