Protein without meat: eggs, dairy and beans
With eggs and dairy on the table, getting enough protein is simple. Here’s what a normal day looks like.
How much do you need?
The standard recommendation for adults is 0.8 grams of protein per kilogram of body weight, which is about 54 grams a day for a 150-pound person (Harvard Health). Active people and older adults may want more.
Protein in everyday foods (approximate)
| Food | Serving | Protein |
|---|---|---|
| Eggs | 2 large | ~12 g |
| Greek yogurt, plain | 6 oz cup | ~17 g |
| Cottage cheese | 1 cup | ~24 g |
| Cheddar cheese | 1 oz | ~7 g |
| Milk | 1 cup | ~8 g |
| Lentils, cooked | 1 cup | ~18 g |
| Black beans, cooked | 1 cup | ~15 g |
| Firm tofu | ½ cup | ~20 g |
Values are rounded from USDA FoodData Central. Brands vary, so check the label.
A sample day (~80 g)
Breakfast
Two-egg scramble with cheese, plus a glass of milk. ~27 g
Lunch
Lentil soup and a Greek yogurt. ~35 g
Dinner
Bean and cheese burrito. ~20 g
Try one meat-free month
No meat for 30 days. Eggs and dairy welcome. Tap to count yourself in.
Questions people ask
Can I get enough protein without meat?
Yes. With eggs, dairy and beans, most adults reach the standard recommendation (0.8 g per kg of body weight) without special planning. A day of eggs, yogurt, lentil soup and a bean burrito comes to about 80 grams.
What about B12?
B12 comes from animal foods, and eggs and dairy provide it. People who keep eggs and dairy usually get enough. Fully vegan diets need a supplement or fortified foods.
Is soy necessary?
No. Tofu is a good option, but eggs, dairy and beans cover protein fine without it.
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