When people find out you don’t eat meat, one of the first things they ask—usually with wide eyes—is, “Not even chicken (or whatever other meat they blurt out)?”, quickly followed by “How do you get protein?”
If you’ve been a vegetarian for a while, you’ve probably heard this more times than you can count. And while you don’t owe anyone an explanation, it’s still helpful to feel confident that you’re meeting your own protein needs—not to prove a point, but to take care of your body.
If you remember my series on possible nutrient deficiencies for vegetarians and vegans, you should remember that protein was a potential concern.
Many people who stop eating meat may fall into the trap of relying solely on carb sources for food and can become protein deficient. So, as a refresher, I thought we’d discuss how much protein is in various food sources.
That said, I know many of you share meals with omnivores, and they need protein, too! So in this guide, I’ll break down how much protein is in a variety of foods—both plant-based and animal-based—so you can make informed choices for yourself and your multivore family.
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Understanding Protein Needs
Protein does a lot more than help build muscle—it’s essential for nearly every function in your body. It supports immune health, helps with tissue repair, and plays a role in making hormones and enzymes.
It’s also a key factor in satiety, meaning meals with enough protein can help keep you feeling full and satisfied longer.
So, how much protein do you actually need?
My general recommendation for adults is 1 gram of protein per kilogram of body weight (or about 0.45 grams per pound). That means a person weighing 150 pounds would need at least 68 grams of protein per day.
But protein needs aren’t one-size-fits-all. Factors like activity level, age, and overall health can affect how much you personally need. For example:
- Athletes or highly active individuals may need more protein to support muscle recovery.
- Older adults may benefit from slightly higher protein intake to maintain muscle mass.
- Pregnant and breastfeeding individuals need additional protein for growth and development.
If you’re eating a variety of protein sources throughout the day, you’re likely getting what you need without overthinking it. The key is balance—not hitting an exact number every day, but ensuring your meals include enough protein to support your overall health.
Comparing Protein in Different Foods
Not all protein sources are created equal, but there are plenty of ways to meet your protein needs, whether you eat animal products, plant-based foods only, or a mix of both.
While animal-based proteins tend to be complete proteins (meaning they contain all essential amino acids), many plant-based sources can be just as effective when eaten in variety.
And if you’re part of a multivore family, comparing protein content across different foods can be helpful to make sure everyone is getting enough—no matter what’s on their plate.
Below, I’ve broken down common protein sources so you can quickly see how they stack up.
Animal-Based Protein Sources
- Chicken breast (3 oz) – 26 g protein
- Salmon (3 oz) – 17 g protein
- Eggs (1 large) – 6 g protein
- Greek yogurt (6 oz) – 15-18 g protein
- Cottage cheese (½ cup) – 14 g protein
- Cheese (1 oz) – 7 g protein
Plant-Based Protein Sources
- Lentils (1 cup cooked) – 18 g protein
- Chickpeas (1 cup cooked) – 15 g protein
- Edamame (1 cup) – 19 g protein
- Extra-Firm Tofu (3.5 oz) – 11 g protein
- Tempeh (3 oz) – 17 g protein
- Quinoa (1 cup cooked) – 8 g protein
- Peanut butter (2 tbsp) – 8 g protein
- Chia seeds (2 tbsp) – 5 g protein
- Almonds (¼ cup) – 7 g protein
- Whole wheat bread (1 slice) – 4 g protein
- Whole grain pasta (2 oz) – 7 g protein
- Oatmeal (1 cup cooked) – 6 g protein
- Chickpea pasta (2 oz) – 11 g protein
This list isn’t exhaustive but gives you a solid starting point when planning meals. Mixing and matching protein sources throughout the day makes it easy to meet your needs—without relying on just one food.
How To Meet Your Protein Needs Easily
One of the biggest misconceptions about protein is that you need to get it all from one “perfect” source. In reality, variety is key! Mixing different protein-rich foods throughout the day ensures you’re getting all the essential amino acids your body needs—without stressing over every meal.
To make things easy, here are a few balanced, protein-packed meal and snack ideas:
Breakfast
- Oatmeal with chia seeds and almond butter – A warm, satisfying start to the day with fiber, healthy fats, and plant-based protein.
- Greek yogurt with fruit and granola – A protein boost with probiotics and crunch.
- Cottage cheese with berries and a sprinkle of hemp seeds – High-protein, creamy, and naturally sweet.
- Scrambled eggs with spinach and whole-grain toast – A simple, savory option to keep you full longer.
Lunch
- Lentil soup with whole-grain toast – A hearty and filling meal with plant-based protein and fiber.
- Hummus and veggie wrap on a whole-wheat tortilla – Chickpeas + whole grains = a complete protein combo!
- Quinoa salad with chickpeas, cucumbers, and feta – A refreshing, protein-packed meal with a Mediterranean twist.
- Peanut butter and banana on whole wheat bread – A nostalgic, nutrient-dense classic with plant-based protein.
Dinner
- Tofu stir-fry with quinoa and veggies – A nutrient-dense meal packed with protein, fiber, and color.
