Explore everyday plant proteins, compare familiar foods, and keep nourishing meals simple.
If you're vegan, or thinking about becoming vegan, chances are you've heard the question: “But where do you get your protein?!”
Luckily, there's no need to panic or spend your days worrying about protein. Plants contain protein, and there are plenty of delicious plant-based sources to choose from, including lentils, beans, tofu, tempeh, seitan, whole grains, nuts and seeds.
With a little variety and some simple planning, you can get the protein your body needs while enjoying a diet rich in fibre, vitamins, minerals and other beneficial nutrients.
Whether you're an athlete, working on building strength, or simply looking to eat well and feel your best, let's explore how to get enough protein from plants.
How Much Protein Do We Need? Protein is essential for building and repairing body tissues, maintaining muscle and supporting normal immune function.
For most healthy adults, the recommended dietary allowance is around 0.8 grams of protein per kilogram of body weight per day. This is a general guideline, and your individual needs may vary depending on your age, activity level, health and goals.
For example, a person weighing 60kg would need approximately 48g of protein per day as a basic reference point.
As we get older, maintaining muscle becomes increasingly important. Eating enough protein alongside regular strength-building exercise can help support muscle health, strength and independence.
Which Plant-Based Foods Contain Protein? One of the easiest ways to meet your protein needs is to include a source of protein in each main meal. Here are some excellent options.
Lentils, beans and chickpeas These are nutritional powerhouses, providing protein, fibre and important minerals. Add lentils to soups, stews, curries and pasta sauces, or toss chickpeas and beans into salads, wraps and grain bowls.
Tofu, tempeh and edamame Made from soybeans, these foods are excellent sources of plant protein. Tofu absorbs marinades beautifully and works well in stir-fries, scrambles and baked dishes. Tempeh has a firmer texture, while edamame makes an easy snack or salad addition.
Seitan Seitan is made primarily from vital wheat gluten and is a particularly protein-rich meat alternative. Depending on the recipe or brand, it can provide approximately 20–25g of protein per 100g. Try it grilled, roasted, sliced into sandwiches or added to stir-fries.
Seitan is not suitable for people with coeliac disease or those who need to avoid gluten.
Quinoa and whole grains Quinoa provides protein as well as fibre and minerals. Oats, wholegrain bread, brown rice and other grains also contribute to your daily protein intake. Pair them with legumes, tofu or seeds to make a satisfying meal.
Nuts and seeds Almonds, peanuts, pumpkin seeds, chia seeds, hemp seeds and their butters all provide protein alongside healthy fats and other nutrients. Sprinkle seeds over porridge or salads, or add nut butter to smoothies.
Plant-based protein powders Protein powders made from peas, soy, rice or blends of plant proteins can be useful when you're short on time or need help meeting your daily protein target. They're convenient, but they're not essential if you're already getting enough protein from food.
How Much Protein Is in Common Plant-Based Foods? Here's a handy guide to the approximate protein content of some everyday foods.
Plant-based food Serving size Approx. protein ----- ----- ----- Cooked lentils 1 cup 18g Cooked quinoa 1 cup 8g Firm tofu 100g 10–17g Edamame 100g 11–12g Cooked peas 1 cup 8g Cooked chickpeas 1 cup 14–15g Seitan 100g 20–25g Peanut butter 2 tablespoons 7–8g Chia seeds 2 tablespoons 4–5g Pumpkin seeds 30g 8–9g Unsweetened soy milk 1 cup 7–9g
These values are approximate and vary according to the product, preparation method and serving size. Always check the nutrition label for packaged foods.
What About Athletes and Building Muscle? If you're physically active, training regularly or working on building muscle, you may need more protein than the basic adult recommendation.
Depending on the type and intensity of exercise, sports nutrition guidance commonly suggests around 1.2–2.0g of protein per kilogram of body weight daily for active people. Your individual needs depend on your training, goals and overall diet.
A plant-based diet can support strength and muscle development. The key is to eat enough overall food, include protein-rich choices regularly and combine good nutrition with appropriate strength training and recovery.
For example, you could enjoy tofu with breakfast, a lentil and quinoa bowl for lunch, and a seitan stir-fry with vegetables for dinner.
Simple, balanced meals can go a long way!
Is Plant Protein Healthier Than Animal Protein? Rather than thinking of protein as simply good or bad, it's helpful to consider the food it comes from and the overall pattern of your diet.
Many plant-based protein sources, such as beans, lentils, chickpeas and soy foods, provide fibre and other beneficial nutrients alongside protein. They are also generally low in saturated fat.
Some animal-based protein sources, particularly processed meats and fatty cuts of meat, can be high in saturated fat or sodium. However, not all animal foods have the same nutritional profile, and the health effects of different protein sources vary.
Choosing more plant proteins and eating a wide variety of whole plant foods can be a positive step towards a balanced diet. You don't need to obsess over individual nutrients or believe that one food group is perfect and another is always harmful.
And remember, eating more protein than you need doesn't automatically build more muscle. Your body needs an appropriate balance of protein, carbohydrates, fats and total energy to function well.
Do You Need to Combine Proteins at Every Meal? No! This is a common misconception about plant-based eating.
You don't need to combine specific foods, such as beans and rice, at every meal to obtain complete protein. Eating a varied diet throughout the day, with different sources of plant protein, will generally provide the essential amino acids your body needs.
The important thing is to eat enough food and include a variety of protein-rich options regularly.
Our Advice: Keep It Simple Getting enough protein on a plant-based diet doesn't need to be complicated. Start by adding lentils to your favourite recipes, choosing tofu or tempeh more often, including seeds and nuts, and experimenting with seitan if you haven't tried it before.
If you're working towards a particular goal, such as improving strength, maintaining muscle or changing your body composition, your protein requirements may be different from someone else's.
As a holistic health coach, I believe in finding a balanced, sustainable approach to food that works for your individual needs and lifestyle.
You don't have to follow a perfect diet to nourish your body. Small, consistent changes can make a real difference.
Want more plant-based inspiration? Explore our vegan recipes and practical tips for making healthier choices in our recipes page.