Whether you're cutting back on meat, swapping out a few meals a week, or going plant-based full-time, the interest in vegetarian living is growing fast. Contrary to outdated assumptions, going meat-free doesn’t mean missing out on protein.
A vegetarian diet includes plant foods like vegetables, grains, legumes, nuts, and seeds, and usually allows for dairy and eggs. People choose this lifestyle for many reasons – from health goals and animal welfare to environmental concerns or religious and cultural values.
Vegetarian Week is the perfect time to explore how a meat-free approach can work for you. Whether you're already on the journey or just curious, it’s a great excuse to dig into new recipes, rethink your routine, and get confident about vegetarian protein sources that actually fuel your body.
Best vegetarian protein sources for everyday meals
Protein isn't just found in meat – there’s a wide range of vegetarian protein sources that are easy to include in your daily meals. Some are complete proteins, meaning they contain all nine essential amino acids, while others are incomplete and best eaten in combination with other foods to round things out. Either way, building a high protein vegetarian diet is simpler than most people think.
Here’s a look at some of the top protein-packed plant-based options:
Legumes
Lentils, chickpeas, and black beans are everyday pantry staples that deliver solid protein and fibre in one.
- Lentils: around 18g per cooked cup
- Chickpeas: about 15g per cooked cup
- Black beans: roughly 15g per cooked cup
Soy products
Soy is one of the few plant-based complete proteins. It's versatile and easy to cook.
- Firm tofu: 20g per cup
- Tempeh: 30g per cup
- Edamame: 17g per cup (cooked, shelled)
Whole grains
Grains don’t get enough credit for their protein content. When paired with legumes or seeds, they help form a complete protein profile.
- Quinoa: 8g per cooked cup (also a complete protein)
- Farro: 6g per cooked cup
- Bulgur: 5.5g per cooked cup
Nuts and seeds
Perfect for snacks or toppings, these are energy-dense and protein-rich in small amounts.
- Almonds: 6g per ¼ cup
- Chia seeds: 5g per 2 tablespoons
- Hemp seeds: 9g per 3 tablespoons
Dairy and eggs
If you're not avoiding animal products entirely, these are excellent vegetarian protein sources.
- Eggs: 6g per egg
- Greek yoghurt: up to 20g per cup (check the label for brand variations)
- Cottage cheese: about 14g per half cup
Plant-based protein powders
For those needing extra support – whether it’s for training or convenience – protein powders made from peas, rice, or soy can help hit higher targets. They're especially useful when trying to reach 100g or even 200g of protein a day as a vegetarian.
Quick high protein vegetarian meal ideas
• Chickpea and spinach curry with brown rice
• Tofu and vegetable stir-fry with soba noodles
• Greek yoghurt with granola and hemp seeds
• Lentil Bolognese with whole grain pasta
• Tempeh tacos with avocado and black beans
Each of these meals offers a solid mix of macronutrients, supports energy, and proves that vegetarian eating can be both satisfying and protein-rich.
What Is vegetarian week and why is it celebrated?
Vegetarian Week is all about starting conversations – around food, habits, and how our choices can shape our health and the world around us. It encourages people to try meat-free meals, explore new flavours, and learn more about the benefits of plant-based eating.
Whether you're already vegetarian or just curious, this week is a great time to get involved. It’s not about going all or nothing – it’s about experimenting, learning, and seeing how vegetarian protein sources can easily fit into your life.
You could try cooking a new recipe, challenge yourself to a week without meat, or visit that vegetarian café you've always walked past. Even one meat-free meal makes a difference – for your health, the planet, and often your budget too. Vegetarian Week is a celebration of choice, flexibility, and food that makes you feel good.
Vegetarian vs vegan: What’s the difference?
It’s easy to confuse vegetarian and vegan diets, but there’s a clear difference between the two.
As outlined by HealthDirect a vegetarian diet typically excludes meat, poultry, and seafood but still allows for some animal-derived products. The exact approach can vary depending on the type of vegetarian diet. Lacto-vegetarians include dairy, ovo-vegetarians eat eggs, and lacto-ovo vegetarians consume both. These additions are often key vegetarian protein sources, especially for people aiming to meet higher daily targets.
