Veggie Blog

If you cook vegetarian food at home, sooner or later someone asks, “But where do you get your protein?” The honest answer is: from lots of places. Beans, lentils, tofu, eggs, dairy, nuts and seeds all pull their weight, and with a little planning it’s easy to build meals around them that are filling, satisfying and full of flavor.

This guide gives you a simple overview of how much protein most adults need, a handy list of the best vegetarian protein sources, and 15 easy meal ideas that cover breakfast, lunch, dinner and snacks. Nothing fancy, just everyday food you’ll actually want to make.

How Much Protein Do Vegetarians Need?

Vegetarians need the same amount of protein as anyone else. A widely used guideline from the National Academy of Medicine is a minimum of about 0.8 grams of protein per kilogram of body weight per day for adults. That works out to roughly 50 grams a day for a 140-pound person. The Harvard Nutrition Source guide to protein explains this guideline clearly and is worth a read if you want more detail.

Needs vary with age, activity level and life stage, so treat that number as a starting point rather than a target to obsess over. If you train hard or play sports, a book like The Vegetarian Sports Nutrition Guide by Lisa Dorfman goes deeper, and if you have specific health concerns, a registered dietitian can give you advice tailored to you.

The practical takeaway is simple: include a good protein source at every meal, and mix different sources across the day. Variety covers you nicely.

The Best Vegetarian Protein Sources

Here are some of the most useful protein foods for vegetarian cooking, with approximate protein per 100 grams (about 3.5 ounces). Figures are rounded and vary by brand and preparation, so check the label or the USDA FoodData Central database if you want exact values.

Food	Approx. protein per 100 g
Lentils (cooked)	about 9 g
Chickpeas (cooked)	about 9 g
Tofu (firm to extra-firm)	about 8–17 g, depending on firmness
Tempeh	about 19 g
Edamame (cooked)	about 11 g
Eggs	about 13 g (roughly 6 g per large egg)
Plain Greek yogurt	about 9–10 g
Pumpkin seeds (hulled)	about 30 g

Soy foods deserve a special mention because they’re so versatile. Tofu, tempeh, edamame and soy milk can slip into breakfasts, stir-fries and snacks alike, which is exactly why we’ve long encouraged readers to eat more soy products.

High-Protein Vegetarian Breakfasts

Breakfast is where many people fall short, because toast and fruit alone don’t offer much protein. These ideas fix that without adding much effort.

1. Tofu scramble. Crumble a block of firm tofu into a hot, oiled skillet with a pinch of turmeric, salt, pepper and some sautéed onion and spinach. Cook for 5–7 minutes and serve on toast.
2. Greek yogurt bowl. Top a cup of plain Greek yogurt with berries, a spoonful of nut butter and a sprinkle of pumpkin seeds.
3. Veggie egg muffins. Whisk 8 eggs with a splash of milk, stir in chopped peppers, spinach and cheese, pour into a greased 12-cup muffin tin and bake at 350°F for about 20 minutes. They keep in the fridge for 3–4 days.
4. Peanut butter overnight oats. Stir together ½ cup rolled oats, ½ cup milk or soy milk, ¼ cup Greek yogurt, 1 tablespoon peanut butter and 1 tablespoon chia seeds. Refrigerate overnight.

High-Protein Lunches and Bowls

Protein bowls are the easiest lunch formula going. Start with a grain, add a protein, pile on vegetables and finish with a sauce. Once you have the pattern down, you can mix and match endlessly.

5. Crispy tofu and quinoa bowl. Toss cubes of pressed extra-firm tofu with a little soy sauce, oil and cornstarch, then roast at 425°F for 25–30 minutes, turning once. Serve over quinoa with edamame, cucumber, avocado and a drizzle of sriracha mayo.
6. Chickpea “tuna” salad. Mash a drained can of chickpeas with mayo or Greek yogurt, Dijon mustard, chopped celery, pickles and lemon juice. Pile into sandwiches or lettuce cups.
7. Lentil and feta salad. Combine cooked green or brown lentils with cherry tomatoes, cucumber, red onion, parsley and crumbled feta, then dress with olive oil and red wine vinegar.
8. Hummus and veggie wrap. Spread a whole-wheat tortilla thickly with hummus, add roasted vegetables, greens and a few slices of hard-boiled egg or baked tofu, then roll it up.

