How to Meet 60 Grams of Protein a Day as a Vegetarian

October 14, 2025 •

3 min read

Many vegetarians and vegans get more protein than they need, with studies showing they consume an average of 70+ grams daily. This guide will show you how to meet 60 grams of protein a day as a vegetarian by focusing on high-quality, plant-based sources and strategic meal planning.

Quick Summary

This article outlines a balanced approach to consuming 60 grams of protein daily on a vegetarian diet, detailing key sources, optimal meal timing, and simple strategies for increasing protein intake without relying on meat. It covers legumes, dairy, soy products, nuts, and seeds.

Key Points

Variety is key: Incorporate a wide range of protein sources like legumes, nuts, seeds, soy, and dairy to ensure a complete amino acid profile.
Plan strategically: Build meals around high-protein vegetarian staples such as lentils, tofu, Greek yogurt, and beans to meet your daily target.
Leverage snacks: Utilize protein-rich snacks like almonds, pumpkin seeds, edamame, and hummus to boost your intake throughout the day.
Supplement smartly: Consider a plant-based protein powder to easily bridge any gaps in your daily protein consumption, especially for higher targets.
Space your intake: Distribute protein-rich foods across all your meals and snacks to maximize absorption and fuel your body effectively.
Pair complementary proteins: While not necessary at every meal, combining sources like beans and rice can create a complete protein.
Don't fear high-protein targets: Evidence shows plant-based diets can effectively support muscle building and overall protein needs when planned properly.

The Importance of Protein for Vegetarians

Protein is a crucial macronutrient involved in everything from building muscle to producing enzymes and hormones. For vegetarians, understanding the best sources and how to combine them is key to reaching daily goals, especially for those with higher needs due to activity levels or age. A balanced vegetarian diet, rich in a variety of protein-rich plant foods, can easily provide all the essential amino acids your body needs.

High-Protein Vegetarian Sources

There is a wide array of protein-packed foods available to vegetarians. Combining these throughout the day ensures you get a complete amino acid profile.

Legumes

Legumes are a staple of any high-protein vegetarian diet. They are inexpensive, versatile, and high in fiber.

Lentils: A single cooked cup contains about 18g of protein.
Chickpeas: One cup cooked offers around 15g of protein, and can be used in hummus, salads, and curries.
Black beans: Provides approximately 15g of protein per cooked cup.

Dairy and Eggs

For those who include dairy and eggs, these are some of the most concentrated protein sources.

Greek Yogurt: An excellent source, with around 23g of protein per cup.
Cottage Cheese: Delivers about 14g of protein per half-cup serving.
Eggs: A large egg contains about 6g of protein.

Soy Products

Soy is one of the few complete plant proteins, meaning it contains all nine essential amino acids.

Tofu: A 100g serving of firm tofu can provide around 13g of protein, and can be scrambled, baked, or added to stir-fries.
Tempeh: Made from fermented soybeans, it offers about 20g of protein per 100g.
Edamame: These young soybeans provide approximately 11g of protein per 100g.

Nuts and Seeds

These are great for snacking or adding a protein boost to meals.

Hemp seeds: 3 tablespoons provide 9.5g of protein.
Pumpkin seeds: An ounce (28g) contains nearly 6g of protein.
Peanut Butter: Two tablespoons offer about 7g of protein.

Whole Grains

Certain grains are good sources of protein and can be paired with legumes to form a complete protein.

Quinoa: Offers about 8g of complete protein per cooked cup.
Oats: A half-cup of dry oats contains around 5g of protein.

Sample 60-Gram Protein Vegetarian Meal Plan

Achieving your target is simple with strategic meal planning. Here is an example of what 60+ grams of protein could look like in a single day.


Meal	Description	Estimated Protein (grams)
Breakfast	Greek yogurt bowl with 1 cup Greek yogurt, 2 tbsp hemp seeds, and 1 oz almonds.	23g + 6g + 6g = 35g
Lunch	Lentil soup with a side of whole-grain toast and 1/4 cup cottage cheese.	18g + 4g + 7g = 29g
Snack	Hummus (1/2 cup) with whole wheat pita.	10g + 4g = 14g
Dinner	Tofu stir-fry with 1 cup firm tofu, mixed vegetables, and served with quinoa.	13g + 3g + 8g = 24g

Total Protein: 102g

Tips for Maximizing Your Protein Intake

Spread it out: Instead of trying to consume all your protein in one meal, distribute it throughout the day. Your body uses protein more effectively in smaller, consistent doses.
Combine sources: While not essential at every single meal, pairing complementary protein sources like rice and beans ensures a complete amino acid profile over the course of the day.
Incorporate protein-rich snacks: Utilize nuts, seeds, and roasted chickpeas to boost protein between meals.
Consider supplements: If you find it challenging to meet your target through whole foods alone, a plant-based protein powder (pea, soy, or hemp) can be a convenient addition to smoothies or oatmeal. For more information on plant-based protein, check out the resources from the Vegetarian Resource Group.
Get creative with meals: Explore diverse cuisines that heavily feature legumes and plant-based proteins, such as Indian dals, Mexican bean dishes, or Asian tofu recipes.

Conclusion

Meeting a 60-gram protein goal as a vegetarian is not only feasible but can be a delicious and nutritious journey. By incorporating a variety of protein-rich foods such as legumes, dairy, soy products, nuts, and whole grains into your diet, you can easily reach your daily targets. Strategic meal planning, consistent intake, and creative recipes will ensure you meet your nutritional needs while enjoying a diverse and satisfying vegetarian diet. With proper planning, vegetarianism is a powerful path to achieving fitness and health goals..

Frequently Asked Questions

Soy products like tofu, tempeh, and edamame are some of the few plant-based complete proteins, meaning they contain all nine essential amino acids. For ovo-lacto vegetarians, eggs and dairy are also complete protein sources.

No, the old myth about needing to combine proteins in the same meal has been debunked. Your body stores and combines amino acids throughout the day from a variety of foods, so as long as you eat a varied diet, you will get all the essential amino acids.

While many vegetables contain some protein, relying solely on them would be difficult and likely require consuming a large, calorie-heavy volume. The most effective vegetarian approach involves incorporating legumes, soy, grains, nuts, and dairy for concentrated protein.

Try Greek yogurt with seeds and nuts, a tofu scramble, oatmeal with peanut butter, or besan chillas (pancakes made from chickpea flour).

Yes, whey protein is a dairy-based supplement derived from milk, making it suitable for lacto-vegetarians but not for vegans.

Choose snacks like roasted chickpeas, a handful of almonds or walnuts, a serving of Greek yogurt, or hummus with veggie sticks.

Absolutely. With a consistent workout regimen and a balanced, high-protein vegetarian diet, building muscle is completely achievable. Many athletes successfully maintain their physique on a plant-based diet.