Tag: Protein sources vegetarian

According to a 2013 study published in the Journal of the Academy of Nutrition and Dietetics, vegetarians already consume an average of 70% more protein than they need daily. This shows it is very achievable to hit high protein targets, and this article will explain how a vegetarian can get 100 grams of protein a day by focusing on nutrient-dense foods and balanced meals.

According to a 2025 study in *MDPI*, emerging evidence suggests that whole-food plant meals can support anabolic muscle adaptations, especially when adequate vegan/plant protein intake is provided. This means that reaching a target like 120g of protein a day as a vegetarian is not only possible but can be highly effective for building muscle and achieving fitness goals. This article provides practical strategies and a sample meal plan to help you achieve this dietary milestone.