How to get 70 grams of protein a day without meat?

October 22, 2025 •

4 min read

According to the British Heart Foundation, it is completely possible to get sufficient protein from meatless sources alone. A varied diet focused on high-protein plant foods, nuts, seeds, and dairy alternatives can help you achieve your nutritional targets. Learn how to get 70 grams of protein a day without meat by diversifying your meals and snacks.

Quick Summary

This guide explains how to reach a 70-gram daily protein target by incorporating various non-meat sources like legumes, soy products, nuts, seeds, and specific grains. It details a balanced approach to meal planning, ensuring adequate intake and highlighting key high-protein ingredients to maximize nutrient absorption.

Key Points

Diverse Sources Are Key: Combine a variety of high-protein plant sources throughout the day to ensure you get all essential amino acids.
Legumes are Fundamental: Make beans, lentils, and chickpeas a staple in your diet due to their high protein and fiber content.
Soy is a Complete Protein: Incorporate soy products like tofu, tempeh, and fortified soy milk for powerful, complete protein sources.
Snack on Nuts and Seeds: Use nuts like almonds and seeds like hemp or pumpkin to easily boost your protein intake between meals.
Incorporate Dairy Strategically: For vegetarians, Greek yogurt and cottage cheese are excellent, protein-rich choices.
Balance Your Meals: Plan your meals and snacks to distribute your protein intake throughout the day for better absorption.

Building Your High-Protein Meatless Diet

Transitioning to a high-protein, meat-free diet can seem daunting, but a wide variety of foods can help you meet your daily needs. The key is to incorporate a mix of complete protein sources and to pair complementary proteins to ensure you receive all essential amino acids. Below, we explore the best categories of protein-rich, non-meat foods and how to incorporate them into your daily meal plan.

Prioritize Legumes and Pulses

Legumes and pulses are foundational to any high-protein vegetarian diet. They are inexpensive, versatile, and packed with fiber and micronutrients.

Lentils: One cooked cup contains approximately 18 grams of protein. They are excellent in soups, stews, and salads.
Chickpeas: Also known as garbanzo beans, a cooked cup offers around 15 grams of protein. Use them in curries, hummus, or roasted as a snack.
Beans: Varieties like black beans, kidney beans, and pinto beans provide 15 to 18 grams of protein per cooked cup. They work well in chilis, tacos, and grain bowls.
Edamame: Young soybeans are a complete protein source, with one cooked cup providing roughly 18.5 grams of protein. Enjoy them steamed or added to stir-fries.

Harness the Power of Soy

Soy products are some of the most potent and complete protein sources for those avoiding meat. They contain all nine essential amino acids, making them an excellent cornerstone of your diet.

Tofu: Made from pressed soy curds, tofu can be scrambled, baked, or pan-fried. Firm tofu provides about 10-15 grams of protein per 100-gram serving.
Tempeh: A fermented soy product with a nutty, firmer texture than tofu. It offers an impressive 19-20 grams of protein per 100 grams and contains probiotics.
Soy Milk: A cup of fortified soy milk can provide 6-8 grams of protein and is an easy addition to smoothies or cereal.

Embrace Nuts and Seeds

Nuts and seeds are not just for snacking; they are dense sources of protein, healthy fats, and fiber. A small amount can significantly boost your protein intake.

Hemp Seeds: Three tablespoons can add 10 grams of protein to a smoothie or salad.
Almonds: A 1-ounce serving provides around 6 grams of protein.
Peanuts: The protein content is about 7 grams per ounce.
Pumpkin Seeds: With 8.5 grams of protein per ounce, they are a great addition to salads or oatmeal.
Chia Seeds: These tiny seeds offer about 5 grams of protein per two tablespoons.

Integrate Grains and Dairy Alternatives

Wholegrains and dairy alternatives are not only sources of protein but also provide essential carbohydrates and fiber for sustained energy.

Quinoa: This ancient grain is a complete protein, with one cooked cup delivering around 8 grams of protein.
Oats: A half-cup of dry oats contributes 5 grams of protein, a great base for a high-protein breakfast.
Greek Yogurt: For vegetarians, a 150ml serving of Greek yogurt can provide 8-10 grams of protein.
Cottage Cheese: Another excellent dairy option, 100 grams of cottage cheese contains about 11 grams of protein.

