How to get 160 grams of protein a day vegetarian reddit?

November 14, 2025 •

4 min read

According to the Academy of Nutrition and Dietetics, appropriately planned vegetarian diets are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. For those looking to get 160 grams of protein a day vegetarian, this goal is achievable with the right strategy and knowledge of dense protein sources, an increasingly popular topic discussed in fitness communities like Reddit.

Quick Summary

This article explores how vegetarians can achieve a high daily protein intake, inspired by strategies and food suggestions found on Reddit. It details plant-based and ovo-lacto protein sources, provides a sample meal plan, and discusses the role of supplements to meet a 160g protein target for fitness or other health goals.

Key Points

Diverse Sources: To achieve 160g of protein, combine a variety of vegetarian sources like legumes, soy products, dairy, eggs, nuts, and seeds throughout the day.
Maximize Soy and Dairy: Incorporate high-density sources like soy chunks, tofu, tempeh, Greek yogurt, and cottage cheese for efficient protein intake.
Utilize Supplements: Protein powders (whey or plant-based) are a practical and easy way to meet high protein goals, as frequently discussed on Reddit fitness forums.
Plan Your Meals: Structure meals and snacks intentionally to distribute protein throughout the day and avoid relying on a single large meal to hit your target.
Complete Your Proteins: Ensure you consume a complete amino acid profile by pairing complementary proteins, such as combining grains with legumes.
Embrace Snacking: Opt for protein-rich snacks like nuts, seeds, or edamame instead of low-protein alternatives to consistently boost your intake.

Sourcing High-Protein Vegetarian Foods

Achieving a high protein goal as a vegetarian requires deliberate and informed food choices. While many people think of meat, eggs, and dairy, the vegetarian and vegan worlds offer a diverse array of protein-packed options. The key is to incorporate these high-density sources throughout your daily meals and snacks.

Legumes and Soy Products

Beans, lentils, and soy products are cornerstones of a high-protein vegetarian diet. Soybeans, for instance, are a complete protein containing all nine essential amino acids.

Soy Chunks: A powerhouse, with some brands offering over 50g of protein per 100g (dry). They are extremely versatile for curries and other dishes.
Tofu and Tempeh: Both derived from soybeans, they offer significant protein. Tempeh, made from fermented soybeans, can contain 34g of protein per cup, while firm tofu can have up to 44g per cup.
Lentils: Different varieties like red and brown lentils are protein-dense and budget-friendly. One cooked cup can provide nearly 18g of protein.
Chickpeas: Another staple, chickpeas offer about 8-10g of protein per 100g (cooked) and are excellent in salads, curries, or roasted as a snack.

Dairy and Eggs (for Ovo-Lacto Vegetarians)

For those who consume dairy and eggs, these foods provide an easy and complete protein boost.

Greek Yogurt: This is a top-tier protein source, with some varieties offering up to 23g of protein per cup. It's great in smoothies, parfaits, or as a savory dip.
Cottage Cheese: Another dairy champion, a half-cup of low-fat cottage cheese can provide 14g of protein.
Eggs: A large egg contains about 6g of protein and is a quick, versatile addition to any meal.

Nuts and Seeds

While higher in fat, nuts and seeds pack a solid protein punch and are great for snacking or adding to meals.

Peanuts and Peanut Butter: Two tablespoons of peanut butter can provide 7g of protein.
Almonds: One ounce of dry-roasted almonds offers almost 6g of protein.
Hemp Seeds: High in protein, fiber, and omega-3s, a tablespoon offers 4g of protein.
Chia Seeds: These tiny seeds are nutrient-dense, providing 3g of protein per tablespoon.

Sample High-Protein Vegetarian Meal Plan (160g+)

Planning your meals is critical to consistently hit high protein targets. This sample plan is an example of how you can structure your day, with food choices informed by Reddit discussions and nutritional data.


