Nutrition Diet: How to get 70 grams of protein a day for vegetarians?

October 29, 2025 •

5 min read

According to Heritage Hospitals, a well-planned vegetarian diet can easily meet daily protein needs without relying on supplements. This comprehensive guide will show you how to get 70 grams of protein a day for vegetarians by focusing on whole foods, smart meal planning, and key protein sources.

Quick Summary

This guide demonstrates how to achieve 70 grams of daily protein on a vegetarian diet using a variety of high-protein plant-based and dairy foods. It details protein sources, provides a sample meal plan, and offers strategies for consistent intake.

Key Points

Combine Incomplete Proteins: Pair foods like lentils with rice or hummus with whole-grain pita to ensure you get all nine essential amino acids over the course of a day.
Incorporate Diverse Sources: Utilize legumes, soy products, nuts, seeds, and dairy (for ovo-lacto vegetarians) to achieve a rich variety of protein and nutrients.
Plan Protein Across Meals: Spread your protein intake throughout the day by including protein-rich foods in every meal and snack to help meet your target consistently.
Snack Smartly: Choose high-protein snacks like roasted chickpeas, Greek yogurt, or nuts to boost your daily protein count effectively.
Use High-Protein Alternatives: Opt for high-protein products like Greek yogurt, protein-enriched pasta, and fortified soy milk to simplify reaching your goals.
Consider Supplements (If Needed): While whole foods are often sufficient, plant-based protein powders can help athletes or individuals with high protein needs meet their targets.

The Foundation: Understanding Protein for Vegetarians

Protein is an essential macronutrient vital for building and repairing tissues, producing hormones and enzymes, and supporting immune function. While meat is often considered the primary protein source, the vegetarian diet offers a wealth of options. Plant proteins are generally considered 'incomplete' because they may lack one or more of the nine essential amino acids. However, this isn't a problem as long as you eat a variety of protein sources throughout the day, as your body maintains a pool of amino acids to draw from. Some plant-based foods, such as quinoa, soy, and chia seeds, are considered 'complete' proteins and contain all essential amino acids.

Key High-Protein Vegetarian Foods

Building a high-protein vegetarian diet starts with knowing your ingredients. By focusing on the following food groups, you can easily reach your goals.

Legumes and Beans

Lentils: A powerhouse of protein and fiber, a cooked cup of lentils provides around 18 grams of protein. They are highly versatile and work well in soups, salads, and curries.
Chickpeas: Another excellent source, with about 15 grams of protein per cooked cup. Use them to make hummus, roasted snacks, or add them to salads and curries.
Kidney Beans: A staple in many dishes, one cooked cup offers about 15 grams of protein. They are perfect for chili, tacos, and bean salads.
Edamame: These young soybeans provide approximately 17 grams of protein per cooked cup and are a delicious, high-protein snack.

Soy Products

Tofu: Made from condensed soy milk, tofu is a staple meat alternative. Its protein content varies by firmness, but can provide around 10-15 grams per 100g.
Tempeh: Fermented soybeans formed into a block, tempeh has a firm texture and nutty flavor, with about 19 grams of protein per 100g.
Soya Chunks (TVP): These textured vegetable protein products are incredibly high in protein, with some varieties offering over 50 grams of protein per 100g dry weight.

Dairy and Eggs

Greek Yogurt: This strained yogurt is significantly higher in protein than regular yogurt, with about 10 grams per serving. It's great for breakfast bowls or as a creamy sauce base.
Cottage Cheese: With roughly 14 grams of protein per half-cup, cottage cheese is a versatile and filling option for snacks or light meals.
Paneer: A fresh Indian cheese, paneer provides about 18 grams of protein per 100g. It is excellent in curries, scrambles, and wraps.
Eggs (for ovo-vegetarians): A single large egg contains about 6 grams of protein and is an easy, nutritious option for any meal.

Nuts and Seeds

Hemp Seeds: Packed with protein and omega-3s, 3 tablespoons provide around 10 grams of protein. Sprinkle them on salads, oatmeal, or smoothies.
Chia Seeds: These tiny seeds offer 5 grams of protein per 2 tablespoons, plus healthy fats and fiber. Use them to make puddings or thicken smoothies.
Peanuts and Almonds: These nuts are easy snack options, providing about 6-7 grams of protein per ounce.
Pumpkin Seeds: A quarter-cup of pumpkin seeds adds 7 grams of protein to your meals.

Whole Grains

Quinoa: A complete protein source, a cooked cup of quinoa contains around 8 grams of protein. It's a great base for bowls and salads.
Oats: Starting your day with a cup of cooked oats provides about 6 grams of protein.

