High-Protein Vegetarian Diet Plan
High protein vegetarian diet plan for 7 days, about 1.4 g of protein per kg from soy, sprouts, curd, paneer and dal, for fitness, fat loss or muscle gain.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
What is a good protein target for vegetarians?
Most adults need a minimum of 0.8 g protein for each kg they weigh; if you exercise, want to keep muscle while losing fat, or are building muscle, aim for 1.2–1.6 g per kg. Our generator sets roughly 1.4 g per kg, chooses protein-rich dishes for each meal, and adjusts calories depending on whether you want to lose fat, maintain or gain muscle.
| Food | Approx. protein |
|---|---|
| Soy chunks (30 g dry) | 15 g |
| Paneer (100 g) | 18 g |
| Tofu (100 g) | 8–15 g |
| Cooked dal (1 bowl, 150 g) | 9 g |
| Cooked rajma or chana (1 bowl) | 10–12 g |
| Sprouts (1 bowl) | 7–9 g |
| Curd (1 bowl, 200 g) | 7–8 g |
| Hung curd / Greek yogurt (150 g) | 12–15 g |
| Milk (1 glass, 250 ml) | 8 g |
| Peanuts (30 g) | 7 g |
Practical tips
- Include a protein food in every meal and snack
- Pair pulses with grains — rice with rajma, roti with dal
- Protein powder is an option, not a must
- Do strength training 2–4 times a week so protein builds muscle
Have kidney disease? Get your doctor’s OK before eating more protein. Find your target using the protein calculator.
Your questions, answered
Is it hard for vegetarians to get enough protein?
Not with planning. Eating nuts, sprouts, soy, curd, paneer and dal at every meal lets most vegetarians hit 1.2–1.6 g per kg without supplements.
How much soy is OK each day?
For most people, normal amounts (1–2 servings a day) are safe. Soy provides complete protein.
Is protein powder necessary on a vegetarian diet?
No. It is handy if food alone doesn’t get you to your target, but whole foods also supply fibre and other nutrients.
References: ISSN position stand: protein and exercise · WHO: Healthy diet
Checked against the sources listed above. This is general health information and not medical advice — please ask your doctor or a registered dietitian what suits you.
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