Vegetarian Diet for Abs: Hit Your Protein Without Meat
How to get abs on a vegetarian or vegan diet: protein targets, the best plant and dairy protein sources, a sample day and common mistakes to avoid.
By Ayoub Farid · · 2 min read
You don't need meat to build abs. You need a calorie deficit, enough protein and consistent training. The challenge on a vegetarian or vegan diet is mostly protein: getting enough without too many extra calories.
Protein targets
The same targets apply: around 1.6–2.2 g per kg of body weight per day when losing fat and training (protein for abs). Plant proteins can be slightly less digestible, so aiming toward the higher end can help vegans.
Best vegetarian protein sources
| Food | Approx. protein | Notes |
|---|---|---|
| Greek yogurt / skyr (170 g) | 15–18 g | Lacto-vegetarian |
| Cottage cheese (150 g) | 16–18 g | Lacto-vegetarian |
| Eggs (2 large) | 12–13 g | Ovo-vegetarian |
| Firm tofu (150 g) | 18–22 g | Vegan |
| Tempeh (100 g) | ~19 g | Vegan |
| Seitan (100 g) | ~20–25 g | Vegan, wheat-based |
| Lentils (1 cup cooked) | ~18 g | Vegan, plus fiber |
| Chickpeas (1 cup cooked) | ~14 g | Vegan |
| Edamame (1 cup) | ~17 g | Vegan |
| Pea or soy protein powder | 20–25 g | Vegan |
Sample vegetarian day (~120 g protein)
| Meal | Example |
|---|---|
| Breakfast | Skyr with berries and oats + 1 boiled egg |
| Lunch | Lentil and vegetable soup, whole-grain bread, cottage cheese |
| Snack | Edamame |
| Dinner | Tofu stir-fry with vegetables and rice |
| Evening | Protein shake or Greek yogurt |
Vegan swap: replace dairy and eggs with soy yogurt, tofu scramble and a plant protein shake.
Common mistakes
- Relying on cheese and nuts for protein: lots of calories for the protein
- Too many refined carbs: pasta and bread without a protein source
- Not planning: protein needs a little more intention
- Ignoring B12 (vegans): supplement as advised by health authorities
- Assuming "plant-based" products are low-calorie
Tips
- Build every meal around a protein source
- Batch-cook lentils, beans and tofu
- Use protein powder for convenience
- Combine legumes and grains across the day
See what to eat for abs and meal plan for abs for more.
Frequently asked questions
Can vegans get a six pack?
Yes. Many vegan athletes have visible abs.
Is soy OK for men?
Research generally doesn't support concerns about normal soy intake affecting male hormones.
Do I need to combine proteins at every meal?
No. Eating a variety over the day is enough.
What's the best vegan protein for fat loss?
Tofu, tempeh, seitan and lentils are high in protein relative to calories.