Veganism, on the other hand, excludes all animal products. That means no dairy, no eggs, and usually no honey either. A vegan diet is entirely plant-based and often chosen for ethical, environmental, or health reasons.
Both diets can be healthy and protein-rich when planned well. The main difference between vegan and vegetarian diets is the inclusion of animal by-products, which often affects how protein and certain nutrients are sourced.
Get the right balance: Dietitian support under HIF Extras
Making the switch to a vegetarian diet – or even just eating more meat-free meals – can raise questions about getting the right balance of nutrients, especially protein. That’s where expert advice can make all the difference. A qualified dietitian can help you plan meals, understand your nutritional needs, and find practical ways to include enough vegetarian protein sources in your routine. Through HIF’s Essentials Extras Cover, eligible members can claim benefits for consultations with an Accredited Practising Dietitian. Whether you’re just starting out or fine-tuning your existing plan, having personalised support can help you feel confident that you’re meeting your health goals
To see exactly what’s included and compare cover options, check out HIF’s Extras Cover Table. It outlines dietetics benefits, claiming limits, and what to expect from your cover.
FAQs about vegetarian protein sources
Here are some of the most frequently asked questions about vegetarian protein sources.
What vegetarian foods are high in protein?
Some of the best vegetarian protein sources include eggs, Greek yoghurt, cottage cheese, tofu, tempeh, lentils, chickpeas, black beans, quinoa, and edamame. Nuts, seeds, and wholegrains like oats and brown rice also contribute to your daily protein intake. These foods are easy to include in everything from vegetarian lunch ideas to post-workout meals.
What are high protein vegetarian meals?
High protein vegetarian meals usually combine multiple sources to boost the total intake. Some examples include lentil and chickpea curry with brown rice, tofu stir-fry with quinoa, egg and veggie frittata, or a tempeh and avocado wrap. Adding extras like seeds, cheese, or a dollop of Greek yoghurt can give meals an extra protein kick.
How to eat 50 grams of protein a day as a vegetarian?
Reaching 50g of protein a day is very achievable. You might start with oats and Greek yoghurt for breakfast (15g), a chickpea salad or wrap for lunch (15g), and a tofu and veggie stir-fry for dinner (20g). Snacking on nuts or a protein-rich smoothie can also help close the gap.
How to get 100g of protein a day as a vegetarian?
To hit 100g, you’ll likely need to be more deliberate with your choices. Include protein at every meal – think eggs or protein oats for breakfast, lentils or tempeh at lunch, and tofu or legumes at dinner. Supplementing with vegetarian protein powder can make it easier, especially if you're active or strength training.
How to get 200g of protein a day as a vegetarian?
This amount is only necessary for athletes or people following specific training regimes. It would involve multiple high-protein meals and snacks, and likely at least one or two protein shakes made with vegetarian-friendly powders. Combining whole foods like legumes, tofu, dairy, grains, and nuts across six or more eating occasions is key. If you're unsure if you need this amount, it's best to speak with a dietitian.
Does avocado have protein?
Yes, but not much. Avocados contain about 2-3g of protein per 100g, which is relatively low. While they’re a great source of healthy fats and other nutrients, they aren’t considered a significant source of vegetarian protein.
Final thoughts on vegetarian protein sources
A vegetarian diet can offer plenty of benefits – from better heart health and improved digestion to a lighter environmental footprint. And with the right mix of ingredients, it’s easy to meet your protein needs without relying on meat.
From lentils and tofu to dairy, grains, and nuts, there are plenty of satisfying and versatile vegetarian protein sources to build your meals around. Whether you're aiming for 50g or 100g of protein a day, it's entirely doable with a bit of planning and variety.
Vegetarian Week is the perfect excuse to experiment. Try new recipes, stock up on staples, or simply swap out meat a few times this week. You might be surprised by how easy (and tasty) it is to go meat-free – without sacrificing protein.
Please note: Kirsty's blog is general advice only. For further information on this topic please consult your healthcare professional