Sample Meal Plan: Hitting 70g of Protein

To make a high-protein vegetarian diet manageable, distribute your intake across meals and snacks. Here is an example of a day's eating that totals approximately 70 grams of protein.


Meal	Description	Approximate Protein (g)	Protein Sources
Breakfast	Oatmeal made with a scoop of protein powder, topped with almonds and chia seeds.	25g	Oats, Protein Powder, Almonds, Chia Seeds
Mid-Morning Snack	Greek yogurt with a handful of walnuts.	15g	Greek Yogurt, Walnuts
Lunch	Chickpea and lentil salad with quinoa and chopped vegetables.	20g	Chickpeas, Lentils, Quinoa
Evening Snack	Roasted edamame and peanuts.	10g	Edamame, Peanuts
Dinner	Tofu stir-fry with mixed vegetables and brown rice.	15g	Tofu, Brown Rice
Total		~85g

Note: Exact protein content will vary depending on portion size and specific brand.

Practical Tips for Boosting Protein Intake

Start the day strong: Incorporate a high-protein breakfast to lay the groundwork for your daily intake. Examples include scrambled eggs with paneer, Greek yogurt bowls, or high-protein oatmeal.
Strategize your snacking: Swap low-protein snacks like chips for roasted chickpeas, a handful of nuts, or cottage cheese with fruit. These choices help keep you full and contribute significantly to your protein target.
Combine complementary proteins: While not strictly necessary in every meal, pairing foods like lentils and rice or peanut butter on whole-grain toast ensures a full amino acid profile.
Make smart substitutions: Choose protein-fortified foods like protein-enriched pasta or soy milk over standard alternatives to easily increase your intake. Additionally, using lentil flour (besan) in recipes for chillas or bread can provide an extra boost.
Consider supplements wisely: If you are highly active or find it difficult to meet your goals with whole foods, a plant-based protein powder can help. Mix it into smoothies or shakes, but aim to get most of your protein from diverse, nutrient-rich whole foods.

Dispelling Common Myths

There is a misconception that vegetarians cannot get enough protein or build muscle effectively. The truth is that with proper planning and variety, a vegetarian diet can easily provide sufficient protein for muscle repair, growth, and overall health. As your body stores amino acids, you don't need to consume complete proteins at every single meal. Focus on overall variety throughout the day. Myths about vegetarian diets being unsuitable for specific age groups are also unfounded; children and the elderly can thrive on a diverse, plant-based diet. For more detailed information on vegetarian nutrition, consult sources like the Vegetarian Society.

Conclusion: A Feasible and Healthy Goal

Achieving 70 grams of protein daily as a vegetarian is not only possible but can be a delicious and varied culinary journey. By focusing on nutrient-dense, protein-rich foods like legumes, soy products, dairy, nuts, and seeds, you can easily build a meal plan that supports your health and fitness goals. Distributing protein across your meals and snacks prevents protein overload at any single sitting and promotes steady energy. With a little planning and an understanding of the powerful plant-based options available, meeting and exceeding your protein targets becomes a simple, enjoyable part of a healthy lifestyle.

Frequently Asked Questions

Yes, a well-planned vegetarian diet can provide ample protein for athletes. Athletes may have higher protein needs, but these can be met by consistently incorporating high-protein foods like tofu, lentils, Greek yogurt, and protein powder into their diet.

Many plant-based proteins, such as lentils and beans, are 'incomplete' because they may lack one or more essential amino acids. However, foods like soy (tofu, tempeh), quinoa, and chia seeds are complete proteins. Combining various sources throughout the day easily ensures you get all necessary amino acids.

Boost protein by adding soy products like tofu or tempeh, stirring lentils or beans into soups and curries, sprinkling nuts and seeds on salads and oatmeal, and using Greek yogurt or cottage cheese as bases for sauces or snacks.

Yes, experts consider soy products safe for consumption and an excellent source of complete plant protein. The American Cancer Society indicates that soy consumption is not linked to breast cancer.

A quick and easy high-protein breakfast could be a bowl of Greek yogurt topped with chia seeds, nuts, and berries, or scrambled eggs with crumbled paneer for ovo-vegetarians.

Great high-protein snacks include roasted chickpeas, a handful of almonds or peanuts, a cottage cheese bowl, a protein smoothie with soy milk, or a spoonful of nut butter on a whole-grain cracker.

Seitan, made from wheat gluten, is an excellent high-protein meat substitute. One serving of seitan strips can provide almost 25 grams of protein, making it a very effective option for boosting your protein intake.

Distributing protein evenly across your meals is beneficial for maximizing muscle protein synthesis and keeping you feeling full and satisfied throughout the day. Aim for a consistent intake of 20-40 grams per meal.