How To Get 150g of Protein On A Vegetarian Diet Without Any Protein Powder?

A lot of people ask me, 

  • Is it possible to eat 150grams of Protein on a vegetarian diet?
  • I don’t like whey protein; how can I have a high protein vegetarian diet at home?  
  • Is it necessary to use whey protein for daily protein nourishment? 
  • What are the benefits of using whey protein for a high protein vegetarian diet? 

If you also have these questions, have a thorough reading of this blog post. I assure you, You’ll get the answer to all your questions. 

There are more than 370 million vegetarians around the world, and the number is growing every day. There is a popular misconception/myth that you can’t eat high Protein on a vegetarian diet. 

High Protein Vegetarian Diet Without Protein Powders

The vegetarian category includes three types

1. People Who Eat Eggs and Dairy 

These people are also known as Lacto-Ovo vegetarians

Eggs and dairy are a great source of good quality protein. Fulfilling daily protein requirements is not a problem for Lacto-Ovo vegetarians. 

One egg has four grams of protein, and dairy products like whey protein, cheese, yogurt, cheese are great for Protein. 

A 150gms Protein Lacto-OVO vegetarian meal plan without any whey protein powder

Meals

Ingredients

Macros

Meal 1 (Omelette and Oats Smoothie)

- For Omelette [Egg whites(4) + whole eggs(2)]

- For Smoothie [Oats(50gm)+ Milk(100ml)+ banana(1)]

Protein = 30-35gm

Carbs = 65-70gm

Fat = 10-15gm

Calories = 700-750kcal 

Meal 2 (Rice, Lentil, and soya chunks)

Rice(80gm) + dal(lentils 100gm) + SoyaChunks (80gm)

Protein = 65gm

Carbs = 55-60gm

Fat = 5-10gm

Calories = 545-560kcal 

Meal 3 (Omelete)

Egg whites (6) + whole egg(1) + 1 Apple/ Orange 

Protein = 25gm

Carbs = 2-3gm

Fat = 2-3gm

Calories = 135kcal 

Meal 4 (Paneer + Salad)

(Cottage cheese= 150gm) + Salad 

Protein = 30gm

Carbs = 8-9gm

Fat = 29gm

Calories = 510kcal 

Macros of Lacto-OVO vegetarian diet

  • Total Protein = 150gm
  • Total Calories = 1950-2000kcal 
  • Total Carbs = 142gm
  • Total Fat = 57gm

2. People Who Consume Dairy But Not Eggs

Also known as Lacto-vegetarians. The majority of vegetarians around the world are Lacto-vegetarians. Dairy is one primary complete protein source for Lacto vegetarians. 

Dairy includes whey protein, cheese, cottage cheese, milk, yogurt, etc.  

Let’s make a meal plan(for a day) for Lacto-vegetarians. 

The meal plan is pretty much the same as Lacto-OVO, but here we’ll not use eggs. Instead of that, we’ll increase the quantity of cottage cheese, dal, soya chunks to complete the 150grams of Protein. 

Meals

Ingredients

Macros

Meal 1 (Milk & Oats Smoothie with Almonds)

Oats(50gm)+ Milk(100ml)+ Almonds(50gm) 

Protein = 20-22gm

Carbs = 45-50gm

Fat = 30-32gm

Calories = 540-550kcal 

Meal 2 (Rice, Lentil, and soya chunks)

Rice(80gm) + dal(lentils 100gm) + SoyaChunks (80gm)

Protein = 65gm

Carbs = 55-60gm

Fat = 5-10gm

Calories = 545-560kcal 

Meal 3 (Chickpeas Yogurt)

Chickpeas (80gm) + Yogurt (200gm) 

Protein = 23gm

Carbs = 50gm

Fat = 10gm

Calories = 400kcal 

Meal 4 (Cottage cheese+ roti)

Cottage cheese (200gm) + Roti(wheat flour 50gm) + Salad 

Protein = 40gm

Carbs = 30-35gm

Fat = 35-40gm

Calories = 670kcal 

Macros of Lacto-OVO vegetarian diet

  • Total Protein = 150gm
  • Total Calories = 2180-2200kcal 
  • Total Carbs = 190-200gm
  • Total Fat = 85-90gm

3. People Who Eat Eggs but Not Dairy Products

The Last category, also known as Ovo-Vegetarians. People who have allergies to dairy products and can’t eat meat, fish, etc., are mostly Ovo-vegetarians.  

