Getting enough protein on a vegetarian diet

Why protein matters

Protein helps you feel satisfied, steadies blood sugar and protects muscle. Protecting muscle is especially important during weight loss and when taking GLP-1 medications.

Good vegetarian protein sources

Approximate protein per serving: Greek yogurt, 1 cup: about 20 grams. Firm tofu, 1/2 cup: about 20 grams. Paneer, 100 grams: about 18 grams. Cooked lentils (dal), 1 cup: about 18 grams. Edamame, 1 cup: about 18 grams. Chickpeas, 1 cup: about 15 grams. Milk, 1 cup: about 8 grams. Eggs, if you eat them: about 6 grams each.

Build every meal around protein

Plan protein first, then add vegetables and a smaller portion of rice or roti. Examples: dal with a side of yogurt, besan chilla, sprout salad, tofu or paneer with vegetables.

Watch the extras

Paneer and many snacks are high in fat, and fried foods add calories quickly. Choose grilled, baked or sautéed options more often.

Protein shakes can help

If you struggle to eat enough, a protein shake can fill the gap. Ask us which options fit your plan.

Your target is personal

How much protein you need depends on your size, activity and health. Your doctor can give you a daily goal.

This article is for general education and does not replace a visit with your doctor.