<< Back

Going Vegetarian? Here Are 7 Ways to Get Enough Protein

June 27, 2026

Whether it’s for health, budget, environmental reasons or just personal preference, more people are choosing to skip meat.

But when pasta, pizza and grilled cheese become the default, it’s fair to wonder: are you actually getting enough protein?

“Most people can absolutely meet their protein needs without meat,” says Samantha Oldman, RD, a registered dietitian with Hartford HealthCare. “They key is being intentional about including protein-rich foods instead of defaulting to refined carbs.”

Here’s how to make your meat-free diet balanced, satisfying and protein-packed.

1. Start with beans and lentils

Beans and lentils are affordable, versatile and packed with protein and fiber.

“Lentils, black beans and chickpeas are excellent plant-based protein sources,” Oldman says. “They’re also filling, which helps prevent overeating later.”

Add them to soups, toss them into salads or build a grain bowl around them. You can even throw chickpeas in the air fryer with spices for a crunchy snack.

> Related: How Much Protein Do I Need to Build Muscle?

2. Add eggs if they fit your diet

Avoiding from meat doesn’t mean you have to stay away from eggs.

Eggs are a complete protein, meaning they contain all nine essential amino acids your body needs.

Scrambled eggs, veggie omelets or egg salad can easily anchor a meat-free meal.

> Related: 7 Protein-Packed Foods to Add to Your Diet

3. Make breakfast more filling with Greek yogurt

If your day starts with a carb-heavy breakfast, you may be hungry again by mid-morning.

“Greek yogurt is one of the easiest ways to boost protein early in the day, and it’s on the lighter side if you struggle with eating breakfast,” Oldman says.

Pair it with nuts, nut butter, seeds or fruit for a more balanced start. Cottage cheese can help, too – and it’s an easy way to add protein to soups, sauces and other dishes while making them creamy at the same time.

> Related: Is Plant-Based Protein as Good as Meat for Building Muscle?

4. Give tofu or tempeh a try

If you’re open to plant-based options, tofu and tempeh are protein powerhouses.

“They absorb flavor really well and are so versatile, which makes them easy to add to stir-fries, salads or grain bowls,” Oldman says.

They’re also lower in saturated fat than many animal proteins, which can make them a smart option to keep in the mix.

5. Use nuts and seeds as a protein booster

Almonds, walnuts, pumpkin seeds and chia seeds all contribute protein and healthy fats.

Sprinkle them on oatmeal, blend them into smoothies or keep a handful on hand for an afternoon snack.

Small additions throughout the day can make a big difference.

> Related: The Sunday Reset That Makes Healthy Weeknight Meals So Much Easier

6. Pair foods to stay full longer

You don’t need to combine proteins perfectly at every meal, but pairing foods can improve balance and satiety.

Think:

• Rice and beans
• Hummus and whole-grain pita
• Peanut butter on whole-grain toast

“When meals include both protein and fiber, you’ll tend to feel satisfied longer,” Oldman says.

> Related: How to Make a Salad That’s Filling (and Tasty)

7. Don’t rely on meat substitutes

Plant-based burgers and meat alternatives can help bridge the gap, but they’re not automatically healthier.

“Some meat substitutes are highly processed, high in sodium and use higher-carbohydrate ingredients as fillers,” Oldman says. “They can fit into a balanced diet, but they shouldn’t be the only strategy.”

When you’re looking at packaged meat substitutes, Oldman recommends aiming for more grams of protein than carbohydrates per serving. Whole foods like beans, seafood, eggs and dairy often offer more nutritional value.

> Related: The Nutrition Mistakes You Didn’t Know You Were Making

Meat-free doesn’t mean protein-free

For most healthy adults, skipping meat won’t put you at risk of falling short on protein.

With a little planning, meat-free meals can be both meaningful and nutritionally balanced.

“You don’t need meat to meet your protein needs,” Oldman says. “You just need variety and balance.”