You do not have to begin with a shake to eat more protein. Looking more closely at your existing meals is often enough. A useful protein source is not just high in protein per 100 g; it also fits your plate in a realistic portion. Lentils, nuts, eggs and tofu differ in precisely this respect.
This guide helps with two tasks: interpreting a reference intake and combining practical foods. The quantities below are approximate, not exact values for every brand or preparation.
How much protein do you need each day?
The German Nutrition Society (DGE) recommends 0.8 g of protein per kilogram of body weight daily for healthy adults aged 19 to under 65. From age 65, its estimated adequate intake is 1.0 g/kg. These calculations relate to normal body weight; substantial overweight or underweight, illness and particular life stages need separate consideration. [1]
For example, for a healthy adult under 65 who weighs 70 kg and is within the normal weight range, 0.8 × 70 gives approximately 56 g daily. That is not a universal sports target. More extensive training can justify higher amounts tailored to the activity and goal. Simply eating “as much as possible” is not a training plan. [2]
Table: protein per 100 g and per portion
| Food | Protein per 100 g | Example portion | Protein per portion |
|---|---|---|---|
| Tofu, cooked | 16 g | 100 g | 16 g |
| Lentils, cooked | 9 g | 120 g | About 11 g |
| Oats | 13 g | 60 g | About 8 g |
| Walnuts | 16 g | 25 g | 4 g |
| Egg, cooked | 12 g | 60 g edible portion | About 7 g |
| Trout, cooked | 23 g | 150 g | About 35 g |
| Wholewheat pasta, cooked | 6 g | 200 g | 12 g |
Do not confuse dry and cooked weights: lentils and pasta absorb water. A figure for 100 g of dry food cannot be transferred unchanged to 100 g of the finished meal. Keep either the dry or cooked basis consistent in your calculations. For packaged foods, check the actual label.
Combining plant and animal sources sensibly
Pulses and grains complement each other's amino acid patterns. Tofu, other soy foods, nuts and seeds can also contribute. A plant-based diet can meet protein needs when food selection, total amounts and energy intake are adequate. Animal foods are not essential for that purpose. [1]
The DGE recommends a predominantly plant-based food selection overall. Protein therefore does not need to revolve around a larger portion of meat every day. Lentils in a stew, beans in a salad or tofu in a vegetable stir-fry are equally practical starting points. [3]
Three straightforward meal ideas
Breakfast: oats with a suitable addition
60 g of oats already provides approximately 8 g of protein. Yoghurt or a protein-rich soy drink can add more, while fruit and nuts provide variety. Check plant-based drinks individually: not every one contains as much protein as a soy drink.
Lunch: lentils and wholewheat pasta
Using the table, 120 g of cooked lentils plus 200 g of cooked wholewheat pasta provides approximately 23 g of protein. Add tomatoes, carrots or other vegetables to make a meal rather than just a protein calculation. These are example quantities, not prescribed portion sizes.
Dinner: begin with tofu, eggs or fish
Choose a protein source, then add vegetables and a suitable filling side dish. Adapt the option to your taste, appetite and dietary preferences. These three ideas are not a complete daily diet with a calculated energy requirement.
Common mistakes when comparing protein
Looking only at 100 g: a small portion of nuts provides less protein than the large per-100-g figure might suggest. Seeking only the highest number: tolerance, energy content and the rest of the meal matter too. Overlooking drinks: a replacement product can contain substantially less protein than the food or drink it replaces.
Our practical suggestion is to record three ordinary days without changing what you eat for the exercise. Highlight the protein sources already present. It will often become clear whether certain meals contribute very little or already provide a useful foundation.
When is individual advice important?
Do not independently make a large increase in protein if you have kidney disease or follow a medically prescribed diet. Unintentional weight loss or a very poor appetite also deserves professional assessment rather than just a new powder. [1]
Frequently asked questions
Do I need meat every day to obtain enough protein?
No. Pulses, soy foods and other plant sources can meet requirements with suitable planning. [1]
Is protein powder necessary?
No. It can be convenient, but should fill a real gap. It is not a requirement for a protein-containing diet.
Are nuts the best main source?
They can contribute, but the usual portion is smaller than 100 g. Compare the amount you actually eat.
Can I simply add the example quantities together?
Yes, provided the preparation state and portion size match. Differences between products and cooking methods mean the result remains approximate.
Conclusion
Sensible protein planning means distributing realistic portions across the day and eating a variety of foods. Checking labels and finding a few dependable meals is more useful than searching for a single perfect protein food.
Read next: When protein powder can be useful and Nutrient planning for a vegan diet.
Sources
- DGE: Protein and indispensable amino acids, including food examples
- DGE: Position on protein intake in sport
- DGE: Eat and drink well
Editorial update: 26 September 2026. General information for adults, not an individual nutrition or treatment plan. Natur Total also operates a food supplement shop; this article does not recommend a particular product.
