150 gm protein source lan per day for veg
Here's a practical vegetarian plan to hit 150g protein/day:
🌿 150g Protein – Vegetarian Diet Plan
High-Protein Vegetarian Sources (per 100g or standard serving)
| Food | Serving | Protein |
|---|---|---|
| Greek Yogurt | 200g | ~20g |
| Paneer (Cottage Cheese) | 100g | ~18g |
| Tofu (firm) | 150g | ~18g |
| Lentils (cooked) | 200g | ~18g |
| Chickpeas (cooked) | 200g | ~16g |
| Black Beans / Rajma | 200g | ~15g |
| Eggs | 3 eggs | ~18g |
| Whey Protein Shake | 1 scoop (30g) | ~24g |
| Edamame | 150g | ~18g |
| Soy Milk | 250ml | ~9g |
| Quinoa (cooked) | 185g | ~8g |
| Peanut Butter | 2 tbsp | ~8g |
| Milk (cow's) | 300ml | ~10g |
| Hemp Seeds | 3 tbsp | ~10g |
| Almonds | 30g | ~6g |
🍽️ Sample Day (150g+ Protein)
| Meal | Food | Protein |
|---|---|---|
| Breakfast | 3 scrambled eggs + 1 glass milk (300ml) | ~28g |
| Mid-Morning | Greek yogurt (200g) + handful almonds | ~26g |
| Lunch | 200g cooked lentils + 100g paneer + 1 roti | ~38g |
| Snack | 1 whey protein shake | ~24g |
| Dinner | 150g tofu stir-fry + 200g chickpeas + quinoa | ~44g |
| Total | ~160g ✅ |
Key Tips
- Combine legumes + grains (rice + dal, roti + rajma) — this gives you complete amino acid profiles.
- Soy is king for vegetarians — tofu, edamame, soy milk, and tempeh are complete proteins.
- Dairy (paneer, Greek yogurt, milk, cottage cheese) is the easiest way to hit your targets if you're lacto-vegetarian.
- Whey protein (derived from milk) is highly efficient and fills gaps easily.
- If you're vegan, replace dairy with soy products + pea protein powder.
- Spread protein across 4–5 meals — your body absorbs it better than in 1–2 large doses.
Note: 150g/day is a high target (roughly 1.8–2g per kg for a ~80kg person). It's achievable with planning, but if you're finding it hard without supplements, a whey or plant-based protein powder makes it significantly easier.
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