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Protein is an essential nutrient that plays a vital role in building and repairing tissues, supporting a healthy immune system, and maintaining muscle mass (1,2,3). Higher protein intake can also support your weight loss goals by helping you manage hunger and cravings (4,5,6).
While animal proteins like meat and fish have the highest protein content of any foods, they are not suitable for vegan eaters or vegetarians or those who want to reduce their consumption of animal foods.
Although, vegetarians tend to have an easier time getting high amounts of protein from foods compared to vegans because eggs and dairy products are typically allowed. Vegan diets eliminate all animal foods and stick to strictly vegan protein sources from plant based foods only.
Fortunately, there are plenty of plant-based protein sources that are just as nutritious and delicious no matter what plant based diet you are following.
How To Get Enough Protein As A Vegetarian Plant Based Diet?
The average person needs somewhere between 0.4 to 0.7 grams of protein per pound of body weight per day.
However, this is on the low end of the daily requirement. Oftentimes higher protein intake is suggested for those following a plant based diet. Additionally, if you are looking to lose weight, have a high activity level, or want to increase lean mass, you should up your intake to 0.5 to 1 gram of protein per pound of body weight per day.
Get your exact daily protein needs using this free protein calculator!
The Best Vegetarian and Plant Based Protein Sources for Vegetarians
- Eggs
- Greek Yogurt
- Cottage Cheese
- Low Fat Cheese
- Milk
- Soy
- Beans
- Lentils
- Green Peas
- Whole Grain Pasta
- Sprouted Grain Bread
- Seitan
- Nuts and Nut Butters
- Seeds
- Quinoa
- Ancient Grains
- Nutritional Yeast
- Spirulina
Here are 18 vegetarian foods high in protein to help you lose weight, promote good health, and hit your daily macro goals.
1. Eggs
Eggs are an excellent source of high-quality protein and essential amino acids, making them a perfect food for vegetarians. A large egg contains about 7 grams of protein and is also rich in many vitamins and minerals. You can enjoy eggs for a protein rich breakfast or add a fried egg to just about anything to up your intake.
2. Greek Yogurt
Greek yogurt is a great source of protein and probiotics, making it an excellent food for vegetarians. A 6-ounce serving of Greek yogurt contains about 18 grams of protein, making it a great post-workout snack to aid in muscle recovery. Greek yogurt is also versatile and can be used in a variety of dishes like smoothies, dips, and dressings.
3. Cottage Cheese
Cottage cheese is another excellent source of protein and calcium, making it a perfect food to add to a vegetarian diet. A half-cup serving of cottage cheese contains about 13 grams of protein and is also low in calories. Cottage cheese makes for a perfect breakfast or snack. Or you can toss it into a variety of dishes like salads, dips, and casseroles.
4. Low Fat Cheese
Low fat cheese is a tasty source of protein that goes with just about everything, making it an easy food choice for vegetarians. A 1-ounce serving of low fat cheese contains about 6 grams of protein and is also low in calories. Add more protein to your meals by topping your salads, sandwiches, and omelets with some low fat cheese.
5. Milk
Milk is a great source of protein, calcium, and vitamin D - a cup of milk contains about 8 grams of protein. You can pair any meal with a glass of low fat milk or milk to your smoothies, oatmeal, or pancake batter to get an extra protein boost.
6. Soy
Soy is a versatile plant-based source of protein that comes in many forms like edamame, tofu, and tempeh. Soy is a complete protein, meaning it contains all essential amino acids, making it a very desirable plant based protein. A cup of edamame contains about 17 grams of protein, while a 3-ounce serving of tofu contains about 8 grams of protein, and a 3-ounce serving of tempeh contains about 15 grams of protein.
Soy milk is also a great non-dairy milk alternative, because unlike almond milk and other nut based milks, it contains protein.
