Can vegetarians really get enough protein without meat? Absolutely. One of the biggest myths about vegetarian diets is that they lack protein. But the truth is, there are plenty of plant-based protein sources that offer all the nutrients your body needs for strength, energy, and muscle repair.

Whether you’re vegetarian for health, ethical, or spiritual reasons, it’s important to include diverse, protein-rich foods in your daily meals. This helps maintain energy, support weight management, and improve overall health. And no, you don’t need to rely on protein powders or fancy supplements.

This guide brings you 20 power-packed protein sources for vegetarians — from everyday pulses to super seeds and fermented favorites. Add them to your meals easily and enjoy a balanced, nutritious lifestyle without ever missing meat.

High-Protein Vegetarian Foods

These vegetarian foods are rich in protein and are excellent for building muscle, supporting energy levels, and promoting overall health:

1. Paneer (Cottage Cheese) – 14g protein/100g
2. Tofu – 8g protein/100g
3. Tempeh – 19g protein/100g
4. Lentils (Masoor, Moong, etc.) – 9g protein/100g (cooked)
5. Chickpeas (Chana) – 19g protein/100g (dry)
6. Kidney Beans (Rajma) – 8g protein/100g (cooked)
7. Soy Chunks/Soya Granules – 52g protein/100g (dry)
8. Greek Yogurt (Hung Curd) – 10g protein/100g
9. Almonds – 6g protein/28g (23 almonds)
10. Peanut Butter – 8g protein/2 tbsp
11. Quinoa – 8g protein/cup (cooked)
12. Chia Seeds – 4g protein/2 tbsp
13. Flax Seeds – 5g protein/2 tbsp
14. Sesame Seeds – 5g protein/28g
15. Oats – 5g protein/½ cup (dry)
16. Sunflower Seeds – 6g protein/28g
17. Cashews – 5g protein/28g
18. Hemp Seeds – 9g protein/3 tbsp

Vegetables High in Protein

While vegetables may not have as much protein as legumes or dairy, many are still significant sources. Here’s a list of veggies that can contribute to your daily protein intake:

1. Spinach (Palak) – 2.9g protein/100g
2. Broccoli – 2.8g protein/100g
3. Brussels Sprouts – 3.4g protein/100g
4. Green Peas – 5g protein/100g
5. Asparagus – 2.2g protein/100g
6. Mushrooms – 3g protein/100g
7. Sweet Corn – 3.5g protein/100g
8. Artichokes – 3.5g protein/100g
9. Kale – 2g protein/100g
10. Avocado – 2g protein/100g
11. Edamame (young soybeans) – 12g protein/100g
12. Collard Greens – 3.6g protein/100g
13. Chard – 1.8g protein/100g
14. Cauliflower – 1.9g protein/100g
15. Cabbage – 1.3g protein/100g

How to Get 75g of Protein a Day as a Vegetarian

Here’s an easy and balanced approach to getting 75g of protein in your daily vegetarian diet:

Breakfast:

• Oats with Almond Butter and Chia Seeds
  • ½ cup oats: 5g protein
  • 2 tbsp almond butter: 8g protein
  • 1 tbsp chia seeds: 2g protein
  • Total: ~15g protein

Mid-Morning Snack:

• Greek Yogurt (Hung Curd) with Almonds
  • 1 cup Greek yogurt: 10g protein
  • 10 almonds: 2g protein
  • Total: ~12g protein

Lunch:

• Lentil Soup with Roti
  • 1 cup cooked lentils: 9g protein
  • 2 whole wheat rotis: 8g protein
  • Total: ~17g protein

Afternoon Snack:

• Peanut Butter on Whole Wheat Bread
  • 2 tbsp peanut butter: 8g protein
  • 1 slice whole wheat bread: 4g protein
  • Total: ~12g protein

Dinner:

• Tofu Stir-Fry with Vegetables
  • 100g tofu: 8g protein
  • 1 cup broccoli: 3g protein
  • Total: ~11g protein

Evening Snack:

• Edamame or Roasted Chickpeas
  • 100g edamame: 12g protein
  • Total: ~12g protein

Daily Total:
~75g of protein from plant-based sources.

How to Get 70g of Protein a Day in an Indian Vegetarian Diet

In India, vegetarian protein sources are abundant. Here’s how you can meet your 70g of protein:

Breakfast:

• Moong Dal Chilla (Savory Pancakes)
  • 1 cup moong dal (ground): 13g protein
  • 1 tbsp flax seeds: 3g protein
  • Total: ~16g protein

Lunch:

• Chole (Chickpeas Curry) with Rice
  • 1 cup cooked chickpeas: 19g protein
  • 1 cup cooked rice: 5g protein
  • Total: ~24g protein

Snack:

• Roasted Chickpeas or Mixed Nuts
  • 1/4 cup roasted chickpeas: 10g protein
  • Total: ~10g protein

Dinner:

• Palak Paneer with 2 Roti
  • 100g paneer: 14g protein
  • 2 whole wheat rotis: 8g protein
  • Total: ~22g protein

Daily Total:
~72g protein from typical Indian vegetarian meals.

