How to get 60g of protein a day as a vegetarian: A meal-by-meal guide

November 22, 2025 •

4 min read

According to the Harvard Medical School, the average adult needs about 0.8 grams of protein per kilogram of body weight, which means getting 60g of protein a day as a vegetarian is not only achievable but essential for active individuals. Many people don't realize the wide array of plant and dairy sources available to help meet this goal.

Quick Summary

Achieve your daily 60g protein target on a vegetarian diet by strategically incorporating legumes, soy products, nuts, seeds, and dairy into your meals and snacks. Meal timing and food pairing are key for success.

Key Points

Variety is Key: Combine different plant-based and dairy/egg protein sources throughout the day to ensure you get all essential amino acids.
Embrace Soy Products: Foods like tofu, tempeh, edamame, and soy chunks offer a high and complete protein profile, making them excellent staples.
Smart Snacking: Fill protein gaps between meals with high-protein snacks like Greek yogurt, nuts, seeds, cottage cheese, or roasted chickpeas.
Combine Incomplete Proteins: Pair grains with legumes (e.g., rice and beans) to form complete proteins over the course of the day.
Optimize Iron Absorption: Boost the absorption of non-heme iron from plant sources by pairing them with foods rich in Vitamin C.
Utilize Meal Planning: Structure your meals around protein-rich ingredients from breakfast to dinner to consistently meet your 60g daily target.

Why Aim for 60g of Protein?

While the recommended dietary allowance (RDA) for protein is a baseline, a higher intake of approximately 60g can be beneficial for those with specific fitness goals or for better satiety. Active individuals, those looking to build muscle, or people aiming for weight management can all benefit from prioritizing protein in their diet. Protein is crucial for muscle repair, hormone regulation, and supporting a healthy immune system. As a vegetarian, this requires mindful meal planning rather than relying on a single food source.

The Building Blocks: Top Vegetarian Protein Sources

To meet a 60g target, you need a variety of protein-rich foods. These can be split into plant-based and dairy/egg options.

High-Protein Plant-Based Foods:

Soy products: Tofu (~12g per 100g), tempeh (~20g per 100g), and edamame (~11-13g per 100g) are complete proteins containing all nine essential amino acids. Soy chunks are especially potent, with over 50g of protein per 100g dry weight.
Legumes: Lentils (~7-9g per 100g cooked), chickpeas (~8-10g per 100g cooked), and various beans are packed with protein and fiber.
Nuts and Seeds: Nuts like peanuts (~25-28g per 100g), almonds (~21g per 100g), and seeds like pumpkin seeds (~19-30g per 100g) are excellent additions to meals and snacks.
Grains: Quinoa (~8g per cooked cup) is a complete protein, while whole grains like oats (~11-14g per 100g dry) and brown rice also contribute.

High-Protein Dairy and Egg Foods (for lacto-ovo vegetarians):

Greek Yogurt: A cup of Greek yogurt can provide over 20g of protein and gut-healthy probiotics.
Cottage Cheese: Rich in casein, a slow-digesting protein, cottage cheese can keep you full longer, with about 14g per half-cup.
Eggs: Each large egg contains approximately 6g of protein and is a complete protein source.

Crafting Your 60g Vegetarian Meal Plan

Here is a sample day to illustrate how you can hit your target. Remember to adjust portion sizes based on your personal caloric needs.

Breakfast (approx. 20g protein): Scramble 2 eggs with a half-cup of crumbled extra-firm tofu and a handful of spinach. Serve with a slice of whole-wheat toast topped with avocado.
Lunch (approx. 20g protein): A large lentil soup (made with 1 cup cooked lentils) served with a side salad topped with half a cup of chickpeas and a lemon-tahini dressing.
Dinner (approx. 15g protein): Tempeh stir-fry with a variety of vegetables like broccoli, bell peppers, and carrots. Serve over half a cup of quinoa.
Snacks (approx. 10-15g protein): A snack of half a cup of cottage cheese with berries and a tablespoon of pumpkin seeds, or a handful of almonds and a roasted chickpea snack.

