Best Vegetarian Protein Sources: High-Protein Foods for Muscle Gain and Fat Loss

Most active vegetarians aiming for muscle gain or fat loss do well with around 1.6–2.2 g of protein per kilogram of body weight per day (0.7–1.0 g per pound). The lower end can work if you are less lean or less active; the higher end is helpful when you are lean, lifting heavy, or dieting aggressively.

Yes. Muscle gain depends primarily on total protein intake, amino acid quality, progressive resistance training, and overall calories. By relying on high-quality proteins like dairy, eggs, soy, and well-combined legumes and grains, vegetarians can match the muscle-building potential of omnivores.

Prioritize foods with high protein and fewer calories: nonfat Greek yogurt, low-fat cottage cheese, egg whites (with some whole eggs), firm tofu, seitan (if you tolerate gluten), and lean dairy-based products like skyr. Use legumes, nuts, and seeds more strategically since they come with more carbs or fats.

You do not need to perfectly combine proteins at every meal, but including a mix of sources across the day helps. Eating both legumes (like beans or lentils) and grains (like rice or quinoa) and adding dairy, eggs, or soy ensures you get enough essential amino acids over 24 hours.

For most healthy people, moderate soy intake—such as tofu, tempeh, edamame, or soy protein—is considered safe and is supported by research. It can improve diet quality by adding high-quality protein and beneficial nutrients. If you have a specific medical condition, allergy, or concerns, consult a healthcare professional.