Being vegetarian makes fat loss no harder than anyone else's, as long as you plan your protein. Eggs, dairy and plenty of plant foods give you lots of options. I am John, and this guide shows how to put it together with ordinary UK supermarket foods. It is general information and not medical advice.
Quick answer
Aim for around 1.6 to 2.2g of protein per kg of bodyweight a day. As a vegetarian, build meals around eggs, Greek yoghurt, skyr, cottage cheese, tofu, Quorn, beans and lentils, and watch how much cheese you rely on, because it adds up in calories.
How much protein do you need?
For people lifting weights, a 2018 meta-analysis by Morton and colleagues found that extra protein helped muscle and strength gains up to around 1.6g per kg of bodyweight a day, with the upper end of the estimate around 2.2g. For a 65kg person that is roughly 105g to 145g a day. My calorie and protein calculator will give you your own range.
Fat loss itself comes from eating a little less than you use over time. The NHS describes 0.5kg to 1kg a week as a steady pace. Protein helps you keep hold of muscle while you do it. My guide on why diet matters for fat loss explains the basics.
Vegetarian protein sources, with approximate portions
Figures are approximate, and brands vary, so check labels.
- Eggs, 2 medium: about 12g
- Greek yoghurt (0% fat), 150g: about 15g
- Skyr, 150g: about 16g
- Cottage cheese, 100g: about 11g
- Semi-skimmed milk, 250ml: about 8 to 9g
- Quorn mince, 100g: about 14g
- Firm tofu, 150g: about 15 to 20g
- Tempeh, 100g: about 18 to 20g
- Tinned lentils, drained, half a tin (about 200g): about 16 to 18g
- Tinned chickpeas, drained, half a tin (about 200g): about 14 to 16g
- Baked beans, half a large tin (about 200g): about 9 to 10g
- Edamame, 100g: about 11 to 12g
- Cheddar, 30g: about 7g (but around 120 calories)
- Halloumi, 50g: about 11g (and quite salty and energy dense)
- Whey or plant protein powder, one scoop (30g): about 20 to 24g
A day of vegetarian eating, with rough protein
Breakfast
Skyr (150g) with berries and 30g of oats. About 22g of protein.
Lunch
An omelette made with three eggs, with salad and a slice of wholemeal toast. About 25g.
Snack
Cottage cheese (100g) on oatcakes, or a protein shake. About 12 to 24g.
Dinner
Quorn mince chilli (150g) with kidney beans and rice. About 30g.
That is roughly 90 to 100g. To reach the higher end of your range, add a second serving of yoghurt or eggs, or swap a snack for a protein shake. Spreading protein across three or four meals works well.
The cheese trap
Many vegetarians lean on cheese for protein, and it does supply some. The trouble is that it comes with a lot of fat and calories for the protein you get. A big cheese-topped pasta bake can be a good meal, but it is not a lean protein choice. Use cheese as a flavour, and get the bulk of your protein from yoghurt, eggs, cottage cheese, tofu, Quorn and pulses.
Nutrients to keep an eye on
- Iron: pulses, wholegrains, dark green vegetables and fortified cereals help. Vitamin C-rich foods alongside a meal can help absorption.
- Vitamin B12: eggs and dairy provide some. If you eat little of them, ask a pharmacist, GP or registered dietitian whether you need a supplement.
- Omega-3: if you do not eat fish, think about walnuts, flaxseed or an algae-based supplement.
- Vitamin D: the NHS advises everyone to consider a daily 10 microgram supplement in autumn and winter.
The NHS Eatwell Guide and the British Dietetic Association are good places to read more about balanced vegetarian eating.
Easy vegetarian meal ideas
- Shakshuka with a couple of eggs and a pot of Greek yoghurt on the side.
- Red lentil dhal with brown rice and a big portion of vegetables.
- Tofu scramble on toast with spinach and mushrooms.
- Quorn or soya mince bolognese with wholewheat pasta.
- Bean and vegetable chilli with a spoonful of 0% Greek yoghurt instead of soured cream.
Where my plans fit
My programmes are built on push, pull and legs, set for your level, for people who are new to the gym or coming back after a break. You can choose your programme and start today. This guide is general information, not medical advice. Speak to your GP or a registered dietitian if you have a health condition.
Frequently asked questions
Can I build muscle and lose fat as a vegetarian?
Yes. Eggs, dairy, soya and pulses give you plenty of protein options. Plan your protein, keep a modest calorie deficit and train with weights, and progress comes down to consistency.
How much protein should a vegetarian eat?
The same range as anyone lifting weights: around 1.6 to 2.2g per kg of bodyweight a day. It is a guide rather than a rule, so speak to your GP or a registered dietitian if you have a health concern.
Is cheese a good protein source for fat loss?
It supplies protein but also a lot of fat and calories. It works as a flavour, but lean sources such as Greek yoghurt, eggs, cottage cheese, tofu and Quorn give more protein for fewer calories.
This guide is general fitness information, not medical advice. Speak to your GP before starting a new programme.