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Tofu, tempeh and edamame give the most protein per serving, then lentils, beans and chickpeas. Plan one clear protein source per meal and take vitamin B12.
Getting enough protein on a fully plant-based diet is very doable. What matters is that a variety of protein foods ends up on your plate over the day – easiest with one clear protein source per meal.
Protein is a building material for muscles, tissues and enzymes. Your body breaks it down into amino acids; nine of them are essential and have to come from food.
The German Nutrition Society (DGE) gives a reference value of 0.8 g protein per kg of body weight a day for adults aged 19 to under 65, and 1.0 g per kg from 65. If you do a lot of sport, you'll often plan with a bit more. That's achievable with plants too.
Plant protein isn't "second-rate". If you combine different sources over the day, such as grains and pulses, your body gets all the essential amino acids.
You don't have to plan every meal precisely – the profiles complement each other over the day. Combinations that work well:
You'll find ideas under high-fibre recipes and vegan recipes.
Soya gives you the most protein per serving and a complete amino acid profile. Tofu works in the pan, in the oven, in curries or salads; tempeh is fermented, firmer and nuttier; edamame make a quick snack. Olive oil is good for frying – more in Best olive oil.
Red lentils cook quickly and suit dal, soups and spreads. Brown or green lentils keep their bite – good for salads and stews. They also provide folate and minerals. Lentils from a jar or batch-cooked portions make everyday cooking easy, see meal prep recipes.
Chickpeas work in traybakes, salads, curries and as hummus. Gram flour (chickpea flour) is great for savoury pancakes. In bowls with quinoa or wholemeal couscous you get a decent amount of protein.
Quinoa and amaranth are often called "complete proteins". Cooked, though, their protein density is moderate. So use them as a side to lentils, beans or tofu rather than as your main source.
Kidney beans, black beans and white beans are cheap, keep for ages and are good for big portions: in chilli, wraps, soups or blended into a creamy sauce. With rice or sweetcorn, the amino acid profiles complement each other. Always cook dried beans thoroughly – more in Soaking nuts and pulses.
Hemp seeds are an efficient topping: 30 g provide around 9–10 g protein, on porridge, salad or in a smoothie. You also get fats, including omega-3 fatty acids. More in Omega-3 vs omega-6 and Omega-3.
Nut butters and nuts provide protein, but also lots of fat and energy. One or two tablespoons of peanut butter in porridge or a sauce are a good addition, but they don't replace a main source like tofu or lentils. Good peanut butter is made only from peanuts and maybe a little salt.
Oats on their own aren't a high-protein meal yet. Add soya yoghurt or soya milk, hemp seeds, nut butter or protein powder and you quickly have a high-protein breakfast. More on oats and in high-protein recipes.
At a typical 10–20 g per serving, chia seeds are more of an extra than a protein source. Let them soak up enough liquid, see Chia seeds. An alternative is linseed.
Protein powder is worth it if you find it hard to meet your needs with food, for example if you train a lot or have little appetite. Blends of pea and rice protein complement each other in their amino acid profiles. Look for at least 20 g protein per serving, a short ingredients list and nothing sweet added – no sugar, no sweeteners. If you do sport, creatine monohydrate may also be worth a look.
Values vary depending on the product and how it's prepared.
| Food | Typical serving | Protein per serving |
|---|---|---|
| Plain tofu | 200 g | about 30–36 g |
| Tempeh | 150 g | about 27–30 g |
| Edamame | 150 g | about 16–18 g |
| Lentils, cooked | 200 g | about 18 g |
| Chickpeas, cooked | 200 g | about 18 g |
| Beans, cooked | 200 g | about 16–18 g |
| Quinoa, cooked | 185 g | about 8 g |
| Oats | 80 g | about 10 g |
| Hemp seeds | 30 g | about 9–10 g |
| Chia seeds | 20 g | about 3–4 g |
| Peanut butter | 30 g | about 7–8 g |
| Vegan protein powder | 30 g | about 21–24 g |
Better: plan one clear protein base for each main meal – tofu, tempeh, lentils, beans, chickpeas or a shake.
| Meal | Example | Protein |
|---|---|---|
| Breakfast | porridge made with oats, soya milk, hemp seeds, peanut butter | about 22–28 g |
| Lunch | lentil bolognese with wholewheat pasta | about 25–30 g |
| Snack | soya yoghurt or a shake | about 15–25 g |
| Dinner | tofu and veg stir-fry with quinoa | about 30–40 g |
That puts you at roughly 90 to 120 g protein – more than enough for many adults.
On a fully plant-based diet, vitamin B12 matters more than protein: the DGE advises taking it regularly and reliably as a supplement. Depending on what you eat, iodine, iron, zinc, selenium and omega-3 fatty acids can also be critical:
Vegetables with vitamin C or a squeeze of lemon juice with your pulses increase how much iron you absorb, see Vitamin C.
For pregnant and breastfeeding women, children, teenagers and older people, the DGE makes no clear recommendation for or against a vegan diet, because the data are thin. In these stages of life, get advice from your GP or a registered dietitian.
Per serving, mainly tofu, tempeh and edamame, then lentils, beans and chickpeas. Per 100 g, hemp seeds, pumpkin seeds and peanuts are also well up there, but you usually only eat small amounts.
Yes. If you eat pulses, soya, wholegrains, nuts and seeds spread over the day, your intake is usually fine. There's no need to plan each meal by amino acids.
Soya counts as complete because it provides all nine essential amino acids in good amounts. In most other plants at least one is in short supply – in hemp seeds, for example, lysine. Combine pulses and grains and it evens out.
No. Tofu, tempeh, pulses, oats, nuts and seeds are usually enough. Powder is a practical extra if you specifically want more protein per meal.