High-Protein Vegetarian Dinners

Dinner is where beans, lentils and soy really shine. These are all weeknight-friendly and most make good leftovers.

9. Red lentil curry. Soften an onion, garlic and ginger in oil, add 2 tablespoons curry powder, 1 cup rinsed red lentils, a can of coconut milk, a can of diced tomatoes and 2 cups water. Simmer for 20–25 minutes until the lentils are soft. Serve with rice.
10. Tempeh stir-fry. Brown cubed tempeh in a hot pan, set aside, then stir-fry broccoli, peppers and snap peas. Return the tempeh with a sauce of soy sauce, garlic, ginger, a little maple syrup and rice vinegar.
11. Black bean and sweet potato enchiladas. Fill tortillas with roasted sweet potato, black beans and cheese, cover with enchilada sauce and more cheese, and bake at 375°F for 20–25 minutes.
12. Three-bean chili. A big pot of chili with kidney, black and pinto beans feeds a crowd. Top with Greek yogurt instead of sour cream for an extra protein boost.

Easy Protein Snacks

A good snack keeps you going until the next meal. These need little or no cooking.

13. Roasted chickpeas. Pat a drained can of chickpeas very dry, toss with oil, salt and smoked paprika, and roast at 400°F for 25–35 minutes, shaking the pan halfway, until crunchy.
14. Edamame with sea salt. Steam frozen edamame in the pod for a few minutes and sprinkle with flaky salt.
15. Cottage cheese or yogurt with fruit and seeds. Quick, filling and endlessly adaptable.

For more on why protein matters at different stages of life, see our quick tip for vegetarian women about protein.

Frequently Asked Questions

Can vegetarians get enough protein without eating meat?

Yes, most vegetarians can meet their protein needs by eating a variety of foods such as beans, lentils, tofu, eggs, dairy, nuts and seeds. Including a good protein source at each meal and mixing sources across the day makes it simple. If you have specific health concerns, a registered dietitian can give personal advice.

What are the best high-protein vegetarian foods?

Tempeh, tofu, edamame, lentils, chickpeas, eggs, Greek yogurt and pumpkin seeds are among the most useful protein foods for vegetarian cooking. The table above shows approximate protein per 100 grams for each. Figures vary by brand, so check the label.

Can you eat high-protein vegetarian meals without eggs or dairy?

Yes, many of the best protein foods are plant-based. Tofu, tempeh, edamame, lentils, chickpeas, beans and seeds all work in vegan meals, and soy milk is a handy swap for dairy milk. Look for plant-based options in the bowls, dinners and snacks above.

Are canned beans as good as dried beans?

Canned beans are a perfectly good choice and save a lot of time. Drain and rinse them before using, and check the label if you want to avoid added salt. Dried beans are cheaper per serving but need soaking and longer cooking.

Eating plenty of protein as a vegetarian is less about special products and more about habits: a scoop of beans here, a handful of seeds there, tofu in the stir-fry and yogurt at breakfast. Pick two or three ideas from this list to try this week, and you’ll soon have a set of go-to meals that keep you full and happy.

Overcoming plateaus on the Atkins diet

If you are experiencing a stall or plateau in your Atkins weight loss efforts, you are not alone. This occurs from time to time. However, you first need to make sure that you have actually reached a plateau point.

A plateau means that you have gone a long period of time without losing weight or inches. It is important to take your measurements before you start your weight loss plan, in addition to your weight. On some weeks it may not seem like you are losing any at all on the scale. But a quick look at your measurements will prove otherwise.

If you are exercising while on the Atkins diet, you may be replacing fat with muscle, which is denser. You may actually see a “no loss” effect because you are building muscle while losing fat. The result will be an increase on the scale, but a decrease in your inches. Your body will be smaller and leaner, but you may weigh the same.

