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Macros for vegetarians: hitting your targets without meat
Vegetarian (unlike vegan) diets still include eggs and dairy, which makes hitting protein targets considerably more straightforward — but it still takes some planning.
Complete protein is easier than you'd think
Eggs, Greek yogurt, cottage cheese, and milk are all complete proteins supplying all 9 essential amino acids, the same as meat.[1] Combined with plant sources like lentils, quinoa, tofu, and tempeh, hitting a full protein target on a vegetarian diet is very achievable without needing to carefully combine plant proteins the way a fully vegan diet often requires.
Common gaps to watch
The main risk on a vegetarian diet isn't protein quantity — it's under-eating protein-dense foods relative to overall calories, since vegetables and grains are less calorie- and protein-dense than meat. Iron (non-heme iron from plants absorbs less efficiently than heme iron from meat) and vitamin B12 (found almost exclusively in animal products, though eggs and dairy cover this for vegetarians) are worth being deliberate about.[2]
Keep reading: Vegan macros guide · Plant-based protein sources · Complete vs. incomplete protein