Additional Tips for Increasing Protein Intake:

• Incorporate Protein Powders: Consider adding plant-based protein powders (pea, hemp, soy) to your smoothies, shakes, or baked goods.
• Snack on Nuts and Seeds: Almonds, cashews, sunflower seeds, and chia seeds are protein-packed and can be consumed easily between meals.
• Mix Legumes with Whole Grains: Combining lentils with rice, or quinoa with beans, helps create a complete protein.
• Try Plant-Based Milks: Soy milk and almond milk can be rich sources of protein and can replace dairy.

20 Power-Packed Protein Sources for Vegetarians to Boost Your Diet Naturally

This comprehensive guide includes a detailed introduction, a full breakdown of each protein source (with how it benefits the body and how to use it), and a clear, informative 200-word conclusion — all written in simple, professional language with no emojis, ideal for blog readers.

1. Lentils

Lentils are one of the most complete protein sources in a vegetarian diet. One cup of cooked lentils provides around 18 grams of protein. They are also rich in fiber, iron, and B vitamins. Use them in soups, dals, curries, or sprout them for salads.

2. Chickpeas

Chickpeas, also called garbanzo beans, provide approximately 15 grams of protein per cooked cup. They’re versatile and can be used in hummus, roasted snacks, chana masala, or added to salads and stews.

3. Kidney Beans

Also known as rajma in Indian cuisine, kidney beans provide 13–15 grams of protein per cup. They’re a staple for hearty curries and are also high in potassium and fiber, supporting heart health and digestion.

4. Green Peas

One cup of green peas has 8 grams of protein. They are also a great source of vitamins A, C, and K. Green peas can be added to rice dishes, soups, parathas, or eaten as a side dish.

5. Paneer

Paneer, or Indian cottage cheese, offers around 18 grams of protein per 100 grams. It’s a favorite in many vegetarian dishes and is especially useful for those looking to build muscle on a meat-free diet.

6. Greek Yogurt

Greek yogurt contains about 10 grams of protein per 100 grams. It also supports gut health with natural probiotics. Use it in smoothies, as a snack, or as a base for sauces and dips.

7. Tofu

Tofu is made from soybeans and provides 10 grams of protein per 100 grams. It absorbs flavors well and works in stir-fries, curries, sandwiches, and salads. It’s also a great source of calcium and iron.

8. Tempeh

Tempeh is a fermented soy product with a firm texture and nutty flavor. It contains about 19 grams of protein per 100 grams. Fermentation also makes it easier to digest than plain soy.

9. Soybeans

Soybeans are among the richest plant protein sources, with up to 17 grams per cooked cup. Boiled soybeans can be used in curries, dry snacks, or even made into soy chunks or flour.

10. Quinoa

Quinoa is a complete protein, meaning it contains all nine essential amino acids. One cup of cooked quinoa has 8 grams of protein and is also rich in magnesium, iron, and fiber.

11. Amaranth

Also called rajgira, this grain contains around 9 grams of protein per cup. It’s gluten-free and packed with calcium, iron, and antioxidants. Use it in porridge, rotis, or baked goods.

12. Chia Seeds

Chia seeds provide 5 grams of protein per 2 tablespoons. They are also high in fiber and omega-3 fatty acids. Soak them in water or milk and use in smoothies, breakfast bowls, or desserts.

13. Flaxseeds

Two tablespoons of flaxseeds contain around 3 grams of protein. They also offer heart-healthy fats and lignans, which support hormonal balance. Use them ground in smoothies, cereals, or baked goods.

14. Pumpkin Seeds

A 28-gram serving of pumpkin seeds offers about 7 grams of protein. They are also rich in magnesium and zinc, supporting immune function. Sprinkle them on salads, yogurt, or eat them roasted.

15. Almonds

Almonds provide about 6 grams of protein per 28 grams (about a handful). They’re great as snacks or added to cereals and smoothies. Almond butter is also a nutritious spread.

16. Peanuts and Peanut Butter

Peanuts give around 7 grams of protein per handful, while 2 tablespoons of peanut butter provide 8 grams. They’re budget-friendly and can be used in spreads, smoothies, or energy balls.

17. Walnuts

Though known for healthy fats, walnuts also provide 4 grams of protein per serving. They are also high in antioxidants and support brain health. Great for snacking or mixing into breakfast.

