The best vegetarian and vegan protein sources
You can absolutely hit a high protein target without meat. It just takes a little more planning, because plant foods usually come with more carbs and fibre alongside their protein.
Here are the best sources, with typical grams of protein for a normal portion.
Vegan protein sources
| Food | Portion | Protein |
|---|---|---|
| Tempeh | 1 block (225 g) | 43 g |
| Firm tofu | half block (200 g) | 34 g |
| Seitan | 100 g | 25 g |
| Pea protein | 1 scoop (30 g) | 24 g |
| Lentils, cooked | 1 cup (198 g) | 18 g |
| Edamame | 1 cup (155 g) | 17 g |
| Black beans, cooked | 1 cup (172 g) | 15 g |
| Chickpeas, cooked | 1 cup (164 g) | 15 g |
| Quinoa, cooked | 1 cup (185 g) | 8 g |
| Soy milk | 1 glass (250 g) | 8 g |
| Peanut butter | 2 tbsp (32 g) | 8 g |
| Almonds | 1 handful (28 g) | 6 g |
| Oats | 1 bowl, dry (40 g) | 5 g |
Soy is the star
Tofu, tempeh, edamame and soy milk all come from soybeans, which are a complete protein: they contain all the essential amino acids your body needs. Tempeh has the most protein per gram, and tofu is the most versatile.
Seitan for big numbers
Seitan is made from wheat gluten and has about 25 g of protein per 100 g, as much as many meats. It is not suitable if you avoid gluten.
Beans and lentils for everyday meals
Lentils, chickpeas and black beans are cheap, filling and full of fibre. They work best as a base you add to, rather than your only protein.
Vegetarian extras: dairy and eggs
If you eat dairy and eggs, a high protein target gets much easier:
| Food | Portion | Protein |
|---|---|---|
| Cottage cheese | 1 cup (226 g) | 25 g |
| Greek yogurt | 1 cup (245 g) | 25 g |
| Whey protein | 1 scoop (30 g) | 24 g |
| Skyr | 1 pot (150 g) | 17 g |
| Eggs | 2 large eggs | 13 g |
| Mozzarella | 1 ball (125 g) | 28 g |
| Milk | 1 glass (250 g) | 9 g |
Do plant proteins need to be combined?
Most plant foods are low in one or two essential amino acids, but you do not need to combine them at every meal. Eating a variety of plant proteins over the day, such as beans, grains, soy and nuts, covers everything your body needs.
Some people on a fully vegan diet aim about 10% higher than the usual target, because plant proteins are digested slightly less efficiently. If your target is 120 g, aiming for around 130 g is a safe margin.
A vegan day with 120 g of protein
| Meal | Food | Protein |
|---|---|---|
| Breakfast | Tofu scramble (150 g tofu) + soy milk latte | 33 g |
| Lunch | Lentil and quinoa salad (1 cup each) | 26 g |
| Snack | Pea protein shake | 24 g |
| Dinner | Tempeh stir-fry (half a block) with edamame (half a cup) | 30 g |
| Snack | 2 tbsp peanut butter on toast | 8 g |
| Total | 121 g |
The bottom line
Build meals around soy, seitan, beans and lentils, use a plant protein powder to fill gaps, and add dairy and eggs if you eat them. Find your own target with the protein calculator.
This guide is general wellness information, not medical advice. Talk to a healthcare professional before changing your diet, especially if you have a health condition, are pregnant or breastfeeding, or are under 18.