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.

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.

When you think of sports fitness, you probably picture the games themselves: football, tennis, swimming or running. Sports are a fun way to stay fit, and they are also physically demanding. Unlike general fitness, which is mostly about health, sports fitness is about building the strength, stamina and skill to perform in your chosen activity. Four everyday habits can help you do that.

1. How much should you drink?

Water is the one thing your body cannot do without. When you sweat a lot and do not replace the lost fluid, you risk dehydration and heat illness, which can be serious. Drink before, during and after exercise, and more in hot weather. For most workouts that last less than an hour, water is enough. For long or very intense sessions, or exercise in the heat, a sports drink can help, because it provides carbohydrate for energy and electrolytes such as sodium that you lose in sweat. Many sports drinks are also high in sugar, so you do not need them for a short walk or a gym session. The CDC’s guidance on heat and athletes has practical tips.

2. Why eat more vegetables and fruit?

People who play sports need a good supply of vitamins, minerals and fiber, and vegetables and fruit are among the best sources. They also supply antioxidants and carbohydrate to fuel your activity. Aim to fill half of your plate with them, and add whole grains, beans, nuts and a source of protein. Eating well gives your muscles what they need to recover and helps you to cope with the demands of training. If you are vegetarian, you may enjoy our post on building stronger bones as a veggie.

3. How much calcium do you need?

Strong bones help to prevent stress fractures and other injuries. According to the National Institutes of Health, adults aged 19 to 50 need 1,000 milligrams of calcium a day, and women over 50 and everyone over 70 need 1,200 milligrams. Milk, yogurt and cheese are rich in calcium. If you eat a plant-based diet, good sources include calcium-fortified soy milk and other plant drinks, tofu set with calcium, and some leafy greens such as kale and bok choy. Sardines with their bones are another source for those who eat fish. Food is the best source. The NIH Office of Dietary Supplements lists the amounts you need and encourages you to talk to a health care provider before you take a supplement.

4. Why is warming up so important?

A warm-up prepares the muscles, joints and heart for exercise and lowers the risk of injury. Start with five to ten minutes of light activity, such as jogging in place or an easy bike ride, and then do movements that look like your sport. If you play tennis, swing your arms and rotate your hips. If you run, do some leg swings and lunges. Save long static stretches for after the session, when your muscles are warm. Cool down with some gentle walking, and then stretch.

Putting it together

Sports fitness is a combination of good food, enough fluid, strong bones and a sensible warm-up. Add rest days, sleep and well-fitting gear, and you will be able to enjoy your sport for years. For more advice, see our posts on preventing sports injuries, moderate exercise for fitness and health and fitness.

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You do not need to eat meat to keep your skeleton strong. What matters is getting enough calcium and vitamin D, and plenty of plant foods can help. Here are the common questions.

Why does your body need calcium?

About 98 percent of the calcium in your body is stored in your bones, and the NIH explains that the body uses the bones as a reservoir for calcium to keep the level in your blood steady. If you do not get enough from food, your body takes it from the bones. Over time, that weakens them, which is what the old post meant.

How much calcium do you need?

The NIH Office of Dietary Supplements recommends 1,000 milligrams a day for adults aged 19 to 50 and for men aged 51 to 70, and 1,200 milligrams for women over 50 and for everyone over 70. Vitamin D helps your body absorb calcium, so make sure you get enough of that as well.

Which plant foods give you calcium, and which do not?

The old post named dry beans, tofu, soy milk and dark green vegetables. The NIH’s food table gives these amounts: calcium-fortified soy milk has 299 milligrams in a cup, firm tofu made with calcium sulfate has 253 milligrams in half a cup, boiled turnip greens 99 milligrams in half a cup, cooked kale 94 milligrams in a cup, and raw shredded bok choy 74 milligrams in a cup. Check the tofu label, because not all tofu is made with calcium. Calcium-fortified cereals and juices help too.

Not all greens are equal, though. Spinach, collard greens, sweet potatoes, rhubarb and beans are high in oxalic acid, which binds calcium, and the NIH says that absorption of calcium is only 5 percent for spinach, compared with 27 percent for milk. It adds that the calcium in broccoli, kale and cabbage is absorbed about as well as the calcium in milk, although each serving contains less. So I would lean on those, on fortified foods and on tofu, and not count on spinach, collards or beans. For vegans in particular, the NIH notes a higher risk of low calcium intake, because dairy is the main source in most diets.

Do you need a supplement?

Many people can reach their goal with food, especially with fortified products. If you do not, ask your doctor or dietitian first, because too much calcium has risks. Our posts on whether you need a calcium supplement and how to take calcium supplements safely explain how to choose and use one.