Top 10 High-Protein Vegetarian Foods in the UK You Can Find Anywhere

Most healthy adults do well with around 1.2–1.6 g of protein per kilogram of body weight per day if they’re active, or about 0.8–1.0 g/kg if less active. For a 70 kg person, that’s roughly 85–110 g per day on the higher end. Splitting this across 2–4 meals with at least 20–30 g protein each is more effective than having it all in one go.

Yes. As long as your total daily protein is high enough and you regularly challenge your muscles with resistance training, you can build muscle on a vegetarian diet. Combining high-quality proteins (dairy, eggs, soy) with beans, lentils and grains helps ensure you’re getting enough essential amino acids, especially leucine, which is key for muscle growth.

Beans and lentils are very helpful but not perfect on their own. They’re lower in certain amino acids, such as methionine. However, when you eat a varied diet including grains, dairy or eggs across the day, your overall protein profile becomes complete. You don’t need to combine foods in the same meal—just aim for variety over the day.

If you avoid eggs but still have dairy, prioritise Greek-style yogurt, quark, cottage cheese, milk and soy foods like tofu and edamame. These provide high-quality protein similar to eggs. Combine them with beans, lentils, grains and nuts to easily reach your target protein without relying on eggs.

You don’t need protein powder if you consistently eat foods like yogurt, eggs, tofu, beans and lentils and your total daily protein is adequate. However, a whey or plant-based protein powder can be a convenient tool when you’re busy, travelling or struggle to eat enough through whole foods alone. Think of it as optional backup, not a requirement.