Sample Meal Plan for 70g of Protein

By strategically combining these food groups, you can easily reach your protein goals throughout the day.


Meal	Items	Estimated Protein (grams)	Notes
Breakfast	Smoothie with 1 cup fortified soy milk, 1 scoop plant-based protein powder, 2 tbsp hemp seeds, and 1/2 cup berries	25-30g	For a quick morning boost.
Morning Snack	1/2 cup cottage cheese or a handful of almonds	10-12g	Pair with fruit for fiber and flavor.
Lunch	Quinoa salad with 1 cup cooked quinoa, 1/2 cup chickpeas, 1/4 cup pumpkin seeds, and mixed vegetables	15-20g	Meal prep this for convenience.
Afternoon Snack	1/2 cup edamame or a handful of pistachios	8-10g	A perfect, satisfying snack.
Dinner	Lentil soup with 1 cup cooked lentils, vegetables, and a slice of Ezekiel bread	20-25g	A hearty, warming, and filling meal.

Making the Right Food Combinations

For those on a vegan diet, where dairy and eggs are excluded, it's important to remember the concept of complementary proteins. While you don't need to consume all complementary proteins in a single meal, pairing different plant sources over the course of a day ensures you get all the necessary amino acids. Classic combinations include rice and beans, hummus with pita bread, and peanut butter on whole-wheat toast.

For example, combining lentils with whole grains like quinoa or brown rice at lunch helps create a complete protein meal. Pairing nuts and seeds in a smoothie with a soy base also delivers a full spectrum of amino acids.

Considerations and Conclusion

While this article provides extensive guidance, individual nutritional needs can vary. It is always best to consult a registered dietitian, especially when making significant dietary changes. A professional can provide personalized recommendations based on your activity level, health status, and other factors. Nevertheless, reaching 70 grams of protein a day without meat is not only achievable but can also lead to a diet rich in a variety of other beneficial nutrients, including fiber, vitamins, and minerals.

By focusing on a diverse range of plant-based and dairy sources, distributing your protein intake throughout the day, and creating balanced meals, you can maintain a healthy, satisfying, and high-protein diet without relying on meat. The abundance of options means you can enjoy varied and delicious meals while fueling your body effectively.

Conclusion

Achieving a high-protein intake without meat is highly attainable through careful planning and smart food choices. By incorporating a rich array of legumes, soy products, nuts, seeds, whole grains, and dairy or fortified alternatives, you can easily meet and even exceed a 70-gram daily target. The key is diversification and consistent consumption across meals and snacks. Embrace the versatility of plant-based options and discover a new world of nutritious and delicious food. For specific nutritional guidelines, consider consulting a health professional.

Frequently Asked Questions

Yes, it is entirely possible to get 70 grams of protein daily from food sources alone without relying on supplements. Focusing on high-protein plant-based foods like soy products, legumes, nuts, and seeds is the most effective approach.

Seitan (25g per 100g), tempeh (19g per 100g), lentils (18g per cooked cup), and edamame (18.5g per cooked cup) are among the highest protein non-meat foods.

While some plant-based proteins are incomplete, you don't need to combine them in every meal. As long as you eat a varied diet throughout the day that includes different protein sources, your body will assemble the necessary amino acids.

For those who consume dairy, products like Greek yogurt (8-10g per serving) and cottage cheese (11g per 100g) are excellent sources of protein. Choosing low-fat options can help manage saturated fat intake.

To increase protein at breakfast, add nuts or seeds to your oatmeal, use fortified soy milk in a smoothie, or have a bowl of Greek yogurt with a sprinkle of chia seeds. A tofu scramble is another high-protein option.

Soy products are versatile and high in protein. Use tofu in stir-fries, curries, or scrambles, and add tempeh to salads or marinades. Soy milk is a simple way to increase daily intake through drinks and cereals.

Yes, a plant-based protein powder from peas, rice, or hemp can be a convenient and effective way to boost your protein intake if needed. It is especially useful for making high-protein smoothies or shakes.