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How Can a Vegetarian Get 200 Grams of Protein?

author image Tammy Dray
Tammy Dray has been writing since 1996. She specializes in health, wellness and travel topics and has credits in various publications including Woman's Day, Marie Claire, Adirondack Life and Self. She is also a seasoned independent traveler and a certified personal trainer and nutrition consultant. Dray is pursuing a criminal justice degree at Penn Foster College.
How Can a Vegetarian Get 200 Grams of Protein?
Beans are a good vegetarian source of protein. Photo Credit: View Stock/View Stock/Getty Images

The official medical recommendation is to eat 0.4 g of protein for every 1 lb. you weigh, but you can safely get up to 25 percent of your daily calories from proteins. This means a person on a 2,000-calorie diet can eat 500 calories from protein. A single gram of protein contains 4 calories, so 500 calories equals 125 g of protein that you can safely eat in a day.

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Protein Amounts

Bodybuilders often eat more protein than others. Whether this is helpful or not is a question for debate. Some think you shouldn’t exceed the amount recommended by medical experts, while others believe that you need to eat large amounts in order to build muscle faster and more effectively. According to, bodybuilders in training can eat up to 1.6 g of protein per day per pound of body weight. For a 150-lb. person, this equals 240 g of protein. If you plan on eating this much protein, talk to your doctor first. A diet high in protein might cause health problems such as kidney stones.

Animal Sources

Vegetarians who eat eggs and dairy products should have no problem getting 200 g of protein. For example, 1 cup of cottage cheese contains 22 g of protein, while an 8-oz yogurt contains 13 g. A cup of buttermilk contains 41 g of protein, more than meat or fish.

Vegetable Sources

Beans, nuts and lentils contain the most protein of any vegetable sources. A cup of peanuts contain 39 g of protein, while walnuts contain 30 g of protein per cup. Soybeans are the beans with the highest protein content, at 20 g per cup. Other types of beans are slightly behind, at 19 g or less. Lentils contain 16 g of protein per cup.


Probably the easiest way to consume 200 g of protein a day is to use supplements. Protein powders are available in a variety of types and concentrations. Some are created as weight gainers and are also high in carbohydrates, while others contain close to zero sugars and carbs. The amount of protein in powders and supplements also varies. If your goal is to obtain 200 g per day, choose a powder with a high content. Whey protein is usually very high in protein grams. A serving, which is normally 2 scoops, can contain about 42 g of protein. Based on that, you would need to drink at least a couple of shakes every day on top of your regular diet to meet the 200-g goal.

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