Think plant-based diets lack protein? Think again. Adults need about 0.83 g of protein per kg of body weight – so if you weigh 85 kg, that’s 70.5 g per day, according to the European Food Safety Authority (EFSA). A well-balanced plant-based diet easily meets these needs. 1 2
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.
Proteins are essential for building tissues, supporting immunity, and maintaining vital body functions. Foods such as legumes, whole grains, nuts, seeds, and soy products can provide all the necessary amino acids when consumed in a variety and in adequate amounts. In fact, replacing animal protein with plant protein is linked to lower mortality, particularly from heart disease. 3 4
Healthy and easy sources of vegan protein
There are still a lot of prejudices about vegan and vegetarian lifestyles, including the idea that a plant-based diet does not provide sufficient protein. In this article, ProVeg investigates this claim and shows that plant-based nutrition is perfectly suitable for meeting everyone’s protein requirements.
Plant-based protein for athletes
Athletes can thrive on plant-based protein. Foods such as tofu, tempeh, lentils, chickpeas, and soy milk support muscle repair and development. Soy is a standout, offering all nine essential amino acids in ideal ratios. Fortified soy milk provides protein levels comparable to cow’s milk, without the saturated fat.
Forget the myth of ‘incomplete’ plant proteins. Eating a range of plant-based foods throughout the day, such as rice with beans, or hummus with whole-grain bread, ensures a complete amino acid profile.5 Many plant-based meat alternatives offer 15 – 20 g of protein per serving, and research shows they support muscle growth just as well as animal products. While protein powders can help, most people can meet their needs with whole foods alone.
A vegan diet for athletes and sportspeople
Nutrition plays a key role in athletic performance. A vegan diet has numerous advantages for athletes and sportspeople, allowing them to optimize their results. If planned correctly, plant-based eating can provide the full range of nutrients required by an active body.
High-protein recipes
These recipes are all high in protein, with at least 20 g per serving. They’ll help keep you feeling full, energized, and satisfied throughout the day.
Poké bowl with tempeh
This colorful and satisfying poké bowl combines crispy marinated tempeh with fresh summer ingredients such as mango, avocado, and cucumber. Packed with flavor and plant-based protein, it’s quick to prepare and perfect for a light but filling lunch or dinner.
Time to make: 20 minutes
Servings: 4
Protein: ~20 g per serving*
*Estimated based on tempeh (approx. 18 g per 100 g) and edamame (approx. 11 g per 100 g), divided across 4 servings.
Find the recipe on our database.
Sweet and sticky tofu
This sweet and sticky tofu dish features tender cubes of extra-firm tofu glazed in a luscious, sweet-and-spicy sauce. It’s a great way to enjoy tofu with bold flavors, and pairs perfectly with rice and steamed broccoli for a wholesome, satisfying meal.
Time to make: 1 hour 15 minutes (includes marinating)
Servings: 4
Protein: About 20 g per serving*
*Based on extra-firm tofu containing roughly 8 g protein per 100 g, with 400 g used for 4 servings.
Find the recipe on our database.
Red lentil stew with artichoke hearts and quinoa
This savory stew combines protein-rich red lentils with artichoke hearts and quinoa for a nourishing, filling meal. It’s a great quick dish that’s easy to customize with your favorite spices and veggies.
Time to make: 30 minutes
Servings: 2
Protein: About 25 – 30 g per serving*
*Based on red lentils (~18 g protein per 100 g cooked) and quinoa (~8 g protein per cooked cup).
Find the recipe on our database.
Scrambled tofu
This scrambled tofu recipe is an easy, versatile plant-based alternative to scrambled eggs. Packed with veggies and warming spices, it’s perfect for a quick breakfast, lunch, or a hearty brunch. This one-pan meal can be customized with your favorite vegetables and seasonings.
Time to make: 15 – 30 minutes
Servings: 2
Protein: About 20 g per serving*
*Based on a typical tofu block of 200 g, providing a total of roughly 40 g of protein.
Find the recipe on our database.
Chili non carne
A quick and easy Texan-inspired vegan chili packed with red kidney beans, lentils and soy mince for a protein-rich meal. This gluten-free and nut-free dish is perfect served with rice or wraps and can be customized with extra beans or corn to boost protein and fiber.
Time to make: 15 minutes
Servings: 4
Protein: Around 15 – 20 g per serving
Find the recipe on our database.
