How I Solved My Protein Problem as a Vegetarian (and How You Can, Too)

My diet has always leaned a bit “unbalanced”—think salty snacks, sweet treats, and the kind of foods your parents might warn you about. But dealing with insulin resistance and some other health issues meant I had to completely rethink what I was eating to feel both energized and satisfied. My biggest adjustment? Adding way more protein to my diet.

Experts suggest that a good baseline for protein is about 0.8 grams per kilogram of body weight, or around 0.36 grams per pound. For me, this meant aiming for at least 60 grams a day—a goal that’s pretty easy to reach with just a couple of servings of chicken or beef. But as a vegetarian, I needed another strategy. Figuring out how to hit that target without meat or fish felt overwhelming—until I learned how to prioritize plant-based protein.

Why Protein Matters

Protein is an essential macronutrient for every diet, and it’s crucial for building and maintaining muscle. As dietitian Avery Zenker explains, women especially need to watch their muscle and bone health as they age. Without adequate protein and regular strength training, women can experience muscle loss (sarcopenia) and loss of bone density (osteopenia) as early as their 30s and 40s, which can make daily tasks like walking, climbing stairs, or lifting things more difficult. The good news? This decline isn’t inevitable. By eating enough protein and getting in regular exercise, you can help slow the process.

Vegetarian Sources of Protein

To boost my protein intake, I started focusing on whole foods rather than relying on supplements, as nutritionist Amanda Blechman recommends. Whole foods offer a broader range of nutrients than just protein, so it’s a win-win. Below are the main vegetarian protein sources I’ve worked into my meals:

Dairy Products

Because my diet includes dairy, I found that dairy products are a fantastic source of complete proteins. For example, a cup of Greek yogurt at breakfast can give me 18 grams of protein. Cooking oatmeal with milk instead of water adds another 10 grams, and tossing in some chia seeds gives a nice texture and a bonus five grams of protein.

Cottage Cheese

Cottage cheese became another go-to snack, with a solid 20 grams of protein per cup. Plus, it’s super versatile! I can have it sweet, with honey, or savory with seasonings. It also blends well into sauces and dressings for a protein-rich, creamy boost.

Nuts

When I need something salty, nuts like almonds, peanuts, or pistachios satisfy my cravings while adding protein and healthy fats. A handful of nuts can add a quick protein boost, and I’ve learned that these are among the highest protein nuts out there.

High-Protein Fruits

If I’m craving something sweet, certain fruits, like blackberries, raspberries, and cherries, offer a surprising amount of protein. These can work as a simple snack, dessert, or a tasty addition to savory dishes.

Legumes

For main meals, I lean heavily on legumes. Growing up with Indian food, I’ve always loved dishes with beans and lentils, which pack about eight to nine grams of protein per half-cup. Chickpeas and mung beans are particularly protein-rich and are delicious in curries or roasted for salads.

Soy

Soy products are another easy, protein-rich addition. According to Blechman, soy milk has about the same amount of protein as dairy milk (eight grams per cup). Tofu is another staple of mine, providing about 10 grams per serving and fitting seamlessly into many dishes.

The Bottom Line

Adding enough protein to a vegetarian diet doesn’t have to be as challenging as I once thought. By incorporating a variety of these plant-based protein sources, I’m able to meet my body’s needs and enjoy a balanced diet—without feeling overwhelmed. With these tips, you might find protein is easier to include than you thought.