18. Oats

Cooked oats provide about 5 grams of protein per cup. They’re easy to digest and ideal for breakfast. Add milk, nuts, seeds, or fruit for a protein-rich meal.

19. Broccoli

One cup of chopped broccoli offers about 2.5 grams of protein. It’s also rich in fiber, vitamin C, and iron. Add it to stir-fries, soups, or steam as a side dish.

20. Spirulina

This blue-green algae contains 4 grams of protein per tablespoon. It’s extremely nutrient-dense and often added to smoothies or mixed with lemon water for a quick boost.

30 High-Protein Vegetarian Foods

Dairy & Soy-Based Sources

1. Paneer (Cottage Cheese) – ~14g protein/100g
2. Tofu (Soy Paneer) – ~8g protein/100g
3. Tempeh – ~19g protein/100g
4. Greek Yogurt (Hung Curd) – ~10g protein/100g
5. Milk (Cow or Buffalo) – ~8g protein/cup
6. Cheese (Cheddar, Mozzarella) – ~20–25g protein/100g
7. Soy Milk – ~7g protein/cup
8. Buttermilk (Chaas) – ~3g protein/cup
9. Whey Protein (Vegetarian option) – ~20–25g per scoop

Legumes, Pulses & Lentils

10. Chickpeas (Chana) – ~19g protein/100g (dry)
11. Kidney Beans (Rajma) – ~8g protein/100g (cooked)
12. Black Beans – ~9g protein/100g
13. Lentils (Masoor, Moong, etc.) – ~9g protein/100g (cooked)
14. Moth Beans (Matki) – ~23g protein/100g
15. Green Gram Sprouts (Moong Sprouts) – ~7g protein/100g
16. Soy Chunks/Soya Granules – ~52g protein/100g (dry)
17. Pigeon Peas (Toor Dal) – ~11g protein/100g
18. Horse Gram (Kulthi) – ~22g protein/100g

Grains & Cereals

19. Quinoa – ~8g protein/cup (cooked)
20. Amaranth (Rajgira) – ~9g protein/cup (cooked)
21. Oats – ~5g protein/½ cup (dry)
22. Whole Wheat (Roti, Bread) – ~4g protein/roti or slice
23. Brown Rice – ~5g protein/cup
24. Buckwheat (Kuttu) – ~6g protein/cup (cooked)
25. Millets (Ragi, Bajra, Jowar) – ~7–10g protein/100g

Nuts, Seeds & Healthy Fats

26. Almonds – ~6g protein/28g (23 nuts)
27. Peanuts / Peanut Butter – ~8g protein/2 tbsp
28. Pumpkin Seeds – ~7g protein/28g
29. Sunflower Seeds – ~6g protein/28g
30. Chia Seeds – ~4g protein/2 tbsp
31. Flax Seeds – ~5g protein/2 tbsp
32. Cashews – ~5g protein/28g
33. Walnuts – ~4g protein/28g
34. Sesame Seeds (Til) – ~5g protein/28g
35. Tahini (Sesame Paste) – ~5g protein/2 tbsp

Vegetables with Surprising Protein

36. Green Peas – ~5g protein/100g
37. Spinach (Palak) – ~2.9g protein/100g
38. Broccoli – ~2.8g protein/100g
39. Sweet Corn – ~3.5g protein/100g
40. Mushrooms – ~3g protein/100g
41. Asparagus – ~2.2g protein/100g
42. Brussels Sprouts – ~3.4g protein/100g
43. Artichokes – ~3.5g protein/100g
44. Avocado – ~2g protein/100g

Bonus: Smart Combinations for Better Protein

Pairing different plant foods can help you get complete protein (all 9 essential amino acids).

• Rice + Dal or Rajma
• Roti + Chana or Paneer
• Oats + Milk + Nuts
• Peanut Butter + Whole Wheat Bread
• Quinoa + Beans or Tofu

Top Vegetarian Protein Sources for Muscle Building

When building muscle, it’s important to choose protein sources that are not only high in protein but also provide essential nutrients for recovery and growth. Here are some excellent options for muscle building:

1. Tofu
   • Protein: 8g per 100g
   • A versatile source of soy protein, great for stir-fries, grilling, and soups.
2. Paneer (Cottage Cheese)
   • Protein: 14g per 100g
   • Packed with casein protein, ideal for slow digestion and muscle repair overnight.
3. Soy Chunks
   • Protein: 52g per 100g (dry)
   • Very high in protein, great for adding texture to curries or salads.
4. Lentils (Masoor, Moong, etc.)
   • Protein: 9g per 100g (cooked)
   • Rich in fiber and great for muscle-building meals like dals and soups.
5. Chickpeas (Chana)
   • Protein: 19g per 100g (dry)
   • Full of protein and fiber, great for hummus, curries, and salads.
6. Greek Yogurt (Hung Curd)
   • Protein: 10g per 100g
   • Probiotic-rich and helps muscle repair after workouts.
7. Quinoa
   • Protein: 8g per cup (cooked)
   • A complete protein with all 9 essential amino acids.
8. Peanut Butter
   • Protein: 8g per 2 tbsp
   • A rich source of healthy fats and protein, perfect for snacks or smoothies.
9. Tempeh
   • Protein: 19g per 100g
   • A fermented soy product that’s excellent for building muscle.

