A quick guide to getting enough protein on a plant-based diet

Protein is an essential nutrient that plays a vital role in building and maintaining muscle, supporting immune function, and producing hormones and enzymes. If you’re worried about getting enough protein on a plant-based diet, you can relax – the truth is that there are plenty of excellent plant-based protein sources to help keep you strong and healthy.¹

How much protein do you need?

The European Food Safety Authority (EFSA) recommends that adults consume 0.83 grams of protein per kilogram of body weight per day.² So, if you weigh 70kg, for example, you should aim for about 58 grams of protein daily. Pregnant and breastfeeding individuals, children, and athletes may need slightly more.³

Top 6 plant-based protein sources

You don’t need animal-based products to meet your protein needs. Here are some of the best plant-based protein sources to add to your meals:

• Lentils and beans – Lentils are a protein powerhouse, with 18g of protein per cup of cooked lentils,⁴ while beans can have even higher protein content, depending on the type.
• Chickpeas – Great in salads, stews, and hummus, a cup of chickpeas contains about 15 g of protein.⁵
• Tofu and tempeh – Made from soy beans, these two highly versatile ingredients are among the most protein-dense plant foods, at 10-20 g per serving.⁶
• Quinoa – This complete protein, containing all nine essential amino acids, provides about 8 g of protein per cup.⁷
• Nuts and seeds – Almonds, peanuts, sunflower seeds, and pumpkin seeds are all protein-rich snacks, offering 5-8 g per handful.⁸
• Whole grains – Brown rice, oats, and whole wheat all contain protein, along with fiber and essential minerals.⁹

Do you need to combine proteins?

There’s a myth that you need to combine plant proteins in one meal to get all the essential amino acids. The truth is that as long as you eat a varied diet throughout the day, your body can get all the amino acids it needs.^{10 11}

What a well-planned plant-based diet looks like

The ‘food plate’ is endorsed by various nutrition societies and national governments and provides a simple guide to making healthy food choices. The composition of the food plate corresponds to current scientific knowledge regarding the health effects of what we eat and drink. In this article, we present the plant-based food plate from ProVeg.

Simple ways to add more protein to your meals 

For most people, protein deficiency simply isn’t an issue, as long as they’re getting enough healthy food. However, if you need a protein boost, here are three simple hacks:

• Start your day with a protein-packed breakfast – Try a tofu scramble, a chia pudding, or some oatmeal with peanut butter.
• Snack smart – Grab a handful of almonds, a protein smoothie, or roasted chickpeas for a quick protein boost.
• Protein-boost your meals – Add lentils to soups, toss some quinoa into salads, or sprinkle hemp seeds onto your meals.

Give these three easy protein-rich recipes a try

Sweet and sticky tofu

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Chickpea curry

LunchMain Course

Scrambled tofu

BreakfastLunchMain Course

The bottom line

It’s easy to get enough protein on a plant-based diet, provided that you eat a variety of whole foods. Whether you’re vegan, vegetarian, or just looking to include more plant-based meals in your diet, the protein-rich foods mentioned above will help you to meet your daily needs.¹²

To find out more about plant-based protein, check out this article about healthy and easy protein sources.

Simon Middleton

Senior Writer

1. EFSA Panel on Dietetic Products, Nutrition, and Allergies (2012). “Scientific Opinion on Dietary Reference Values for protein.” EFSA Journal, 10(2), 2557.
2. FAO/WHO/UNU Expert Consultation (2007). “Protein and Amino Acid Requirements in Human Nutrition.” WHO Technical Report Series, 935
3. EFSA Panel on Dietetic Products, Nutrition, and Allergies (2012). “Scientific Opinion on Dietary Reference Values for protein.” EFSA Journal, 10(2), 2557.
4. U.S. Department of Agriculture (USDA), “FoodData Central – Lentils.
5. U.S. Department of Agriculture (USDA), “FoodData Central – Chickpeas.
6. U.S. Department of Agriculture (USDA), “FoodData Central – Tofu and Tempeh.
7. U.S. Department of Agriculture (USDA), “FoodData Central – Quinoa.
8. U.S. Department of Agriculture (USDA), “FoodData Central – Nuts and Seeds.
9. U.S. Department of Agriculture (USDA), “FoodData Central – Whole Grains.
10. Melina, V., W. Craig & S. Levin (2016): Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics 116(12), 1970–1980. doi:10.1016/j.jand.2016.09.025
11. Hoffman, J. R., & Falvo, M. J. (2004). Protein – Which is Best?. Journal of sports science & medicine, 3(3), 118–130
12. ProVeg International, “Healthy and easy sources of vegan protein.” Available at: https://proveg.org/5-pros/pro-health/healthy-and-easy-sources-of-vegan-protein/