If you're a vegetarian and you work out, someone has probably asked you, "Where do you get your protein from?" The short answer: from the traditional Catalan pantry. Eggs, mató cheese, yogurt, lentils, chickpeas, tofu, nuts. The real problem isn't a lack of protein on the plate; it's usually poorly distributed throughout the day, and plant-based foods simply contain less protein per 100 grams. With a little planning, you can get there. I'll show you with numbers.
How many grams do you need (short version)
The EFSA sets the reference intake for adults at 0.83g of protein per kilogram of body weight per day. If you train regularly, sports nutrition references (such as the position of the American College of Sports Medicine) suggest between 1.2 and 2.0g per kilogram per day. You can find the full calculation in the article on how much protein you need according to your body. The practical idea: if you weigh 70 kg and train, the range is about 84 to 140g daily. Now comes the interesting part: how to meet that.
The problem isn't protein, it's distribution
The typical pattern of an active vegetarian: toast and coffee for breakfast (almost no protein), a decent lunch, and all the day's protein loaded into dinner. The body appreciates regular distribution more than concentrating everything in the evening.
Second thing: plant proteins are less concentrated per 100g than animal proteins, and some are lower in certain essential amino acids (cereals, for example, in lysine). Dairy and eggs, on the other hand, are complete proteins, and as a vegetarian, you have both in your favor.
And some good news that takes the pressure off: according to the consensus of the Academy of Nutrition and Dietetics, a varied vegetarian diet meets protein needs without having to combine complementary proteins at every meal. Lentils at noon and yogurt in the evening is already combining.
The Catalan vegetarian pantry, in grams
Approximate numbers:
- 1 egg: about 6g
- Cooked lentils or chickpeas: about 8-9g per 100g
- Tofu: about 10g per 100g
- Mató or fresh cheese: about 11g per 100g
- Natural yogurt: about 4g per 100g (a 125g yogurt, about 5g)
- Aged cheese: about 25-30g per 100g
- Nuts: about 20g per 100g
Two nuances. Aged cheese is one of the most protein-dense, but also very caloric: better as a complement than as a base. The same with nuts: a handful adds up, half a packet is not the way to go.
Half of this list is traditional Catalan cuisine. Mató with honey, omelette, stewed lentils, a handful of almonds. No need to import any foreign diet.
An example day: how the grams add up
Let's take a 70 kg person who trains, with a goal of about 100g per day (an example within the 84-140g range, not a magic number).
- Breakfast: 2 eggs (about 12g) and 100g of mató (about 11g). About 23g.
- Lunch: 250g of cooked lentils (about 20-22g) with a hard-boiled egg (6g). About 27g.
- Snack: one natural yogurt (about 5g) and 40g of nuts (about 8g). About 13g.
- Dinner: 200g of grilled tofu (about 20g) and 40g of aged cheese (about 10-12g). About 30g.
Total: about 93g. The rest of the day (bread, rice, vegetables, whatever accompanies each dish) will get you closer to 100. No strange foods, no juggling. When I went from an unhealthy weight to being fit, adding protein to every meal, and not just dinner, was one of the things that changed me the most.
Three practical adjustments (and a note on whey protein)
Start the day with protein. It's the meal that most often falls short. Eggs, mató, or yogurt for breakfast, and you're a third of the way there before nine.
Cook extra legumes. Today's lentils and chickpeas are tomorrow's salad or hummus. Plant-based protein requires planning, and meal prepping is your ally.
Don't complicate things with combinations. Variety throughout the day is enough.
And the note many people overlook: whey protein comes from milk, so it's suitable for vegetarians, but not for vegans. If one day you struggle to meet your protein intake with food alone, it's just another tool, not a meal replacement. At Quota Vita, we make it with local flavors, crema catalana and horchata, because we are a local food company and we want even this to taste like home. But the foundation is always the same: pantry, planning, and distributed meals.
Gerard, founder.