Vegetarian Protein Sources for Weight Loss

For weight loss, focus on protein sources that are low in calories but high in nutritional value, helping you feel full longer and preventing muscle loss while reducing body fat. Here are some great options:

1. Tofu
   • Low in calories and high in protein, perfect for a weight-loss diet.
2. Lentils
   • Rich in fiber, keeping you full for longer while providing adequate protein.
3. Chickpeas (Chana)
   • High in protein and fiber, helping with satiety and maintaining muscle mass.
4. Greek Yogurt
   • A low-calorie, high-protein food that’s filling and promotes fat loss.
5. Vegetables (Spinach, Kale, Broccoli)
   • Full of fiber and protein, with minimal calories. Ideal for reducing body fat.
6. Edamame
   • Packed with protein and fiber, and low in calories, perfect for weight management.
7. Cottage Cheese (Paneer)
   • Opt for low-fat paneer to keep the calories in check while still getting enough protein.
8. Chia Seeds
   • High in protein and omega-3 fatty acids, great for keeping you full and satisfied.
9. Almonds
   • Packed with protein and healthy fats, great for controlling hunger in small quantities.

Vegetarian Protein Sources Chart (Per 100g)

Cheap Vegetarian Protein Sources

Here are some budget-friendly protein sources for vegetarians:

1. Lentils
   • Highly affordable, packed with protein, fiber, and essential nutrients.
2. Chickpeas
   • Inexpensive and versatile, can be used in a variety of dishes like hummus, curries, and salads.
3. Tofu
   • A low-cost option that’s rich in protein and can be used in many recipes.
4. Peanuts
   • Very affordable, high in protein and healthy fats, ideal for snacks or adding to dishes.
5. Soybeans
   • Inexpensive and provide a great source of protein in the form of soy chunks, soy milk, or edamame.
6. Cottage Cheese (Paneer)
   • A good protein source, and you can make homemade paneer at a low cost.
7. Oats
   • A cheap protein source, particularly if you’re on a budget, and can be added to smoothies, pancakes, or porridge.
8. Rice and Lentils (Dal-Chawal)
   • A classic, affordable combination that provides a complete protein.

High Protein Vegetarian Diet Plan (Example)

Day 1:

Breakfast:

• Oats with almond butter and chia seeds
• 1 cup soy milk or almond milk

Mid-Morning Snack:

• 1 handful almonds (about 20–25)

Lunch:

• Chickpea curry with 2 rotis
• Side of spinach salad with 1 tbsp sesame seeds

Afternoon Snack:

• 1 cup Greek yogurt with 1 tbsp flax seeds

Dinner:

• Tofu stir-fry with broccoli, bell peppers, and mushrooms
• 1 cup quinoa

Day 2:

Breakfast:

• Moong dal chilla (savory pancake)
• 1 cup buttermilk (chaas)

Mid-Morning Snack:

• 1 boiled egg or soy protein smoothie (if not vegan)

Lunch:

• Paneer tikka with mixed vegetables
• 2 whole wheat rotis

Afternoon Snack:

• 1 serving hummus with carrot/cucumber sticks

Dinner:

• Soy chunk curry with 1 cup brown rice
• 1 side of roasted Brussels sprouts

Conclusion: Can a vegetarian really meet their protein needs daily? Yes, easily.

If you’re vegetarian, you don’t need to worry about where your protein will come from. The truth is, nature offers plenty of protein-rich, plant-based options that are easy to find, cook, and enjoy.

These 20 power-packed protein sources for vegetarians can be mixed and matched into your meals. Add lentils to your lunch, nuts to your snacks, tofu or paneer for dinner, and seeds to your smoothies or breakfast bowls. With just a little planning, you’ll meet your daily protein goals without any meat at all.

Protein is essential for building muscle, repairing tissue, supporting immunity, and keeping energy levels high. And with vegetarian sources like soy, quinoa, legumes, and dairy alternatives, you can enjoy full nutrition — naturally and deliciously.

The best part? These ingredients are budget-friendly and widely available. Start adding two or three of these protein sources into your meals today and notice how your body feels — stronger, fuller, and more energized.

You don’t need meat to be strong. You just need the right plants on your plate.