Dr. Emilie Steinbach, neuroscientist and author of Votre santé Optimisée, sums it up perfectly: "Proteins are vital for development, tissue growth, repair, and for helping different systems in the body communicate effectively." Protein is also a major player in producing collagen and keratin, which help keep our muscles strong and our skin, hair, and nails healthy.
But how do I make sure I’m getting enough protein on a vegetarian diet? With a little bit of planning and some strategic choices, I hit 80 grams of protein a day without breaking a sweat. Let me share how I do it! How Much Protein Do You Need?
The World Health Organization suggests that healthy adults should aim for 0.83 grams of protein per kilogram of body weight per day. But if you’re pregnant, building muscle, or over 60, your protein needs might increase to 1.2–1.6 grams per kg.
For reference, I weigh 54 kg (119 lbs) and work out regularly, so my target is 80 grams of protein a day—about 1.5 grams per kg. Dr. Steinbach also advises not exceeding 2 grams per kg per day unless it’s medically recommended, especially if you have kidney concerns.
My Plant-Based Protein Strategy
Though I follow a mostly plant-based diet, I still eat eggs and dairy to make sure I’m getting complete proteins (those that contain all nine essential amino acids). I also rely on combining grains and legumes, like rice and lentils, to round out my protein intake.
Here are a few of my favorite, go-to protein combos:
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Chickpeas + Couscous
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Hummus + Whole Grain Bread
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Beans + Rice
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Peas + Quinoa
These plant-based options are easy to prepare, affordable, and can be found in most grocery stores around the world!
My 4 Golden Rules for Getting Enough Protein
1. Start with 30g of Protein at Breakfast
Starting the day with protein is a game-changer. Research shows that front-loading protein helps with appetite control and reduces cravings throughout the day. I aim for 25–35 grams of protein at breakfast, which typically makes up about 40% of my meal’s calories.
Here’s what a typical breakfast looks like for me:
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2–3 eggs (12–18g protein)
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2 slices of rye or spelt bread (5–7g)
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Hummus (2g)
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Sprouted seeds like fenugreek on top for an extra nutrient boost
Sometimes, I switch it up with a veggie-packed omelet or toss in some chia seeds or brewer’s yeast for added protein.
2. Snack on Protein-Rich Foods
Snacking is a great way to fill in the gaps throughout the day. Here are some of my favorite protein-packed snacks:
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Almonds (21g protein per 100g)
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Banana with Peanut Butter (25g protein per 100g)
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Toast with Chia Seeds
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Skyr or Greek Yogurt
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Smoothies with Spirulina or Hemp Seeds
These snacks are not only quick and satisfying, but they’re also packed with protein, which helps keep me feeling full between meals.
3. Top Everything with Seeds & Powders
One of my favorite protein hacks? Adding seeds and powders to nearly every meal. These little additions are an easy way to boost protein without changing the flavor of your dish.
I always carry a small jar of hemp seeds (30–35g protein per 100g) and brewer’s yeast (46g protein per 100g) with me so I can sprinkle them on whatever I’m eating—whether I’m at home or eating out.
Here’s what I keep stocked in my pantry:
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Chia, Flax, Pumpkin, Sesame, and Hemp Seeds
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Spirulina (57g protein per 100g)
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Brewer’s Yeast
They’re easy to use, flavor-neutral, and pack a serious protein punch!
4. Build Meals Around Protein
When I cook, I always start by picking my protein source—whether it’s tofu, legumes, eggs, or dairy—then I build the rest of the meal around it. This ensures that each meal is balanced and protein-packed.
For dinner, I tend to go for lighter, plant-based proteins like lentils, beans, or quinoa. These options are easy to digest and leave me feeling light before bed.
Final Thoughts
Hitting my protein goals as a vegetarian is not as hard as it might seem—it just takes a little planning. By focusing on variety, combining smart food pairings, and building each meal around a solid protein source, I’ve been able to maintain a balanced and healthy diet that fuels my body and keeps my energy levels up.
Once you start being intentional about your protein choices, you’ll start noticing the benefits—stronger muscles, glowing skin, more energy, and an overall sense of well-being.
So, if you’re a vegetarian (or just trying to eat more plant-based), don’t stress about getting enough protein—just be mindful of what you're eating and plan your meals accordingly!
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