HIT YOUR PROTEIN GOALS

Vegetarian Protein Cheat Sheet

Struggling to get enough protein on a vegetarian diet? This simple visual guide takes the guesswork out of building balanced, nourishing meals.

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Here's What's Inside

Exactly how much protein is in your favorite vegetarian foods

No more Googling “how much protein in ½ cup lentils.” This guide gives you portion-based protein amounts for real-world foods—organized by how much protein you’re aiming for.

How to anchor every meal with 20–30g of protein

Learn the simplest way to build satisfying, blood sugar-friendly meals by starting with a protein “anchor”—then layering on carbs, veg, or flavor.

A smart layering formula you can mix and match

This isn’t just a list—it’s a planning tool. Whether you’re assembling a salad, a grain bowl, or a quick curry, you’ll learn how to layer protein-rich ingredients with flavor and ease—no strict recipes required.

"Brought so much more variety to what I eat."

It keeps meals varied and flexible without adding extra work. I love having healthy, high-protein options ready to go throughout the week. It’s taken the stress out of weekday meals and brought so much more variety to what I eat.

- Course Participant Jan 2025, North Carolina, Age 60

About me

I’m Vasudha Viswanath—author of The Vegetarian Reset and founder of v8well. I help long-time vegetarians eat more protein, less sugar, and fall back in love with their food again. This cheat sheet is one of the tools I wish I had when I was first navigating blood sugar, fullness, and plant-forward eating that actually worked..

DESIGNED FOR REAL LIFE

I know how easy it is to overthink protein—especially on a vegetarian diet. After years of trying to balance nutrition with flavor, I created this simple guide to help you eat better without second-guessing every bite.

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