Mexican wrap with tomato salsa and plant-based mince
These Mexican wraps with tomato salsa and plant-based mince are super versatile! Enjoy them as a full dinner, roll them up whole as a snack, slice into bite-sized rolls, or halve them for a perfect lunchbox option.
Time to make: 25 minutes
Servings: 4
Protein: About 22 – 27.5 g per serving
Find the recipe on our database.
Sweet potato peanut stew
An easy-to-make vegetable curry featuring red lentils that thicken the sauce and add a subtle, sweet, nutty flavor. Packed with iron and plant protein, this dish is perfect for a nutritious main course served with brown rice.
Time to make: 45 – 60 minutes
Servings: 4
Protein: About 18 – 22 g per serving
Find the recipe on our database.
Plant meatballs with pasta
A quick and easy pasta dish featuring plant-based meatballs, fresh rocket pesto, and wilted spinach. This meal is perfect for a satisfying lunch or dinner that’s packed with flavor and plant protein. Ready in just 15 minutes, it’s ideal for busy days.
Time to make: 15 minutes
Servings: 2
Protein: About 25 – 30 g per serving
Find the recipe on our database.
Falafel burgers with sweet potato fries
Delicious homemade falafel burgers served with crispy sweet potato fries. This recipe is simple, flavourful, and perfect for a wholesome plant-based meal. If short on time, ready-made falafel burgers and pre-cut sweet potato fries from supermarkets are a great shortcut.
Time to make: 45 minutes
Servings: 2
Protein: About 18 – 22 g per serving
Find the recipe on our database.
Marry Me Chicken Pasta
One bite of this creamy pasta with plant-based chicken, and you’ll be hooked. Even better? It’s quick, easy, and totally crave-worthy! This recipe was developed for us by Crave Culture.
Time to make: 25 minutes
Servings: 4
Protein: About 25 – 30 g per serving
Find the recipe on our database.
Make your own protein
Try making your own plant-based protein alternatives, such as this seitan sausage (20 – 25 g protein per serving) – perfect for a quick sandwich or dinner. If you’re feeling really adventurous, you can also make homemade tofu, tempeh, or even plant-based fish!
How to veganize your favorite recipes
Eating plant-based is much easier than you think. You don’t need to give up on dishes that you love, or spend tons of money on fancy ingredients: all you need is a few new additions to your skillset and some easily available ingredients in your pantry. Here are a few simple tips for making delicious food that is good for your health, animals, and our planet.
The impact you can make
Sign up to the Veggie Challenge, a free online program that will teach you how to cook delicious plant-based meals. You will get daily tips and detailed recipes. Small changes can have a big impact. In just one month, Veggie Challenge participants on average save:
- 20 kilograms of CO₂
- 100 liters of water
- 7 animal lives
It’s amazing the difference a few simple changes to your diet can make. Imagine the results if you stick with it beyond the 30 days!
Take the first step today!
Whether you’re thinking about trying one plant-based meal a week or are ready to dive into the full 30 days, the Veggie Challenge app is your perfect companion.
There’s no need to wait for next year to make positive changes. Right now is always the best time to reset, refocus, and try something new. The Veggie Challenge app will guide you with delicious recipes, practical tips, and plenty of encouragement to keep you inspired.
Download the Veggie Challenge app today or head to our website, and see how easy and enjoyable plant-based living can be.
Download the app on Apple Store or Google Play.
Emily Styrka
Content Creator and Writer
- European Food Safety Authority (2012): EFSA sets population reference intakes for protein, Available at https://www.efsa.europa.eu/en/press/news/120209 [04.12.2020] ↩︎
- European Food Safety Authority (2015): Scientific Opinion on Dietary Reference Values for protein. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Available at: https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2012.2557 [11.12.2020] ↩︎
- Song, M., T. T. Fung, F. B. Hu, et al. (2016): Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA Internal Medicine 176(10), 1453. doi:10.1001/jamainternmed.2016.4182
↩︎ - Naghshi S, Sadeghi O, Willett WC, Esmaillzadeh A. (2020): Dietary intake of total, animal, and plant proteins and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies. BMJ. 2020 Jul 22;370:m2412. doi: 10.1136/bmj.m2412
↩︎ - Christian Koeder & Federico J. A. Perez-Cueto (2022): Vegan nutrition: a preliminary guide for health professionals, Critical Reviews in Food Science and Nutrition, DOI: 10.1080/10408398.2022.2107997 ↩︎
