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How to get 100gm of protein for vegetarian


Are you a vegetarian looking for a diet plan that can provide you with the recommended 100gm protein in a day? Look no further as we have created the perfect diet plan for you.

Protein is an essential macronutrient that is required for muscle growth, maintenance, and repair. It is also vital for various bodily functions like enzyme production, hormone synthesis, and immune system support. While non-vegetarian food sources like meat, eggs, and dairy are rich in protein, vegetarians can also meet their daily protein requirements through plant-based sources.

Our diet plan includes a variety of plant-based foods that are protein-rich foods and other essential nutrients. Here's what you should eat in a day to get 100gm of protein. 


Breakfast: 


  • 1 cup of cooked quinoa (8gm protein) 
  • 1 cup of soy milk (7gm protein) 
  • 1/2 cup of blueberries (1gm protein) 

Total: 16gm protein 


Mid-morning snack: 

  • 1 oz of almonds (6gm protein) 

Total: 6gm protein 


Lunch: 

  • 1 cup of cooked lentils (18gm protein) 
  • 1 cup of cooked brown rice (5gm protein) 
  • 1 cup of steamed broccoli (4gm protein) 

Total: 27gm protein 


Afternoon snack: 

  • 1 medium-sized apple (0.5gm protein) 
  • 2 tbsp of peanut butter (8gm protein) 

Total: 8.5gm protein 


Dinner: 

  • 1 cup of cooked chickpeas (15gm protein) 
  • 1 cup of cooked quinoa (8gm protein) 
  • 1 cup of sautéed spinach (5gm protein) 

Total: 28gm protein 


Before bed snack: 

  • 1 cup of Greek yogurt (17gm protein) 

Total: 17gm protein 


Total protein intake: 102.5gm


As you can see, our diet plan offers a wide range of delicious and nutrient-dense plant-based foods that are rich in protein. The plan includes a mix of grains, legumes, nuts, and fruits that provide a complete amino acid profile necessary for optimal health and well-being. 

In addition to providing sufficient protein, our diet plan also offers other essential nutrients like fiber, vitamins, and minerals that are vital for a healthy and balanced diet. It is a perfect way for vegetarians to maintain their protein intake and achieve their health and fitness goals.

A short description of how your day looks like with these high-protein diet plan.


A[Breakfast] -- 16gm protein --> B[Lunch] 

B -- 27gm protein --> C[Dinner] 

C -- 28gm protein --> D[Before bed snack] 

B -- 6gm protein --> E[Mid-morning snack] 

D -- 17gm protein --> F[Total protein intake] 

E -- 8.5gm protein --> F


In conclusion, our diet plan for vegetarians to get 100gm protein is an excellent choice for anyone looking to increase their protein intake through plant-based sources. With a perfect combination of nutrients and delicious flavors, this diet plan is sure to keep you satisfied and healthy. Try it out today and feel the difference!

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