Vegetarian Protein Sources That Actually Add Up

Vegetarians can absolutely hit their protein — you just need to know which foods pull their weight and stack a few per meal.

The heavy hitters

• Paneer — ~18 g per 100 g.
• Tofu / soy chunks — soy is a complete protein; soya chunks are ~50 g protein per 100 g dry.
• Dal, chana, rajma — ~7–9 g per cooked cup, plus fiber.
• Greek yogurt / curd, milk — easy add-ons.
• Whey or plant protein to top up.

Make it complete

Combine dal + rice/roti across the day to cover all amino acids — you don’t need them in the same meal. Add soy or dairy and hitting 1.6 g/kg is very doable.

Quick answers

Is vegetarian protein "incomplete"?

Individual plant foods can be, but eating a variety across the day easily covers all essential amino acids.

How much protein do vegetarians need?

The same as anyone — about 1.6–2.2 g per kg of bodyweight for building muscle.

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