Hitting your daily protein target can feel like a challenge when you’re on a vegetarian diet. While plant-based foods are rich in nutrients, they often require careful combinations to match the protein density of non-vegetarian options like eggs or chicken. Many vegetarians find themselves mixing dals, relying heavily on paneer, or endlessly searching for “high-protein veg snacks” online.

To make things simpler, dietician Nupur Ajmera has shared a practical guide on how to reach 80 grams of protein per day purely through vegetarian foods. In an Instagram post, she explains how the right food pairings and a structured meal plan can help vegetarians consistently meet their protein requirements.

“Still think hitting your protein goals is tough when you’re a vegetarian? It’s actually easier than you think — once you know the right combos and meal ideas,” she wrote in the caption.

Below is her full-day sample routine:

Full-Day Vegetarian Meal Plan To Reach 80g Protein

Early Morning (6–7 am)

• 1 glass of soy milk or almond–soy blend
• 5 soaked almonds
  Protein: 8g

Breakfast (8–9 am)

Choose any one:

• 2 medium moong chillas with 50g paneer stuffing — 18g protein
• 2 besan cheelas with 150g curd dip — 16g protein
• Quinoa poha with veggies + 1 glass soy milk — 15g protein

Mid-Morning Snack (11 am)

• A handful of roasted chana or 30g peanuts
  Protein: 7g

Lunch (1–2 pm)

Options include:

• 1 cup dal (moong/tur/masoor) + 1 cup cooked quinoa or brown rice + 1 bowl curd — 18–20g protein
• 1 bowl rajma or chole + 1 multigrain roti + salad + curd — 20g protein

Evening Snack (5–6 pm)

• 1 glass buttermilk + 1 handful soy nuts
  OR
• Half cup sprouts salad
  Protein: 10–12g

Dinner (8 pm)

Select one:

• 100g paneer bhurji + 1 multigrain roti + vegetables — 22g protein
• Stir-fried tofu (100g) + small millet khichdi — 20g protein

Bedtime (Optional)

• 1 cup warm milk (200 ml)

Tips To Hit Protein Goals Easier

According to Nupur Ajmera, these simple habits can significantly boost your daily protein intake:

• Add 1 scoop plant protein (20g) if your meals are lighter.
• Use soy-based products like tofu, soy milk, and soy chunks.
• Include sprouted pulses regularly.
• Prefer Greek yogurt or hung curd instead of regular curd.
• Add chia, hemp, or pumpkin seeds to smoothies and salads for an extra 5–7g protein.

Ajmera emphasises that vegetarian diets are not inherently low in protein — it all comes down to planning and choosing the right foods at the right time. With mindful eating, reaching 80g protein a day is achievable and sustainable.