Vegetarian Protein Sources Cheat Sheet: Protein per Serving

A common target is 1.2–1.6 grams of protein per kilogram of body weight per day if you are active or trying to build or maintain muscle, and around 0.8–1.0 g/kg if you are less active. For a 70 kg person, that’s roughly 85–110 g per day for active lifestyles. Adjust up or down based on training intensity, age, and goals, and remember that these are general ranges, not strict rules.

You do not need to combine specific plant proteins at each meal. As long as you eat a variety of protein sources (legumes, grains, nuts, seeds, and/or soy) throughout the day, your body can assemble the amino acids it needs. Combining beans with grains in the same day is sufficient for most people, especially when including soy, dairy, or eggs.

If you avoid dairy, focus on soy foods (tofu, tempeh, edamame, soy milk, TVP), legumes (lentils, chickpeas, black beans), high-protein meatless burgers, seitan (if you tolerate gluten), and plant-based protein powders (soy, pea, or blends). Pair these with grains, nuts, and seeds to round out your daily protein intake and micronutrients.

They are not necessary but can be very useful. Whole foods can absolutely cover your protein needs, but powders make it easier to hit higher targets with minimal cooking—especially around workouts or busy days. Many people use them as a complement to, not a replacement for, protein-rich meals based on legumes, soy, eggs, or dairy.

Add one or two high-protein boosters: toss in lentils or beans, top with tofu or tempeh, swap regular yogurt for Greek or high-protein soy yogurt, use soy or pea milk instead of lower-protein plant milks, sprinkle hemp seeds or nuts on top, or stir in a spoonful of cottage cheese or a half-scoop of protein powder where appropriate. Small changes across meals add up quickly.