Before you start your program, measure your chest, waist, hips, upper arms, thighs and calves. You never know where you may be losing inches, so it is important to have a full set of measurements to refer to. It is normal to go through periods where your body is readjusting. Remember that you are reforming the composition of your body and this process will take some time. Check your measurements once a week, just like your weight, and you can track your overall progress.

There may be periods of 3 to 4 weeks where you have a stall in weight loss, but a loss in inches. Or vice versa. Using both methods to track your results is the best way to get an accurate measure of your progress. These stall periods are not a reason to quit or to give up. They are natural parts of the weight loss process.

Stalls may appear more frequently if you are 5 to 10 pounds away from your goal weight. As you get closer to your goal, your body has less fat to lose and your weight loss naturally slows down. It may be time to rethink your goal weight. Perhaps your body is trying to tell you something and it’s time to start maintaining your weight loss rather than trying to lose more.

There are some other possible causes of stalls and plateaus on the road to weight loss. If you have gone four weeks with no change in weight or measurements and you are nowhere near your goal weight, you can try a few different methods to get yourself out of the rut. First, make sure your carbohydrate level is in check. If you are eating too many carbohydrate grams per day, your weight loss will stall. Look for hidden carbohydrates in packaged foods, dressings and sauces to make sure they are not the culprits in your plateau.

Check your water intake. When you are dehydrated, your body will retain water and that can cause a plateau. Drinking enough water also helps your kidneys clear the ketones your body produces on a low-carbohydrate diet.

Undereating can also be a cause of weight loss plateaus. Make sure not to let yourself get too hungry, and eat smaller, more frequent meals. Remember, you are on a carbohydrate-restricted diet, not a calorie-restricted diet. Make sure to have some protein with every meal and snack. Try not to go too long without eating something (except overnight of course). Also, eat freely from the acceptable foods. Do not try to count calories or restrict your calorie intake. Eating far too little can slow your metabolism somewhat and make the diet much harder to stick to.

Increasing your activity level can help get you through a plateau as well. As your muscles become used to working out at a certain level, you will have to increase the duration or the intensity in order to keep challenging your body. Add a new exercise into the mix, or try increasing weight in resistance training.

Trying one of these methods will most likely get your weight loss back on track. Remember that occasional stalls are normal, but they do not have to last.

Book Description
The number of people choosing meatless meals is on the increase. And a vegan vegetarian diet — one without any animal products — is an unusually healthy one because it is high in fiber, low in saturated fat, and very nutritious. “Too many vegan recipes have relied on exotic and difficult-to-find ingredients or tedious, time-consuming techniques,” says Jannequin Bennett, executive chef of a restaurant in a AAA Five Diamond, Mobile Five Star hotel. “But Very Vegetarian has recipes made with common foodstuffs that are uncommonly delicious.”

Very Vegetarian is presented by and introduced by 9-time Olympic gold medal winner Carl Lewis, who says that a vegan diet of fresh fruits and vegetables, whole complex carbohydrates, high quality proteins, and natural fats is the best way to ensure a person’s health and longevity.

In addition to a wide range of more than 250 mouth-watering recipes, Very Vegetarian includes a helpful introduction about eating vegan and 16 pages of beautiful four-color photographs. The book will help the person who is beginning to choose meatless meals by providing nutritional information and recipes featuring familiar foods and techniques. For those who have more experience with a plant-based diet, the book offers recipes that will broaden their culinary horizons.

Endorsed by the Physician’s Committee for Responsible Medicine.

Book Description
Features the remarkably delicious, healthful and nutritious food that is served in the Country Life Restaurants.

What is this book about?

According to the description, the book features food that is served in the Country Life Restaurants. The title names Diana Fleming as the author.

What does the description say about the food?

It calls the food “remarkably delicious, healthful and nutritious”, which is the description’s wording. It gives no recipe count or dish names.

Summary based on the book description on Amazon. The description is brief, so look at the Amazon page for the full contents.

What should I know about restaurant-style healthy cooking?