- Tempeh tacos with avocado and black beans – A flavorful, protein-rich twist on taco night.
- Chickpea curry with brown rice – A cozy, flavorful meal that’s packed with protein and fiber.
- Stuffed bell peppers with lentils, quinoa, and spices – A hearty, satisfying dish full of plant-based goodness.
Snacks
- Greek yogurt with nuts – A creamy, protein-packed snack with crunch.
- Hummus with whole wheat pita – A simple way to get extra protein and fiber between meals.
- Trail mix with almonds, pumpkin seeds, and dried fruit – A crunchy, on-the-go protein boost.
- Cheese and whole-grain crackers – A simple, satisfying mix of protein and complex carbs.
The bottom line? You don’t have to track every gram of protein—focus on including a variety of protein-rich foods throughout the day, and you’ll easily meet your needs!
What if I don’t get enough?
Read more about protein deficiency.
If you’re worried that you’re not getting enough protein, the good news is that small tweaks can make a big difference! You don’t need to overhaul your entire diet—just focus on simple swaps and additions that boost your protein intake throughout the day.
Here are some easy ways to add more protein without eating meat:
- Use Greek yogurt instead of sour cream on baked potatoes, tacos, or anywhere you’d typically use sour cream.
- Switch to super firm tofu instead of firm or extra-firm tofu—it’s denser and higher in protein.
- Protein up your snacks:
- Dip fruit in Greek yogurt or nut butter.
- Snack on nuts, seeds, or 2 oz of cheese.
- Blend protein into smoothies with nut butter, silken tofu, protein powder, or Greek yogurt.
- Be mindful of breakfast, which is often low in protein:
- Cook oatmeal with milk and top with chopped nuts.
- Try eggs on whole-grain toast with fruit on the side.
- Choose soy milk over almond or oat milk—it has 8 times the protein and is more comparable to cow’s milk. The same goes for dairy-free yogurts.
- Include more beans, lentils, nuts, and seeds in your meals.
- Sprinkle cheese on soups, salads, or roasted veggies for extra protein.
- Consider mock meats as a convenient option—brands like Gardein make easy-to-cook, high-protein options.
- Try soy jerky! It’s Jerky Y’all makes great soy-based jerky. The Prickly Pear Teriyaki flavor is a favorite.
Getting enough protein on a vegetarian diet is absolutely possible—it just takes a little awareness and some simple food choices!
Practical Protein Tips for Busy Families
Finding easy, affordable ways to add protein to meals can make a big difference—especially in a multivore household where everyone has different needs. Whether you’re looking to save money, simplify meal prep, or just make sure your family is getting enough, these tips will help!
Budget-Friendly Protein Choices
Eating more protein doesn’t have to be expensive. Some of the most affordable sources of protein are also the most nutritious:
- Lentils and beans – Incredibly versatile, packed with fiber, and one of the cheapest protein sources available.
- Eggs – A quick, affordable, and highly bioavailable protein source. (The cost of eggs is currently [early 2025] considerably higher than usual due to sweeping bird flu infections. Always evaluate costs vs your budget!)
- Peanut butter – An easy, shelf-stable way to add protein to meals and snacks.
- Cottage cheese and Greek yogurt – High in protein, widely available, and often more budget-friendly than meat alternatives.
Quick Protein-Boosting Additions
If you’re short on time, these small add-ins can instantly increase the protein content of a meal without extra effort:
- Nutritional yeast – Sprinkle it on pasta, salads, or roasted veggies for a cheesy, umami flavor with extra protein.
- Hemp or chia seeds – A plant-based protein powerhouse that blends well into oatmeal, smoothies, or yogurt.
- Cottage cheese – Works as a dip, toast topper, or blended into sauces for a creamy, protein-packed boost.
Prep-Ahead Ideas for Busy Schedules
A little planning makes it easier to hit your protein goals without extra stress:
- Batch-cook beans and lentils – Make a big batch at the start of the week for easy meal additions.
- Pre-portion yogurt into grab-and-go containers – Top with fruit and granola for an effortless, high-protein snack.
- Freeze tofu or tempeh in meal-sized portions – This improves the texture and makes them quicker to cook when needed.
- Keep boiled eggs in the fridge – A fast, protein-packed option for breakfast, snacks, or salads.
Even small changes can make a big difference in helping your family meet their protein needs—without overcomplicating mealtime!
Final Thoughts
Getting enough protein might sound challenging, but it really is simpler than it seems. By mixing up your protein sources and using a few easy swaps, you can ensure you and your family are well-nourished without any stress.
I hope this guide has given you practical tips to boost your protein intake effortlessly—whether you’re a vegetarian or part of a multivore family. For more help on meal planning, check out my related posts, like my PEACE framework.
Here’s to a balanced, protein-packed life!
Jennifer Hanes MS, RDN, LD is a registered dietitian, mom, wife, and vegetarian in North Texas. She has dedicated Dietitian Jenn to be a source of information, ideas, and inspiration for people like her, vegetarians that live with people with different dietary beliefs and/or needs in a multivore household.
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