How to get 105 grams of protein a day vegetarian

October 19, 2025 •

4 min read

According to the National Academy of Medicine, active individuals may require higher protein intake than the standard recommendation. This guide will explain how to get 105 grams of protein a day vegetarian using a variety of whole foods and strategic meal planning.

Quick Summary

Achieve a high-protein vegetarian diet by focusing on a diverse range of plant and dairy sources. Learn how to combine foods to reach daily protein goals for muscle maintenance and repair. Explore a detailed meal plan that showcases how to hit 105g of protein without supplements.

Key Points

Combine Incomplete Proteins: Pair foods like rice and beans or hummus and whole-wheat bread to create complete protein profiles, ensuring all essential amino acids are consumed.
Embrace Soy Products: Utilize tofu, tempeh, edamame, and soya chunks, which are exceptionally high in protein and versatile in cooking.
Leverage Dairy Power: Lacto-ovo vegetarians can rely on Greek yogurt and cottage cheese for dense, complete protein in snacks and meals.
Snack Smartly: Replace low-protein snacks with nuts, seeds, or fortified soy products to consistently boost your protein count throughout the day.
Incorporate Legumes and Whole Grains: Bulk up meals with lentils, chickpeas, and quinoa, which offer substantial protein and fiber to keep you full and energized.
Use Protein Supplements Strategically: Consider adding a scoop of vegetarian protein powder to smoothies or meals for a convenient and efficient protein boost when needed.

Understanding Your Protein Needs as a Vegetarian

For active vegetarians or those aiming to build muscle, a higher protein target like 105 grams a day can be achieved with careful planning. Unlike common misconceptions, a vegetarian diet is not inherently protein-deficient. The key lies in strategic food choices and combining different sources to ensure a complete amino acid profile throughout the day. Most plant sources, with the exception of soy and quinoa, are 'incomplete' proteins, meaning they lack one or more of the nine essential amino acids. However, consuming a variety of plant proteins over the course of a day ensures your body gets everything it needs. Dairy and eggs (for lacto-ovo vegetarians) offer complete protein, simplifying the process. This guide focuses on integrating both plant-based and dairy sources to create a sustainable and delicious 105g protein meal plan.

Building Blocks for a High-Protein Vegetarian Diet

To build a high-protein meal plan, focus on these vegetarian staples. Diversifying your intake will also provide a wider spectrum of vitamins, minerals, and fiber.

Soy Products: Tofu, tempeh, and edamame are excellent protein sources. Seitan, derived from wheat gluten, is exceptionally high in protein.
Legumes: Lentils, chickpeas, and a variety of beans (black, kidney, cannellini) are fundamental. They are also packed with fiber.
Dairy (Lacto-Ovo Vegetarians): Greek yogurt, cottage cheese, and milk are potent sources of complete protein.
Nuts and Seeds: Almonds, peanuts, pumpkin seeds, and chia seeds provide a protein and healthy fat boost.
Whole Grains: Quinoa and oats, for example, offer a respectable amount of protein and are full of fiber.
Eggs (Lacto-Ovo Vegetarians): A simple and complete protein source that can be incorporated into many meals.

Sample Meal Plan for 105g Protein

This is a sample daily meal plan, and portion sizes and food choices can be adjusted to fit your specific calorie and nutritional needs. Focus on combining protein sources to maximize benefits.

Breakfast (approx. 30g protein): Scramble 2 large eggs with 1/2 cup of cottage cheese. Serve with a side of whole-grain toast topped with 2 tablespoons of hummus. For a sweeter option, blend a scoop of whey or plant-based protein powder into a smoothie with Greek yogurt and berries.
Lunch (approx. 30g protein): A large salad featuring 1 cup of cooked quinoa, 1 cup of chickpeas, 1/4 cup of pumpkin seeds, and a handful of feta cheese (optional), dressed with a lemon-tahini dressing.
Snack 1 (approx. 10g protein): 1/2 cup edamame, steamed and lightly salted, or a handful of almonds.
Dinner (approx. 25g protein): A hearty lentil curry with 1 cup of cooked red lentils, served with 1 cup of brown rice and a side of steamed spinach.
Snack 2 (approx. 10g protein): A cup of fortified soy milk or a small Greek yogurt cup.

