Keeping a healthy vegetarian diet while making sure you’re getting your entire daily protein intake can be tricky, but luckily, they are many protein sources that are 100% plant-based.


An average person requires about 50 grams of protein a day. If you’re on a vegetarian diet, lentils can be a very healthy protein alternative. One cup of cooked lentils (no matter the type) contains 18 grams of protein.

Black Beans

Black beans are a part of the best vegetarian recipes, from veggie chili to tasty salads, one cup of canned black beans contains precisely 15 grams of protein.


Chickpeas have the highest amount of protein in any of these plant-based varieties. One cup of cooked or raw chickpeas contains a whopping 39 grams of protein. You can enjoy it in salads, eaten raw, or make a delicious hummus spread.


Tofu is the most popular meat alternative in modern cooking; every 100 grams of firm tofu contains 12 grams of protein so that you can enjoy all your favorite Asian dishes.


Half a cup of shelled edamame contains 13 grams of protein. You can choose to include it in your dishes or snack on it on its own.

Kidney beans

Similar to black beans, kidney beans are delicious and very filling, and one can of cooked or canned kidney beans contains 13 grams of protein.


Tempeh is also a great source of protein as every 100 grams of tempeh contain 18 grams of protein.

Nutritional yeast

Nutritional yeast is a great way to add the cheesy flavor in your food if you’re vegetarian or vegan. Two tablespoons of nutritional yeast contain 8 grams of protein.

Hemp seeds

Hemps seeds are also a great way to sneak in some protein into your diet. You can add to your morning smoothies or mixed with some dairy-free yogurt. Three tablespoons contain10 grams of protein.

Peanut butter

Peanut butter is a fan favorite and also an excellent way to fill up on protein. Two tablespoons contain 8 grams of protein. You can also add it to your smoothies or enjoy as a spread, with peanut butter, there is no wrong way to enjoy it!


Quinoa is a fantastic superfood because it covers your protein and carb intake. One cup of cooked quinoa contains 8 grams of protein.


Almonds have the highest source of protein in nuts, and it also a great snack and can also be an excellent addition to your salads and desserts for an extra crunch and flavor. Each ¼ cups of almonds contains 6 grams of protein.

Rolled oats

Oats are a great breakfast food and a high protein alternative for your breakfast. Every ½ cup of rolled oats contains 5 grams of protein.


One cup of broccoli contains 3 grams of protein, which double up the nutritional value of this superfood.

Soy milk

Soy milk or any other non-dairy kinds of milk are a great (and tasty) milk alternatives. For instance, one cup of soy milk contains 8 grams of protein.