What I Eat in a Day: 150g+ Protein Without Shakes or Meat

What I Eat in a Day: 150g+ Protein Without Shakes or Meat

Hitting your daily protein target can feel tricky - especially if you don’t rely on protein shakes or meat. But the truth is, with a little planning and creativity, it’s completely possible to get 150g or more of protein in a day using plant-based, dairy, and other whole-food sources.

In this post, I’ll walk you through a full day of eating that adds up to 150+ grams of protein - no powders, no meat, just real food that tastes good and fuels your body.

Breakfast: High-Protein Greek Yogurt Bowl (45g)

Start the day strong with a creamy, nutrient-packed bowl.

1). 1 cup Greek yogurt (20g protein)

2). ½ cup cottage cheese (14g protein)

3). ¼ cup granola (4g protein)

4). 2 tbsp chia seeds (5g protein)

5). Handful of berries (antioxidants + flavor!)

Why it works: Greek yogurt and cottage cheese are protein powerhouses, while chia seeds add both protein and fiber to keep you full.

Snack: Roasted Edamame & Almonds (22g)

1). 1 cup roasted edamame (18g protein)

2). ¼ cup almonds (4g protein)

Why it works: Edamame is one of the highest plant-based protein sources, and the almonds give you extra healthy fats + crunch.

Lunch: Lentil & Chickpea Power Bowl (40g)

Build a hearty, filling bowl:

1). 1 cup cooked lentils (18g protein)

2). 1 cup chickpeas (15g protein)

3). 2 tbsp tahini (6g protein)

4). Leafy greens, cucumber, tomato, and lemon juice

Why it works: Combining legumes creates a complete amino acid profile, making this a balanced, satisfying lunch.

Afternoon Snack: Cottage Cheese with Seeds (20g)

1). 1 cup low-fat cottage cheese (14g protein)

2). 2 tbsp hemp seeds (6g protein)

Why it works: Hemp seeds are small but mighty - they’re one of the few plant sources with all essential amino acids. Paired with cottage cheese, this snack is light but packs serious protein.

Dinner: Tofu Stir-Fry with Quinoa (35g)

1). 1 block firm tofu, pan-seared (28g protein)

2). 1 cup cooked quinoa (8g protein)

3). Mixed veggies: broccoli, bell peppers, snap peas

4). Garlic + ginger soy sauce for flavor

Why it works: Tofu is versatile, absorbs flavor well, and reheats beautifully - making it perfect for batch cooking. Quinoa adds extra protein plus essential nutrients.

Daily Total: 162g protein

1). Breakfast: 45g

2). Snack 1: 22g

3). Lunch: 40g

4). Snack 2: 20g

5). Dinner: 35g

All from whole foods, Completely meat-free, No protein shakes or powders

Key Takeaways

1. Dairy & legumes are your best friends - Greek yogurt, cottage cheese, lentils, and chickpeas are easy to work with.

2. Tofu & quinoa are versatile staples - use them in stir-fries, bowls, or even baked dishes.

3. Seeds & nuts sneak in protein - hemp, chia, and almonds boost your totals effortlessly.

4. Balance is key - mix carbs, fats, and protein for meals that are not only high in protein but also satisfying.

Remember

You don’t need shakes or meat to hit big protein goals. By combining dairy, legumes, tofu, and seeds, you can easily cross 150 grams of protein in a day while keeping meals delicious and varied.

So, whether you’re vegetarian, trying to cut back on meat, or simply want to explore more whole food options, this eating plan proves that high protein without powders or meat is totally doable.

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