The description is one line: it says the book features food served in the Country Life restaurants and calls it healthful and nutritious. That is the book’s own description, and we cannot verify or add details about it. What we can offer is general information for anyone cooking vegetarian food at home.

A healthful vegetarian meal usually follows the pattern in the Harvard Healthy Eating Plate: half vegetables and fruit, a quarter whole grains and a quarter protein such as beans, tofu or eggs. Cooking in larger batches for a group takes planning, so scale recipes carefully and keep chilled food cold.

Vegetarian diets can be nutritionally sound, and the MedlinePlus vegetarian diets entry points to the nutrients that need attention. Restaurant food is often higher in salt and fat than home cooking, so taste, measure and adjust. If you have a medical condition, ask a doctor or dietitian before making big changes. Pack leftovers in portions that suit the people you cook for.

Restaurant cooking for many people usually means batch preparation. At home you can borrow that habit: cook a large pot of soup, beans or grains once, portion it into containers and refrigerate or freeze promptly. A shared meal is also a good reason to sit down and eat without hurrying.

More on this blog: Eating to Lower Cholesterol: Oats, Fruit, Beans and Healthy Fats and Antioxidant Foods: Why Colorful Plants Beat Supplements

Book: Country Life Vegetarian Cookbook by Diana Fleming
View this book on Amazon (affiliate link: we may earn a commission at no cost to you)

Book Description
The definitive encyclopedia of healty vegetarian food” Combining some great old favorites like winter casserole with herbed dumplings, grape leaves, and gazpacho with new and exotically named dishes like green lentil kulbyaka and tagliatelle with spinach and soy garlic cheese the recipes in this book are outstanding both in their freshness and ease of preparation. It even includes some great “comfort” dishes in full vegetarian cover including shepherdess pie, stuffed squashes, artichokes, eggplants, etc, and chili con queso. Fully illustrated with beautiful step-by-step and finished-dish color photos.

What kinds of recipes does it include?

It says the recipes combine old favorites such as winter casserole with herbed dumplings, grape leaves and gazpacho with newer dishes such as green lentil kulbyaka and tagliatelle with spinach and soy garlic cheese. It also lists “comfort” dishes such as shepherdess pie, stuffed squashes and chili con queso.

What can readers expect to find inside?

The book is fully illustrated with step-by-step and finished-dish color photos. The description says the recipes are outstanding in freshness and ease of preparation, which is its own judgement.

Who wrote it?

The title credits Roz Denny as the author.

What does The Complete Encyclopedia of Vegetables & Vegetarian Cooking cover?

The description calls it “the definitive encyclopedia of healthy vegetarian food”. That is the description’s wording.

Summary based on the book description on Amazon.

How should I use an encyclopedia of vegetables in the kitchen?

A reference book is best used for the basics: how to select, store and prepare each vegetable. Store potatoes, onions and squash in a cool, dark, dry place, and keep leafy greens and soft vegetables in the fridge. The FDA guidance on selecting and serving produce safely advises washing produce under running water and refrigerating perishable items at 40°F or below.

The Harvard page on vegetables and fruits says to eat a variety of types and colours, so use an encyclopedia to try a new vegetable each week. Preparation changes nutrition a little: steaming or roasting keeps more flavour than long boiling, and eating the skin of washed vegetables adds fibre.

The description mentions comfort dishes and a step-by-step approach, and a visual guide makes unfamiliar vegetables less intimidating. Artichokes, aubergines and squash all need trimming or salting, which a book with photographs shows well.

Fresh produce wasted is money wasted. The FDA tips to reduce food waste offer ways to reduce waste, such as planning meals and freezing extras. Ask a dietitian for advice if you have a health condition that limits some foods.

More on this blog: Eating to Lower Cholesterol: Oats, Fruit, Beans and Healthy Fats and Diet and Fitness: How Carbs, Fat and Protein Fit Together

Book: The Complete Encyclopedia of Vegetables & Vegetarian Cooking by Roz Denny
View this book on Amazon (affiliate link: we may earn a commission at no cost to you)