Vegetarian Protein Sources: A Family Guide With Portions
Maybe your eldest has gone vegetarian. Maybe meat prices pushed you into a few meat-free nights a week. Or maybe you just want to eat more beans and fewer sausages. Whatever the reason, the worry I hear from parents is the same: “Are we getting enough protein?” The honest answer is that most families can, easily, once they know the main vegetarian protein sources and roughly how much each one gives. This guide covers the cheap staples, sensible portions for adults and kids, and how to build a full day of meals around them.
How much protein do you actually need?
The UK reference figure for adults is about 0.75g of protein per kilo of body weight per day, as explained by the British Nutrition Foundation’s protein guide. For a 70kg adult that is roughly 53g a day. If you train regularly, many coaches (me included) suggest a bit more, spread across your meals, but you do not need to obsess over it. I go into the numbers properly in how much protein do I need.
Children need less in absolute terms, and most kids on a varied diet get enough without anyone counting. If you are raising a vegetarian child, the ideas below still apply, just with smaller portions.
The best vegetarian protein sources, with rough amounts
These are approximate figures. Brands and recipes vary, so check labels if you want exact numbers.
| Food | Typical portion | Protein (roughly) |
|---|---|---|
| Eggs | 2 medium | 12 to 13g |
| Greek-style yoghurt | 150g pot | 9 to 15g (varies a lot by brand) |
| Cheddar | 30g (matchbox size) | 7g |
| Milk | 200ml glass | 7g |
| Firm tofu | 100g | 12 to 15g |
| Cooked lentils | 100g (about 4 tablespoons) | 8 to 9g |
| Chickpeas, drained | Half a 400g tin | 8 to 9g |
| Baked beans | Half a 400g tin | 9 to 10g |
| Mycoprotein mince (such as Quorn) | 75g | around 10 to 11g |
| Peanut butter | 1 heaped tablespoon | 4 to 5g |
| Mixed nuts or seeds | 30g handful | 5 to 8g |
The NHS page on the vegetarian diet lists pulses, nuts, seeds, eggs, tofu, mycoprotein, textured vegetable protein and tempeh as good options, and recommends eating a variety so you get a good mix of amino acids. Variety is the key word. You do not need to “combine” proteins perfectly at every meal. Just mix things up across the day.
Cheap staples I would keep in every family kitchen
If money is tight (and for most parents I coach in Archway, it is), these give you the most protein per pound:
- Tinned beans and chickpeas. Supermarket own-brand tins are some of the cheapest protein you can buy, and they are already cooked.
- Dried red lentils. No soaking, cook in 15 to 20 minutes, and disappear into sauces so fussy kids barely notice.
- Eggs. Breakfast, lunch or a ten-minute dinner.
- Frozen soya beans (edamame) and peas. Peas have more protein than people expect, and frozen means no waste.
- Big tubs of plain yoghurt. Far cheaper than small pots and with less sugar than most kids’ versions.
- Oats and wholemeal bread. Not high protein on their own, but they add a useful few grams to every meal.
- Peanut butter. Look for one that is just peanuts and maybe salt.
For more ideas across the whole budget, see my list of cheap protein foods in the UK.
A simple day of vegetarian protein for a busy parent
Here is one example of how this looks in real life, aiming for around 20 to 30g of protein at each main meal:
- Breakfast: Overnight oats made with milk, a big spoon of Greek yoghurt and a sprinkle of seeds. Roughly 20g.
- Lunch: Two eggs on wholemeal toast with spinach, or a chickpea and feta salad from last night’s leftovers. Roughly 20 to 25g.
- Snack: Apple with a tablespoon of peanut butter, or a glass of milk. Roughly 5 to 7g.
- Dinner: Red lentil and chickpea curry with rice and a spoon of yoghurt on top. Roughly 20 to 25g.
That lands somewhere between 65g and 80g for the day without any powders or special products. If you want more dinner ideas, my post on high protein vegetarian meals has five family recipes.
Portions for kids
Children do not need adult amounts. A rough guide that works at the table:
- Under 5s: one egg, a couple of tablespoons of beans or lentils, or a small yoghurt at a meal is plenty.
- Primary school age: roughly a palm-sized portion of the protein food on their plate.
- Teenagers: close to adult portions, especially if they play sport.
Whole nuts are a choking risk for young children, so use nut butters or ground nuts for under 5s.
Nutrients to keep an eye on
Protein is usually the easy part. The NHS vegetarian diet page highlights two nutrients that take more thought:
- Iron. Plant iron is absorbed less easily. Pair beans, lentils, dark green veg and fortified cereals with some vitamin C, such as peppers, tomatoes or a piece of fruit.
- Vitamin B12. It is only found naturally in animal products. If your family eats eggs and dairy regularly you are probably fine. If not, use fortified foods such as some cereals, plant milks and yeast extract.
If you are pregnant, breastfeeding, or worried about a child’s growth or energy on a vegetarian diet, check with your GP, midwife or health visitor before making big changes.
Where training fits in
Protein helps your muscles recover and adapt after exercise, but food alone does not build strength. That is where training comes in. In my classes we do a lot of simple strength work, squats, presses, carries, which is exactly the kind of training that makes your protein intake count. If you often feel flat by mid-afternoon, my SYP Recharge energy and focus class is a good place to start.
FAQs
Can you build muscle on vegetarian protein sources?
Yes. Eggs, dairy, tofu, beans, lentils and mycoprotein all support muscle growth when you eat enough of them across the day and do regular strength training. Spreading protein over three meals tends to work better than one big serving at night.
What vegetarian food has the most protein?
Per portion, firm tofu, tempeh, eggs, Greek-style yoghurt, cottage cheese and mycoprotein products are among the highest. Pulses such as lentils and chickpeas are a little lower but much cheaper and full of fibre.
Is a vegetarian diet healthy for children?
A well-planned vegetarian diet can give children everything they need. Include a variety of protein foods and pay attention to iron and B12. If you are unsure, ask your GP or health visitor for advice.
Do I need protein powder if I am vegetarian?
No. It can be convenient, but normal food covers most people easily. Spend the money on eggs, yoghurt and beans first.
Book your first class
Good food is half the job. The other half is moving your body in a way that fits your week. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, with a maximum of 10 people, all fitness levels welcome and an easier and harder option for every exercise. It is £15 a class and the timetable is sent when you book. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would rather have a plan built around your own diet and goals, here is how 1-1 personal training at SYP Fitness works.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