High-Protein Vegetarian Food Comparison

This table compares common vegetarian protein sources, noting that protein content can vary by brand and preparation.


Food Item	Typical Serving	Approx. Protein (grams)	Notes
Soya Chunks	50g (dry)	26g	Very high protein; rehydrates to increase volume.
Seitan	100g	21-25g	Made from wheat gluten; excellent meat substitute.
Greek Yogurt	1 cup (200g)	20g	High protein, rich in probiotics; great for snacks.
Tofu (Firm)	100g	8-15g	Versatile and can be added to many dishes.
Lentils (Cooked)	1 cup (200g)	18g	Inexpensive, high in fiber and minerals.
Chickpeas (Cooked)	1 cup (160g)	15g	Base for hummus, salads, and curries.
Cottage Cheese	1/2 cup (113g)	12-14g	Mix with fruit or use in savory applications.
Hemp Seeds	3 tbsp	10g	Sprinkle on smoothies, oatmeal, or salads.
Pumpkin Seeds	1/4 cup	7g	Easy snack or salad topper.

Tips for Maximizing Vegetarian Protein Intake

Combine Food Groups: Pair incomplete proteins like grains and legumes to ensure you get all essential amino acids. For example, enjoy lentils with rice or peanut butter on whole-wheat toast.
Strategic Snacking: Opt for protein-rich snacks instead of empty calories. Think nuts, seeds, edamame, or Greek yogurt.
Use High-Protein Alternatives: Substitute regular pasta with legume-based pasta, or use nutritional yeast for a cheesy, protein-rich flavor boost.
Fortified Products: Incorporate fortified foods like soy milk and cereals into your diet to increase protein and B12 intake.
Protein Powders (Optional): If needed, a scoop of vegetarian protein powder in a shake or smoothie can easily add 20-30g of protein to your daily total. This is particularly useful post-workout for muscle repair.
Plan Ahead: Keep a rough estimate of your protein intake to ensure you are consistently hitting your goals. Meal prepping can be very helpful.

Conclusion

Achieving a target of 105 grams of protein daily on a vegetarian diet is highly achievable with proper planning and knowledge of high-protein foods. By incorporating a diverse range of protein sources like legumes, soy products, dairy, nuts, seeds, and whole grains, you can easily meet your needs for muscle maintenance, energy, and overall health. Remember that consistency and variety are key to success. Focus on whole foods first and use supplements only if necessary, ensuring a healthy and balanced approach to your nutrition goals. With the right strategy, a high-protein vegetarian diet can be both satisfying and sustainable.

For more detailed nutritional information and meal ideas, consider consulting resources like the Harvard T.H. Chan School of Public Health's nutrition source on protein.(https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/)

Frequently Asked Questions

Some of the best complete protein sources for vegetarians include soy products (tofu, tempeh), quinoa, and dairy products (Greek yogurt, cottage cheese) and eggs for those who consume them.

Yes, it is entirely possible to get 105g of protein a day from whole foods alone by planning meals around high-protein sources like soy, legumes, and dairy, and by incorporating strategic, protein-rich snacks.

To increase breakfast protein, try adding a scoop of protein powder to your morning smoothie, mixing cottage cheese or Greek yogurt with your oatmeal, or scrambling eggs with fortified soy milk and vegetables.

Yes, vegetarian protein powders (like whey, soy, or pea protein) can be a great and convenient way to supplement your intake, especially for athletes or those with high protein goals.

To make snacks more protein-dense, opt for options like a handful of nuts or seeds, roasted chickpeas, Greek yogurt, or homemade hummus with veggie sticks.

Yes, when consumed over the course of a day, combining different incomplete proteins like rice (a grain) and beans (a legume) provides all the essential amino acids needed by the body.

Boost a dinner salad by adding protein-rich toppings such as chickpeas, baked tofu cubes, crumbled feta or cottage cheese, or a sprinkle of hemp or pumpkin seeds.