How to get 50 grams of protein a day from a vegetarian diet?

December 9, 2025 •

3 min read

According to a study published in the Journal of the Academy of Nutrition and Dietetics, vegetarians and vegans often get 70% more protein than their daily requirement without special effort. Reaching a specific daily target, such as 50 grams of protein, is completely achievable and straightforward with a well-planned vegetarian diet based on whole foods.

Quick Summary

This guide outlines how to build a vegetarian diet around high-protein sources like legumes, soy products, nuts, and dairy to easily achieve a 50-gram daily protein intake. It includes meal ideas and strategic food combinations to optimize protein absorption and overall nutrition.

Key Points

Embrace Diverse Sources: Use a mix of legumes, soy products, nuts, and seeds to ensure a complete amino acid profile.
Don't Overlook Dairy & Eggs: For lacto-ovo vegetarians, milk, Greek yogurt, cottage cheese, and eggs are efficient protein sources.
Snack Strategically: Incorporate high-protein snacks like roasted edamame, nuts, or seeds to boost your intake throughout the day.
Understand Complementary Proteins: You don't need to combine grains and legumes in one meal; your body can get all essential amino acids throughout the day.
Utilize Soy Products: Tofu, tempeh, and fortified soy milk are excellent and versatile sources of complete protein.

The Foundation of a High-Protein Vegetarian Diet

Many mistakenly believe that obtaining sufficient protein on a vegetarian diet is difficult, but the reality is that the plant kingdom offers a vast array of protein-rich foods. A key strategy is to incorporate a variety of sources throughout your day, ensuring you receive all essential amino acids. The body can store amino acids, so complementary proteins, such as pairing grains and legumes, do not have to be consumed in the same meal to be effective. The mainstays of a high-protein vegetarian diet include legumes, soy products, nuts and seeds, whole grains, and dairy or fortified dairy alternatives.

Strategic Meal Planning for 50g of Protein

Achieving 50 grams of protein can be broken down into strategic meals and snacks. Instead of focusing on single, high-protein events, think about distributing your intake across the day. This approach aids in better absorption and helps manage hunger.

Breakfast: A high-protein start sets the tone. Consider a tofu scramble, which can pack up to 16 grams of protein per 100 grams of tofu. Alternatively, a bowl of oatmeal with added seeds like hemp (30g protein/100g) and chia (16.5g protein/100g) can add a significant protein boost. For lacto-ovo vegetarians, Greek yogurt offers about 10g of protein per 100g.
Lunch: Building a satisfying lunch around legumes is a great tactic. A nourishing lentil and quinoa bowl with roasted vegetables can provide a substantial amount of protein, with lentils offering around 9g per 100g cooked and quinoa 8g per cup cooked. Another option is a hearty salad topped with chickpeas and nuts.
Dinner: Soy products like tempeh (20.7g protein/100g) or seitan (approx. 25g protein/100g) make excellent meat substitutes for dinner entrees. Try a tempeh stir-fry or seitan fajitas. Lentil soup or a bean-based chili are also comforting and protein-rich choices.
Snacks: Mid-day protein boosts are essential. Think roasted edamame (17g protein/cup), a handful of nuts like almonds or peanuts (25.8g protein/100g for peanuts), a protein-rich smoothie with soy milk, or cottage cheese for lacto-ovo vegetarians.

Essential Protein Sources and Their Contributions

Here's a comparison table to help you build your daily meals and understand the protein density of various vegetarian foods:


Food Item (per 100g serving)	Protein (approx. g)	Key Features and Amino Acid Profile
Hemp Seeds	30g	Complete protein, rich in essential fatty acids
Peanuts	25.8g	Good protein source, convenient for snacking
Tempeh	20.7g	Complete protein from fermented soybeans, probiotic benefits
Tofu	16.5g	Complete protein, highly versatile and absorbs flavors well
Lentils (cooked)	8.8g	High in fiber, affordable, good source of iron
Quinoa (cooked)	4.4g	Complete protein seed, gluten-free option
Greek Yogurt	10g	Excellent for lacto-ovo vegetarians, high calcium source

Maximizing Absorption and Diversity

For optimal protein absorption, spreading your intake throughout the day is more beneficial than consuming it all at once. It's also important to diversify your protein sources. For instance, while legumes are protein powerhouses, pairing them with whole grains helps balance amino acid profiles. This ensures you're not just meeting a number, but also getting a full spectrum of nutrients.

A Sample Day to Reach 50g of Protein

Here’s a practical example of how to reach your goal:

Breakfast (approx. 18g): Tofu scramble (100g firm tofu = ~16g) with a sprinkle of nutritional yeast (adds another ~2g).
Lunch (approx. 15g): A large serving of lentil soup (approx. 200g cooked lentils = ~18g).
Snack (approx. 7g): A handful of almonds (30g = ~6g).
Dinner (approx. 10g): Quinoa bowl (1 cup cooked = ~8g) with roasted chickpeas and vegetables.

This sample day shows how easily the target is met without complex calculations or relying on supplements, proving a 50-gram protein goal is highly achievable on a standard vegetarian diet.

Conclusion

Reaching 50 grams of protein daily on a vegetarian diet is not only possible but can be a delicious and nutritious endeavor. By building your meals around staples like legumes, soy products, nuts, and dairy, and consciously incorporating high-protein snacks, you can easily meet your needs. Focus on variety and spreading your protein intake to support your health and wellness goals without complication.

Frequently Asked Questions

Yes, a well-planned vegetarian diet can provide sufficient protein for athletes. By increasing portion sizes and focusing on dense protein sources like legumes, soy, and nuts, athletes can meet their higher protein demands for muscle repair and growth.

Yes, vegetarian protein sources can be highly effective. While some plant sources may be lower in certain amino acids, a varied diet ensures you consume all essential amino acids over the course of the day. The body stores amino acids and uses them as needed.

An easy way to increase breakfast protein is by adding seeds like hemp or chia to oatmeal or cereal, blending protein powder or soy milk into a smoothie, or opting for a tofu scramble instead of traditional eggs.

To get a complete protein, eat a variety of protein sources throughout the day, such as combining legumes and whole grains. Whole foods like soybeans (tofu, tempeh) and quinoa are complete proteins on their own.

Some studies suggest that vegetarians may need slightly more protein to compensate for differences in digestibility compared to animal protein. However, the difference is minimal and easily offset by consuming slightly larger quantities of protein-rich foods, which a varied vegetarian diet already provides.

Soybeans are particularly high in protein, followed closely by lentils and chickpeas. Using products made from soybeans, like tempeh and tofu, can help maximize protein intake.

Excellent snack options include roasted edamame, a handful of almonds or peanuts, a serving of cottage cheese or Greek yogurt (for lacto-ovo), or a hummus with whole-wheat pita bread.