What makes up 120g of protein a day?

Include high-quality sources of protein in each of your meals, like lean meats, fish, eggs, quinoa, tofu, cottage cheese, or low-fat milk. To realistically consume 120 g of protein a day, try to split your goal into 5 meals (24 g each), or 3 meals (24 g each) with 4 smaller snacks (12 g each) .

How can a vegan hit 100g protein?

Getting 100 grams of protein as a vegan or vegetarian is doable, although a bit more challenging. Lentils and other legumes, nuts, seeds, and nut butters provide the best protein sources and should be your mainstays.

How to get 135 grams of protein a day vegan?

If you follow a plant-based lifestyle, you can reach this recommended amount by adding some of these vegan protein sources into your diet: Beans. Lentils. Nuts. Seeds. Quinoa. Oats. Tofu. Tempeh. More items... May 13, 2024

Is 120g of protein a day too much?

It's hard to provide a specific answer since so much is still uncertain and the experts themselves don't agree. However, for the average person (who is not an elite athlete or heavily involved in body building) it's probably best to aim for no more than 2 gm/kg ; that would be about 125 grams/day for a 140-pound person.

How to get 125 grams of protein a day vegetarian?

High-Protein Vegetarian Foods to Focus On: Peas . Dairy (such as cheese, unsweetened yogurt, kefir and cottage cheese) Whole grains (such as oats, quinoa, bulgur, brown rice, freekeh and whole wheat) Soy, tofu, edamame .

How to get high protein as a vegan?

Some plant-based foods, such as soybean products, seitan, beans, and lentils contain high amounts of protein. You can also find protein in nuts, whole grains like quinoa and amaranth, and hemp seeds. People following a vegan diet may need to plan in order to reach their daily protein goals.

How to hit 140g protein vegan?

10 High Protein Vegan Snack Ideas Edamame Beans. Mixed Nuts. Soy Yoghurt with Fruit and Seeds. Pint of Soy Milk. Peanut Butter on Granary Toast. Hummus with Vegetable Sticks or Rice Cakes. Homemade Vegan Protein Bars. Vegan Protein Smoothie (such as Pea+ Protein) More items... Jan 20, 2023

How to Get 120g of Protein a Day as a Vegan (+ Recipes) (2024)

It’s no secret that to build lean muscle you need to follow a high protein diet. But for many, the thought of having to reach 120g protein every day can seem a struggle.

I’m here to show you that hitting your daily protein target isn't actually as difficult as you think, even on a vegan diet. Try adding some of these delicious high-protein vegan meals👇🏼

Breakfast: Overnight oats

Protein per serving: 40g

How to Get 120g of Protein a Day as a Vegan (+ Recipes) (1)

Overnight protein-oats are an incredibly easy way to work in a protein hit the moment you get out of bed. It’s easy to customise based on ingredients you have available; and it’s prepped the night before so you save time in the morning.

Thanks to a vegan protein powder, you can already tick off 40g protein! Not bad for straight your first meal after the snooze button.

50g rolled oats (6.5g protein)
200ml soya milk (6g protein)
30g scoop unflavoured protein powder (24g protein)
1 tbsp peanut butter (4g protein)
Cinnamon
Top with: mixed berries

Lunch: Tofu salad

Protein per serving: 28g

How to Get 120g of Protein a Day as a Vegan (+ Recipes) (2)

This tofu salad is super lunchbox-friendly, offers 28g protein and should satisfy your hunger for the next couple hours.

Tofu is one of many examples of a plant-based complete protein, meaning it contains all 9 essential amino acids for your muscle-building journey. It’s also low in saturated fat, while offering healthy unsaturated fats crucial for normal bodily function.

200g extra firm tofu (22g protein)
See Also
How To Eat 50 Grams Of Protein A Day As A Vegetarian
100g kale (3g protein)
10g sunflower seeds (3g protein)
Tofu marinade: soy sauce, chilli flakes, garlic powder, ground ginger
Optional garnish: spring onions, drizzle of hot sauce

Snack: Roasted chickpeas

Protein per serving: 15g

How to Get 120g of Protein a Day as a Vegan (+ Recipes) (3)

Anything as simple as this makes for the perfect snack to pick at during the afternoon. Roasted chickpeas yield 15g protein, and while not a complete protein, are cheap and easy to stock your cupboards with.

240g drained chickpeas in water (15g protein)
Seasoning: ground cumin, ground coriander, chilli powder

🥦 Enjoying these recipes? Why not try these 4 high-protein vegan breakfasts 😍

Dinner: Red lentil bolognese

Protein per serving: 45g

How to Get 120g of Protein a Day as a Vegan (+ Recipes) (4)

One of the easiest plant-based high protein swaps is to replace your usual pasta with red lentil pasta. It’s made from protein-rich red lentil flour, and I like to make a vegan bolognese with it. Adding soy mince is a game-changer too when you’re struggling to eat enough protein. Compared to regular pasta which only has 5g protein per 100g, this red lentil pasta wins at 20g protein per 100g.

All-in-all, this dinner is a whopping 45g protein, taking us to a total of 128g to finish the day and keep your muscle-building journey going strong.

200g cooked red lentil pasta (25g protein)
100g soy mince (20g protein)
Tomato-based sauce
100g mixed veg (I go for pepper & mushrooms)

Looking for more high-protein inspiration?

As you can see, a high protein intake during your day-to-day hustle is far from impossible. There’s plenty of practical plant-based meals to keep you at the top of your muscle-building game.

Combining healthy, high-protein meals with a personalised training plan will really help deliver the results you want. trainn is the perfect companion to your healthy eating gains, with personalised workouts as unique as your meal prep.

Ready to make the most of your lunches and your workouts? With professional and experienced trainers who live by these meals everyday, take your fitness journey to the next level and get the muscle-building results you want. Sign up below to start your 14 day free trial

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