Protein Sources for Vegetarians

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Can you find success with macros eating vegetarian?  While going meatless and hitting your protein macros can be tricky, it certainly can be done.  Let’s look at some high protein sources for vegetarians. 

It’s important to be mindful of the other macronutrients in your protein sources. Some of these foods can be high in fats or carbohydrates.  Be sure to look at the big picture when planning your meals to fit your macros.

Protein Sources for Vegetarians

Vegetarian macro counting

Beans per one cup boiled:

  • Soybeans: 29g protein
  • Lentils: 18g protein
  • Chickpeas: 16g protein
  • Kidney Beans: 15g protein
  • Green Peas: 9g protein
  • Black Beans: 14g protein
  • Lima Beans: 15g protein
  • Edamame: 17g protein

Seeds Per 100 grams: 

  • Pumpkins Seeds: 30g protein 
  • Hemp Seeds: 30g protein
  • Peanuts: 26g protein
  • Flax Seeds: 18g protein
  • Cashews: 18g protein
  • Quinoa: 8g protein
  • Paneer: 14g protein



  • Nonfat Fat Greek Yogurt: 18g protein per serving
  • Low fat Cottage Cheese: 12g protein per servings
  • Provolone (and most other sliced) Cheese: 5g per slice
  • 1 cup Silk Soy Protein Milk: 8g protein

Vegetables per 100g:

  • Baby Spinach: 8g protein
  • Kale: 4.3g protein
  • Green Peas: 6.2g protein
  • Soybean Sprouts: 3.5g protein
  • Mushrooms: 3.1g protein
  • Brussels Sprouts: 2.9g protein
  • Broccoli: 2.8g protein 
  • Sweet Corn: 4g protein

Protein Pasta per 2 oz serving: 

  • Barilla Protein +: 10g protein
  • Banza Penne:14g protein
  • Red Lentil Pasta:15g protein
  • Chickpea Casarecce Pasta: 12g protein 

Whole grains:

  • L’oven Fresh Protein Bread: 10g protein
  • Nature’s Own Honey Wheat: 6g protein
  • Dave’s Killer Bread: 5g protein
  • Ezekiel Sesame Bread: 5g protein
  • Mission Tortilla Wraps Protein Plant Powered: 7g protein per tortilla
  • L’oven Fresh Plain Protein Wrap: 12g protein

Protein Powders:

  • Orgain Organic Plant Based Protein Powder: 21g protein per serving
  • Vega Protein Powder: 20g protein per serving
  • Garden of Life Protein Powder: 20g protein per serving

Meat Alternatives:

High Protein Meal Ideas:

For a Vegetarian Meal Prep Resource Click HERE.

vegetarian macro counting

Don’t forget tracking macros is all about eating the foods you love.  Don’t feel like you have to add in a bunch of different protein sources that you don’t enjoy.  Simply increasing the portion sizes of the protein sources that you do enjoy, will bump you up closer to that ideal daily protein intake.  

While this might seem like some initial effort and research, once you find what works for you, you’ll hit your stride.  Remember that protein is the building block of skeletal muscle mass.  The more muscle mass you have, the harder your metabolism has to work and the more fat you can burn.  The goal with most of our clients is to preserve muscle mass while shedding body fat.  This will help you preserve your metabolism, keep a healthy hormone profile, and attain the body composition goals you’re likely striving for.

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