Mastering the Vegetarian Diet: How to get 60g of protein a day vegetarian?

October 19, 2025 •

3 min read

The average protein intake recommendation is often cited at 0.8 grams per kilogram of body weight, but many choose higher targets for fitness or satiety. With careful planning, learning how to get 60g of protein a day vegetarian is a delicious and highly achievable goal using a variety of plant-based and dairy sources.

Quick Summary

Achieving a 60g daily protein goal on a vegetarian diet is possible by incorporating a variety of protein-rich foods, including legumes, soy products, dairy, nuts, and seeds. Strategic meal and snack planning, plus combining complementary protein sources, helps ensure adequate intake for optimal health and performance.

Key Points

Diverse Food Sources: Incorporate a variety of high-protein vegetarian foods like legumes, soy products, dairy, nuts, and seeds into your daily meals.
Strategic Meal Planning: Build your breakfast, lunch, dinner, and snacks around protein-dense items to consistently meet your 60g target.
Understand Complete Proteins: Use naturally complete proteins like soy and quinoa, or combine complementary sources (e.g., rice and beans) to ensure a full amino acid profile over the day.
Utilize Dairy and Eggs: If you include dairy and eggs, leverage sources like Greek yogurt, cottage cheese, and eggs for high-quality protein.
Consider Supplements: For convenience or to easily hit your goals, high-quality plant-based protein powders are a useful tool to boost intake.
Prioritize Whole Foods: While supplements help, focus primarily on getting protein from whole-food sources for maximum fiber and micronutrient benefits.

The Vegetarian Protein Powerhouse: Key Food Sources

Meeting a 60g protein target as a vegetarian involves strategic meal planning built around core protein-dense foods. Incorporating a variety of these foods throughout the day is the key to success.

Legumes, Beans, and Pulses

This group is a cornerstone of any high-protein vegetarian diet, providing fiber, iron, and other essential nutrients in addition to protein. Examples include lentils (about 18g per cooked cup), chickpeas (approximately 15g per cooked cup), and black beans or kidney beans (around 15g per cooked cup). Edamame also offers about 18g of protein per cooked cup.

Soy Products

Soybeans are a complete protein source for vegetarians. Tofu can provide about 15g of protein per 1/2 cup serving, while tempeh offers roughly 15g per 1/2 cup. Soy milk contains about 8g per cup.

Dairy and Eggs (for lacto-ovo vegetarians)

For vegetarians who consume dairy and eggs, these foods provide high-quality protein. Greek yogurt offers 15-20g of protein per 7 oz serving, cottage cheese provides 14g or more per half-cup, and one large egg contains about 6g.

Nuts and Seeds

Nuts and seeds boost protein and healthy fats. Three tablespoons of hemp seeds contain 10g of protein, while two tablespoons of chia seeds offer around 4g. An ounce of almonds or two tablespoons of peanut butter provides approximately 6-7g of protein.

Whole Grains

Certain whole grains contribute significantly to protein intake. One cup of cooked quinoa, a complete protein, provides about 8g, and a cup of cooked oats offers about 6g.

Sample Daily 60g Vegetarian Meal Plan

Meeting a 60g protein goal can be achieved with a structured meal plan:

Breakfast (approx. 20g protein): Scramble with 1/2 cup of firm tofu (15g) and nutritional yeast (5g).
Morning Snack (approx. 10g protein): Small bowl of low-fat Greek yogurt (10g).
Lunch (approx. 18g protein): 1 cup of lentil soup (18g) with whole-grain crackers.
Afternoon Snack (approx. 7g protein): An ounce of almonds (6g) and an apple.
Dinner (approx. 18g protein): Tacos with 1 cup cooked black beans (15g), corn tortillas (3g), and toppings.

Protein Pairing for Complete Amino Acids

While some plant proteins are complete, consuming a variety throughout the day ensures you get all essential amino acids. You don't need to combine them at every meal. Examples of complementary pairings include grains with legumes (like rice and beans) or legumes with nuts/seeds (like chickpeas and sunflower seeds). Whole grains can also be paired with dairy or eggs.

Comparison of Vegetarian Protein Sources


Food (Serving)	Protein (approx. g)	Key Benefits	Best Use	Notes
Lentils (1 cup, cooked)	18	High fiber, iron, folate	Soups, curries, salads	Budget-friendly
Tofu, Firm (1/2 cup)	15	Complete protein, calcium	Stir-fries, scrambles	Takes on flavors well
Greek Yogurt (7 oz)	15-20	Probiotics, calcium	Smoothies, parfaits	Creamy texture
Chickpeas (1 cup, cooked)	15	Fiber, magnesium	Hummus, salads, snacks	Versatile
Cottage Cheese (1/2 cup)	14	Casein protein, calcium	Savory bowls, with fruit	Good for slow release
Tempeh (1/2 cup)	15	Complete protein, gut-friendly	Stir-fries, baked slices	Fermented soy
Quinoa (1 cup, cooked)	8	Complete protein, gluten-free	Grain bowls, salads	Fluffy texture
Hemp Seeds (3 tbsp)	10	Healthy fats, magnesium	Toppings, smoothies	Easy to add
Eggs (1 large)	6	Complete protein, vitamins	Any meal	Quick and easy

How Supplements Can Help

Protein powders can supplement your intake for convenience or post-workout recovery. Plant-based options from pea, rice, or hemp are available, with a scoop often adding 20g or more of protein.

Conclusion: Fueling Your Body with Vegetarian Protein

Achieving 60g of protein daily as a vegetarian is possible with planning and diverse food choices like legumes, soy, dairy, nuts, seeds, and whole grains. Spreading intake throughout the day optimizes absorption and satiety. A balanced approach allows you to meet your nutritional goals without meat. For more information, refer to Harvard's Nutrition Source.

Frequently Asked Questions

Yes, it is a common myth that vegetarians cannot get enough protein. With proper planning and a variety of protein-rich foods like lentils, beans, tofu, and dairy, meeting your daily protein needs is easily accomplished.

Complete protein sources contain all nine essential amino acids. Key vegetarian options include soy products (tofu, tempeh), quinoa, hemp seeds, eggs, and dairy products like Greek yogurt.

No, you do not need to combine complementary proteins in a single meal. Your body maintains a pool of amino acids, so consuming a variety of different protein sources throughout the day is sufficient.

Protein powders are not necessary, but they can be a convenient supplement, especially for athletes or those with busy schedules. You can achieve a 60g protein goal with a diet rich in whole foods.

You can easily boost protein by adding cooked lentils or chickpeas to a salad, sprinkling hemp or chia seeds on oatmeal or yogurt, or adding a scoop of protein powder to a smoothie.

For lacto-ovo vegetarians, dairy is a powerful source of complete protein. Incorporating Greek yogurt, cottage cheese, or milk can significantly increase daily protein intake, in addition to providing calcium and other nutrients.

Protein is known to increase satiety, helping you feel fuller for longer. A higher protein intake can help reduce overall calorie consumption, which is beneficial for weight management.

Good high-protein breakfast options include a tofu scramble, Greek yogurt topped with nuts and seeds, or oatmeal mixed with protein powder or served with a side of cottage cheese.