Can You Get Enough Protein on a Vegetarian Diet?

When people consider adopting a vegetarian lifestyle, a common concern is whether they’ll be able to get enough protein for muscle maintenance, immune support, and general wellness without meat. After all, vegetarians avoid meat, poultry, and often fish. But the good news is — yes, a well-planned vegetarian diet can easily provide sufficient daily protein, often with added health benefits! 

What the Data Says 

Studies on adult vegetarians consistently indicate that classic vegetarian diets supply more than adequate protein. However, like any eating pattern, it takes some effort. It’s important for vegetarians to be intentional about including high protein foods, not just relying on fruits, vegetables, and grains. 

Top Vegetarian Protein Sources 

A wide variety of plant-based and animal-derived options can help meet daily protein needs as part of a vegetarian diet: 

Eggs 

Eggs are one of the best sources of complete protein for vegetarians, containing all nine essential amino acids. One large egg provides about 6 grams of high-quality protein, making it a convenient and versatile option for meals or snacks. Eggs whites are the source of protein in Anea Protein products, providing 24-25 grams of protein per serving!  

Dairy Products 
If included in your diet, dairy products like Greek yogurt, cottage cheese, and milk are excellent protein sources. 

• ¾ cup plain Greek yogurt: 15 grams 
• 1 cup cottage cheese: 25 grams 
• 1 cup milk: 8 grams 

Legumes 
Beans, lentils, and chickpeas are rich in both protein and fiber. 

• 1 cup cooked lentils: 18 grams 
• 1 cup cooked black beans: 15 grams 
• 1 cup cooked chickpeas: 15 grams 

Soy-Based Foods 
Soy products offer complete protein and are incredibly versatile. 

• 4 ounces firm tofu: 14 grams 
• 4 ounces tempeh: 21 grams 
• 1 cup edamame (soybeans): 17 grams 

Nuts and Seeds 
Nuts and seeds contribute solid amounts of protein, as well as healthy fats. 

• 1 ounce almonds: 6 grams 
• 2 tablespoons peanut butter: 7 grams 
• 1 tablespoon chia seeds: 3 grams 

Whole Grains 
Grains aren’t just about carbohydrates — some also provide a surprising protein boost. 

• 1 cup cooked quinoa: 8 grams 
• ½ cup oats: 5 grams 
• 1 slice whole-grain bread: 3–5 grams 

By combining these protein-rich vegetarian foods throughout the day, you can build meals that meet — and often surpass — daily protein requirements while enjoying a wide range of flavors and nutrients. 

Sample 100-Gram Protein Vegetarian Meal Plan 

To illustrate how doable it can be, here’s a sample meal plan that totals around 100 grams of protein: 

Breakfast 

• ¾ cup Greek yogurt (plain, low-fat) 
• 2 tablespoons peanut butter 
• ½ cup oats 
• 1 tablespoon chia seeds 

Lunch 

• 1 cup cooked lentils 
• 1 cup quinoa 
• Mixed greens, tomatoes, cucumbers, olive oil & lemon 

Snack 

• Anea Protein Shake 

Dinner 

• 4 ounces tofu (firm) 
• 1 cup cooked broccoli 
• ½ cup brown rice