No Eggs, No Meat: These 3 Vegetarian Foods Help You Hit 120g Protein Daily Easily

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Hitting 120 grams of protein daily is fully achievable on a vegetarian diet without eggs or meat. Three standout foods make it practical and sustainable.

Soya chunks top the list. Just 50–60 grams of dry soya chunks provide around 25–30 grams of complete protein and can be added to curries, stir-fries or salads.

Paneer is another powerhouse. A 100-gram serving delivers roughly 18 grams of high-quality protein. Use it in bhurji, grilled cubes, curries or as a quick snack with spices.

Lentils and other pulses form the third essential group. One cup of cooked lentils offers about 18 grams of protein along with fibre and iron. Combine them with rice or roti for better amino-acid balance.

Spread these foods across four to five meals — breakfast with paneer or soya, lunch and dinner featuring dals and soya preparations, plus a protein-rich snack. Consistent intake of these three vegetarian staples can comfortably help you reach and maintain a 120-gram daily protein target.