To get 120 grams of protein per day, aim for 30 grams of protein with breakfast, lunch, and dinner and 15 grams of protein with each of your two snacks. For example:
Breakfast: Tofu scramble (1 cup) with quinoa (1 cup) and cooked vegetables (1 cup): ~ 30 grams of protein
Snack: Fruit smoothie made with soy beverage (1 cup) and plant-based protein powder (1 scoop): ~20 grams of protein
Lunch: Chickpea salad (1 cup) with farro (1 cup) and mixed salad greens: ~25 grams of protein
Snack: Seed crackers (6-8) with hummus (½ cup): ~15 grams of protein
Dinner: Black bean (½ cup) and seitan (2 oz) burrito: ~30 grams of protein
‍Total: 120 grams of protein (approximate). Adjust portion sizes based on your individual requirements, and always follow the recommendations of your doctor or dietitian before making dietary changes.