High-Protein Vegetarian Macro Calculator
Vegetarian eating stalls on protein, not calories. The plate below is pre-loaded with the densest vegetarian protein sources — paneer, tofu, Greek yogurt and lentils — so you can see exactly where the grams come from and adjust portions until the number is where you want it.
This sample plate totals 943 kcal, 75.4 g protein, 46.6 g carbs and 53.6 g fats.
Macro breakdown — High-Protein Vegetarian Macro Calculator
| Food | Grams | kcal | Protein | Carbs | Fats |
|---|---|---|---|---|---|
| Paneer | 100 g | 296 | 20 g | 3.4 g | 22 g |
| Firm Tofu | 150 g | 216 | 25.5 g | 4.2 g | 13.1 g |
| Red Lentils (cooked) | 150 g | 174 | 13.5 g | 30 g | 0.6 g |
| Greek Yogurt | 150 g | 146 | 13.5 g | 5.4 g | 7.5 g |
| Spinach | 100 g | 23 | 2.9 g | 3.6 g | 0.4 g |
| Olive Oil | 10 g | 88 | 0 g | 0 g | 10 g |
| Total | 943 | 75.4 g | 46.6 g | 53.6 g |
How to build this plate
- Anchor one dense protein. Start with paneer, tofu, tempeh or Greek yogurt — each brings 15–25 g protein per serving.
- Add a legume. Lentils, chickpeas or rajma add 8–12 g protein plus fibre for satiety.
- Pair for a complete amino profile. Combine a legume with a grain (dal + rice, hummus + pita) so lysine and methionine both land.
- Fill the gap with dairy or a shake. If the total sits under target, add curd, milk or a whey/pea scoop rather than more carbs.
Things worth knowing
- Paneer is the highest-protein Indian vegetarian staple at roughly 18 g per 100 g, but it also carries fat — weigh it.
- Firm tofu delivers complete protein on its own; soft/silken tofu is far more diluted.
- Greek yogurt and skyr roughly double the protein of regular curd for the same volume.
Frequently asked questions
- Can a vegetarian hit 140 g of protein a day?
- Yes, but it takes deliberate portions: roughly 200 g paneer or tofu, 200 g Greek yogurt, two servings of dal, and a scoop of whey or pea protein gets most people there without unusual amounts of food.
- Do I need to combine proteins in the same meal?
- Not strictly — your body pools amino acids across the day. Pairing legumes with grains in one meal is still a simple way to keep every meal complete.
- Is soy protein as good as whey?
- Soy is a complete protein with a high digestibility score. Whey absorbs faster and has more leucine, but total daily protein matters far more than the source.