7. Beans
Beans are an excellent source of protein and fiber, making them a perfect food for any healthy vegan or vegetarian diet. Kidney beans, black beans, and lentils are all great sources of protein, with a half-cup serving containing about 8 grams of protein. Beans can be used in a variety of dishes like chili, soups, and salads.
8. Lentils
Lentils are a versatile legume that can be used in a variety of dishes, from soups to salads to veggie burgers - making them one of the best vegan protein sources. They're a great source of plant-based protein, with about 18 grams of protein per cup cooked. Lentils are also high in fiber and a good source of iron, making them a nutritious addition to any vegetarian diet.
9. Green Peas
Green peas are a good source of protein and fiber. A cup of cooked green peas contains about 8 grams of protein and 9 grams of fiber. Green peas are also cheap and can be found fresh, frozen, or canned, making them an easy and affordable vegetarian protein choice.
10. Whole Grain Pasta
Whole grain pasta is a great plant-based source of protein, with about 8 grams of protein per serving. It's also rich in fiber and complex carbohydrates, which can help keep you feeling full and satisfied. Look for whole grain varieties like whole wheat or brown rice pasta for maximum nutrition.
11. Sprouted Grain Bread
Sprouted grain bread is made from whole grains that have been allowed to sprout before being baked into bread. This process makes the bread easier to digest and can increase the availability of certain nutrients. Sprouted grain bread is a good source of plant-based protein, with about 5 grams of protein per slice - meaning one sandwich will have at least 10 grams of protein!
12. Seitan
Seitan, also known as wheat meat, is made from wheat gluten and has a meaty texture and flavor. It's a complete protein, meaning it contains all of the essential amino acids that your body needs. Seitan is also a good source of iron and can be used in a variety of dishes, from stir fries to sandwiches.
13. Nuts and Nut Butters
Nuts are a great source of healthy fats, fiber, and plant-based protein. Almonds, for example, contain about 6 grams of protein per ounce. Other good options include peanut butter, almond butter, walnuts, pistachios, and cashews. Nuts can be enjoyed on their own as a snack or added to dishes like salads and oatmeal for extra flavor and nutrition.
14. Seeds
Seeds like sunflower seeds, hemp seeds, and chia seeds are all good sources of plant-based protein and healthy fats. Sunflower seeds contain about 6 grams of protein per ounce, while hemp seeds contain about 9 grams of protein per ounce. Chia seeds are also rich in protein, with about 4 grams of protein per ounce. Seeds can be added to smoothies, yogurt, or oatmeal for a nutrient boost.
15. Quinoa
Quinoa is a complete protein and whole grain. It's high in fiber and a good source of iron, magnesium, and other nutrients. One cup of cooked quinoa contains about 8 grams of protein, making it a great base to any salad, bowl, or stir-fry.
16. Ancient Grains
Ancient grains like amaranth, teff, and farro are becoming more popular as people look for nutrient-dense alternatives to traditional grains like wheat and rice. These grains are often higher in protein and fiber than their modern counterparts, making them a great choice for vegetarians. Amaranth, for example, contains about 9 grams of protein per cup cooked.
17. Nutritional Yeast
Nutritional yeast is a deactivated yeast that has a cheesy, nutty flavor. It's a popular ingredient in vegan cooking because it's a good source of protein and vitamin B12. Just two tablespoons of nutritional yeast contain about 8 grams of protein. Sprinkle nutritional yeast on veggies, pasta, and much more for added flavor and protein.
18. Spirulina
Spirulina is a blue-green algae that's often used as a dietary supplement. It's also a good source of protein, with about 4 grams per tablespoon. Spirulina is also rich in other nutrients, like vitamins and minerals, making it a great addition to a healthy diet. Add spirulina to your morning smoothie or oatmeal.
No matter your food taste preferences, there are plenty of great protein options for vegetarians to choose from. Just remember to pair your vegetarian proteins with plenty of healthy fats and fiber-rich carbohydrates for a healthy balanced meal plan.
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