Vegetarian Protein Sources: Best Options for Muscle, Satiety, and Health

A practical target for most active vegetarians is around 1.4–1.8 g of protein per kilogram of body weight per day if you train regularly or aim to build or maintain muscle, and about 1.0–1.3 g/kg if you are less active but want good health and appetite control. For a 70 kg person, that’s roughly 70–125 g of protein per day depending on goals and training load.

Yes. Research shows that as long as total protein intake and resistance training are sufficient, vegetarians can build muscle similarly to omnivores. Prioritize high-quality proteins like dairy, eggs, and soy, distribute protein across 3–5 meals, and aim for around 20–40 g of protein per meal, depending on your size and training demands.

No. The old idea of “protein combining” at a single meal is outdated. Your body maintains a circulating pool of amino acids and uses amino acids from meals eaten throughout the day. As long as your overall diet includes a variety of legumes, grains, soy, dairy or eggs, nuts, and seeds, you’ll comfortably meet essential amino acid needs.

For most people, moderate soy intake—such as 1–3 servings per day of tofu, tempeh, soy milk, or edamame—is considered safe and is associated with favorable outcomes like improved cholesterol and possibly lower risk of certain cancers. People with specific medical conditions (like certain hormone-sensitive cancers or thyroid disorders) should follow their healthcare provider’s guidance, but for the general population, soy is a beneficial protein source.

For weight loss and satiety, prioritize foods that combine protein with either fiber or bulk: Greek yogurt and skyr, cottage cheese, lentils, beans, tofu, tempeh, and high-protein whole grains like quinoa. Build meals that include at least 20 g of protein plus plenty of vegetables and some healthy fats from nuts or seeds for lasting fullness.