Meal	Food Item	Protein Content (Approx.)
Breakfast	High-protein smoothie (1 scoop whey/casein, 1 cup Greek yogurt, 1 tbsp chia seeds, 1 cup soy milk)	45-50g
Mid-Morning Snack	1/2 cup low-fat cottage cheese with almonds	20g
Lunch	Large salad with 1 cup cooked lentils, 1/2 cup chickpeas, topped with feta cheese	30-35g
Afternoon Snack	1 cup edamame (shelled)	18g
Dinner	Stir-fry with 1 cup seitan strips and tofu, served with quinoa	40-45g
Evening Snack	2 tbsp peanut butter on whole wheat toast	10g
Total Daily Protein		~163-178g

The Role of Protein Supplements

Reddit threads often highlight protein powders as a practical tool for meeting very high protein goals. For vegetarians, both whey protein and plant-based powders are popular options.

Whey and Casein Protein: Derived from milk, these powders are convenient and highly effective for muscle building and repair. A single scoop can provide 20-30g of protein.
Plant-Based Protein Powders: Options like pea, soy, or brown rice protein are suitable for both vegans and vegetarians. They offer a simple way to increase protein intake without consuming animal products.

Using a scoop or two daily can easily cover a large portion of your target, making it much easier to hit 160g without feeling overly full from solid food. Add them to smoothies, mix with water, or incorporate into recipes like oatmeal or protein pancakes.

Optimizing Your High-Protein Diet

Beyond just eating the right foods, several strategies can help you maximize your protein intake and overall health.

Prioritize Complete Proteins

While not all plant-based proteins are complete on their own, a varied diet typically covers all essential amino acids. However, focusing on complete vegetarian protein sources can be an effective shortcut. Quinoa and soy products (tofu, edamame) are complete proteins. For other sources, simply pairing complementary proteins, such as rice and beans, ensures you get the full amino acid profile.

Smart Snacking and Timing

Instead of reaching for low-protein snacks, opt for high-protein options like Greek yogurt, nuts, seeds, or edamame. Spreading protein intake throughout the day can also be beneficial, particularly for muscle protein synthesis, a common goal for those with high-protein diets.

Conclusion: Hitting Your Goals with Strategic Eating

Achieving a high-protein goal of 160 grams daily on a vegetarian diet is entirely possible and, with a bit of planning, can be enjoyable and delicious. The insights shared on platforms like Reddit, combined with a focus on protein-dense foods like legumes, soy, dairy, and eggs, provide a clear path forward. Strategic use of supplements and thoughtful meal planning can make this target not just achievable, but sustainable for long-term health and fitness success. By embracing variety and prioritizing smart food choices, vegetarians can meet their nutritional needs and thrive. https://www.eatingwell.com/article/289961/top-vegetarian-protein-sources/

The Role of Strategic Supplementation and Whole Foods

While a whole-food approach is ideal, supplements are a useful tool to reach specific macronutrient targets, especially as the calorie load from whole foods can be high. Incorporating a shake with whey or plant-based protein powder can provide a concentrated dose without a large volume of food. It's also important to remember that this process is a learning experience. Monitoring your protein intake and adjusting your meals over time, based on your energy levels and how your body responds, is key to sustained success. This approach echoes the practical, trial-and-error advice often exchanged in online fitness communities.

Frequently Asked Questions

The best sources include soy products like tofu, tempeh, and edamame, legumes such as lentils and chickpeas, dairy products like Greek yogurt and cottage cheese (for ovo-lacto vegetarians), nuts, seeds, and whole grains like quinoa.

Yes. Soy products like tofu and tempeh, and grains like quinoa, are complete proteins containing all essential amino acids. For other sources, simply combine complementary proteins, like pairing rice with beans, to create a complete profile.

It is possible but requires very careful and consistent meal planning. It often means eating large volumes of food to reach the target. Supplements like whey or plant-based protein powders can make hitting a high goal like 160g much more manageable.

Greek yogurt is a concentrated source of protein, with a single cup offering a significant amount (up to 23g). You can consume it on its own, blend it into smoothies, or use it as a base for dips to easily boost your intake throughout the day.

A high-protein smoothie is an excellent choice. Blend a scoop of your favorite protein powder with Greek yogurt, soy milk, and some chia or hemp seeds for a quick and easy protein boost.

Nuts are a good source of protein and healthy fats, and work well as snacks or meal additions. However, they are also calorie-dense, so portion control is important when aiming for very high protein targets without excessive calories.

Seitan is a meat substitute made from wheat gluten and is exceptionally high in protein. One serving of seitan strips can contain almost 25 grams, making it an excellent base for a main dish.