What to Eat for Protein as a Vegetarian? 10 Real Foods That Deliver

When you stop eating meat, one of the first questions that pops up is: where do I get my protein? It’s not magic. It’s not mystery. It’s just food. And there’s more than enough of it on the plant side of the plate.

Back in 2023, a study from the University of Otago tracked 1,200 vegetarians across New Zealand and found that 92% met or exceeded their daily protein needs-without a single chicken breast or steak. They weren’t counting grams. They weren’t taking supplements. They just ate real food, regularly.

Protein isn’t just for bodybuilders. It’s what keeps your muscles strong, your immune system working, and your hunger quiet between meals. As a vegetarian, you don’t need to chase after protein powders or gimmicks. You need variety, balance, and a few go-to staples that actually work.

Lentils: The Forgotten Powerhouse

Lentils aren’t fancy. They don’t come in sleek packaging or get Instagrammed with avocado toast. But they’re one of the most reliable sources of protein you can buy. One cup of cooked lentils gives you 18 grams of protein. That’s more than an egg, and half the protein in a chicken breast.

They’re also packed with fiber, iron, and folate. And they cook fast-20 minutes if you skip the soaking. Toss them into soups, salads, or mash them with spices for a burger patty that actually holds together. In Wellington, I’ve seen local cafes serve lentil dal with turmeric rice and coconut yogurt. Simple. Filling. Protein-rich.

Tofu and Tempeh: Not Just for Vegans

Tofu gets a bad rap because it’s bland if you don’t treat it right. But press out the water, marinate it in soy sauce and garlic, then pan-fry it until it’s crispy on the edges. That’s when it turns into a protein bomb: 10 grams per half-cup.

Tempeh is even better. Made from fermented soybeans, it’s got a nutty flavor and a chewy texture. A 3-ounce serving gives you 16 grams of protein and live cultures that help your gut. It’s also higher in fiber than tofu. Try crumbling it into tacos, slicing it thin for sandwiches, or tossing it into stir-fries.

Chickpeas: The Versatile MVP

Chickpeas are the Swiss Army knife of vegetarian protein. Roast them with paprika and cumin for a crunchy snack. Blend them into hummus with tahini and lemon. Add them to curries or salads. One cup? 15 grams of protein.

And here’s a trick: don’t toss the liquid from the can. That’s aquafaba-the magic liquid that can replace egg whites in meringues or vegan mayo. Use it. Don’t waste it.

Quinoa: The Only Complete Plant Protein

Most plant proteins are missing one or two essential amino acids. Quinoa is the exception. It’s one of the few plant foods that contains all nine. One cup cooked gives you 8 grams of protein, plus magnesium, manganese, and fiber.

It’s not a magic bullet, but it’s a great base. Swap it for rice. Use it in grain bowls. Mix it with black beans and corn for a Southwest salad. It’s the only grain you can call a complete protein without combining it with something else.

Edamame: The Snack That Actually Fills You Up

Edamame are young soybeans, served in the pod. You steam them, sprinkle with sea salt, and eat them straight out of the shell. One cup gives you 17 grams of protein. And they’re packed with isoflavones, which may help balance hormones.

Keep a bag frozen in your freezer. Throw a handful into salads, stir-fries, or just snack on them after work. In New Zealand, Asian grocery stores sell them for under $3 a bag. It’s cheap, fast, and powerful.

Seitan: The Meat-Like Protein

If you miss the chew of meat, seitan is your best friend. Made from wheat gluten, it’s got a dense, meaty texture. Three ounces gives you 21 grams of protein-more than a beef burger.

It’s not for everyone. If you’re gluten-sensitive, skip it. But if you’re not, try it marinated in liquid smoke and grilled. Or use it in sandwiches, stews, or skewers. You can buy it pre-made at health food stores, or make it at home with vital wheat gluten and broth.

Greek Yogurt and Cottage Cheese: Dairy That Packs a Punch

If you eat dairy, you’ve got two protein powerhouses sitting in your fridge. Greek yogurt: 15-20 grams per cup. Cottage cheese: 14 grams per half-cup.

Both are loaded with calcium and probiotics. Mix Greek yogurt with berries and chia seeds for breakfast. Add cottage cheese to scrambled eggs or blend it into smoothies for creaminess without sugar. Choose plain versions-no flavored ones with added sugar.

Nuts and Seeds: Small, But Mighty

Almonds? 6 grams per quarter cup. Pumpkin seeds? 9 grams per half cup. Peanut butter? 8 grams per two tablespoons.

They’re calorie-dense, so don’t eat a whole bag. But a small handful as a snack, or sprinkled on oatmeal or salads, adds protein and healthy fats. Hemp seeds are especially good-3 tablespoons give you 10 grams of protein and all the omega-3s your body needs.

Chia seeds? They’re not high in protein alone, but they’re a great binder. Mix them with water to make a gel that replaces eggs in baking. Use them in puddings, or add them to smoothies.

Whole Grains: The Hidden Contributors

Most people think of grains as carbs. But they add up. Brown rice? 5 grams per cup. Oats? 6 grams per half-cup dry. Whole wheat bread? 7 grams per two slices.

They’re not protein stars on their own, but they’re the supporting cast. Eat them with beans, lentils, or tofu. Combine them, and you get complete protein. That’s the secret: mix your sources.

How Much Do You Really Need?

The average adult needs about 0.8 grams of protein per kilogram of body weight. So if you weigh 70 kg, you need around 56 grams a day. That’s not a lot. A cup of lentils (18g), a serving of tofu (10g), a cup of Greek yogurt (18g), and a handful of almonds (6g) gets you to 52 grams-easily.

You don’t need to hit it exactly every day. Just aim for protein at every meal. Breakfast: yogurt or oats. Lunch: lentils or chickpeas. Dinner: tofu or tempeh. Snack: nuts or edamame. You’ll be fine.

What Not to Do

Don’t rely on protein bars. Most are sugar bombs with a sprinkle of pea protein. Don’t think you need supplements unless a doctor says so. Don’t avoid carbs to chase protein. The real power comes from whole foods, not pills.

And don’t stress about combining proteins at every meal. Your body stores amino acids. As long as you eat a variety of plant foods over the day, you’ll get everything you need.

Simple Weekly Plan to Hit Your Protein Goal

1. Monday: Lentil soup with whole grain bread
2. Tuesday: Tofu stir-fry with brown rice and broccoli
3. Wednesday: Greek yogurt with chia seeds and berries for breakfast; chickpea salad for lunch
4. Thursday: Tempeh tacos with black beans and salsa
5. Friday: Edamame and quinoa bowl with roasted veggies
6. Saturday: Cottage cheese with sliced peaches and almonds
7. Sunday: Seitan stew with barley and carrots

That’s seven days. No meat. No supplements. Just food you can find at any grocery store.

If you’re eating a range of these foods-lentils, tofu, beans, nuts, dairy if you take it-you’re already doing better than most people think. Protein isn’t the hard part. The hard part is forgetting the old rules and trusting real food.