Since the egg is a great lean source of protein, most of the Ovo-vegetarians rely on eggs to fulfill daily protein needs. 

Let’s make a sample meal to get 150gms of Protein on an Ovo-vegetarian diet without protein powder.  

Most of the meals are the same except the dairy products. We will use tofu instead of cottage cheese and almond milk instead of whole milk. 

Meals

Ingredients

Macros

Meal 1 (Omelette and Oats Smoothie)

- For Omelette [Egg whites(5) + whole eggs(2)] 
- For Smoothie [Oats(50gm)+ Almond Milk(100ml)+ banana(1)]

Protein = 25-30gm

Carbs = 50-60gm

Fat = 5-10gm

Calories = 450-500kcal 

Meal 2 (Rice, Lentil, and soya chunks )

Rice(80gm) + dal(lentils 100gm) + SoyaChunks (100gm)

Protein = 70-73gm

Carbs = 65-70gm

Fat = 5-10gm;

Calories = 600-700kcal 

Meal 3 (Omelete)

Egg whites (6) + whole egg(1) + 1 Apple/ Orange 

Protein = 25gm

Carbs = 2-3gm

Fat = 2-3gm

Calories = 135kcal 

Meal 4 (Tofu)

Tofu(200gm) + Salad

Protein = 20gm

Carbs = 3-4gm

Fat = 12gm

Calories = 170kcal 

Macros of Lacto-OVO vegetarian diet

  • Total Protein = 140-145gm
  • Total Calories = 1500-1600kcal (approx)
  • Total Carbs = 135-145gm
  • Total Fat = 30-35gm

This sample meal plan proves that you can get a high protein vegetarian diet without a protein powder supplement. Everything here is organic and homemade. 

I tried to keep the daily calorie count under 2000 calories. 

Now, it’s clear that achieving 150gms of Protein on a vegetarian diet is possible; we will discuss the main differences between protein supplements in a diet vs. a diet without a protein supplement. 

No Supplement Vs. Supplement Diet Difference

Hard to keep the daily calories under the threshold if you are following a calorie deficit diet. Example- a 1300 to 1500 kcal diet for fat loss. 

Protein supplements like whey protein provide a good amount of Protein at a low-calorie count. 

Whey protein has the highest biological value of Protein, and it is one of the fast-absorbing proteins. One serving of whey protein has 20 to 25 grams of protein and just 110-140 calories. 

You can’t find any vegetarian food that provides you 25 grams of Protein at just 120 calories. Even high protein food like soya chunks, cheese, yogurt, or milk has high additional carbs and fats.

Is It Necessary to use Whey Protein for fat loss or muscle building? 

No. Whey protein is not necessary to use whey protein for fat loss or muscle building. If you can get your daily macros recommendation from the food you eat, there is no need to spend money on whey protein. 

For example- If your daily calorie recommendation is 2000 for muscle building, you can follow the sample meal plan we discussed in this blog earlier. 

Who Should Use Whey Protein?

If you follow a low-calorie diet and don’t have enough options to get enough protein, you can use whey protein in your diet. It is an easy option for high-quality Protein at a low-calorie count. 

Who Can Use Whey Protein? 

Anyone over the age of fifteen can use whey protein powder. Whey protein is a milk byproduct like cheese, butter, cream, yogurt, etc.  

Whey protein supplement brands like Abbzorb, ASITIS, and Nakpro are among the best whey protein isolates in the Indian market.

Hundreds of thousands of athletes use whey protein for faster recovery and muscle growth. 

Fast digestibility, protein bioavailability, biological value, and multiple flavors are some of the reasons that make whey protein the most sold supplement around the world. [Read- Whey Protein Worldwide Market]

Conclusion 

A supplement is only an additional-on to the food you eat. Your diet/meals are the basis of everything. Supplements help to fulfill daily protein, vitamins, and minerals recommendations in a limited calorie count. 

Supplements are only worth it if your overall diet is clean and well-balanced, your workout and rest are proper.  

Don’t waste money on supplements if you’re eating junk/fast food and using supplements thinking that it will do everything for you. 

I hope this blog post helped you in some way. If you have any questions, feel free to ask them in the comment section.

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