Maximizing Your Protein Absorption and Complementary Proteins

While some plant proteins are complete (like soy and quinoa), many are incomplete, meaning they lack one or more of the nine essential amino acids. By eating a variety of different protein sources throughout the day, you can get all the essential amino acids your body needs. For example, combining legumes (like beans) with grains (like rice) makes a complete protein. Additionally, pairing iron-rich plant foods with Vitamin C sources can significantly improve iron absorption, a crucial consideration for vegetarians.

Comparison Table: High-Protein Vegetarian Foods


Food Source	Serving Size	Protein (g)	Type	Notes
Soya Chunks	100g (dry)	~52g	Vegan	Very high concentration, best rehydrated and used in curries or stir-fries.
Seitan	100g	~25g	Vegan	Made from wheat gluten; has a firm, chewy texture, similar to meat.
Peanuts	100g	~25-28g	Vegan	Excellent snack or ingredient for sauces.
Greek Yogurt	170g (1 container)	~17g	Dairy	Creamy texture, high in probiotics, great for smoothies or snacks.
Paneer	100g	~18-20g	Dairy	Soft cheese; high in casein, which digests slowly and promotes satiety.
Tempeh	100g	~19g	Vegan	Fermented soy; firm texture and nutty flavor, good for gut health.
Lentils	1 cup (cooked)	~18g	Vegan	Versatile legume for soups, curries, and salads.
Eggs	1 large egg	~6g	Dairy	Complete protein, easy to incorporate into any meal.
Quinoa	1 cup (cooked)	~8g	Vegan	Complete protein, good source of fiber, and easily swapped for rice.
Tofu	100g	~8-12g	Vegan	Versatile soy product, comes in different textures for various dishes.

Conclusion

Achieving and maintaining a target of 60g of protein per day as a vegetarian is completely feasible with the right approach. By focusing on a diverse range of protein sources—including soy products, legumes, nuts, seeds, and dairy (for lacto-ovo vegetarians)—you can create satisfying meals and snacks that support your nutritional goals. Planning your meals and understanding how to combine different foods for complementary proteins ensures your body receives all the essential amino acids it needs. With a little organization and creativity, a high-protein vegetarian diet can be both delicious and incredibly effective for your health and fitness journey. For further guidance on vegetarian nutrition, consider consulting reputable sources like the British Heart Foundation, which offers excellent resources on plant-based diets.

Frequently Asked Questions

Soya chunks are one of the most concentrated vegetarian protein sources, offering over 50g of protein per 100g when dry. Seitan and whey protein powder are also exceptionally high per 100g.

Yes, absolutely. A well-planned diet incorporating high-protein whole foods like soy products, legumes, nuts, seeds, Greek yogurt, and eggs can easily provide 60g of protein without needing supplements.

Yes. While some plant proteins are incomplete, combining a variety of plant-based foods, such as grains and legumes, throughout the day ensures you get all essential amino acids needed for muscle synthesis. Complete sources like soy products and quinoa also aid this process.

Focus on high-protein, lower-calorie options like Greek yogurt, cottage cheese, eggs, tofu, and legumes. Choosing foods with high protein-to-calorie ratios and limiting added fats or sugars will help you increase protein without excessive calories.

To reduce digestive discomfort, start by gradually increasing your legume intake over time. Rinsing canned beans thoroughly and properly cooking dried legumes can also help. Some find that using probiotics can assist with digestion.

A Greek yogurt bowl topped with mixed berries, a tablespoon of chia seeds, and a handful of almonds is an excellent high-protein breakfast. A tofu scramble with vegetables is another savory option.

While lower iron stores are common, a well-balanced vegetarian diet can provide sufficient iron. Increase absorption by eating iron-rich plant foods with Vitamin C, and avoid drinking coffee or tea around meal times.