You do not need meat to reach a high protein intake, but plant sources usually contain less protein per 100 g than meat, so portions need to be a little larger or more frequent. Building each meal around a plant protein is the simplest way to keep up.
| Food | Protein / 100 g |
|---|---|
| Plant protein powder | ~80 g |
| Peanuts | 26 g |
| Seitan | 25 g |
| Pumpkin seeds | 19 g |
| Tempeh | 19 g |
| Firm tofu | 17 g |
| Edamame | 11 g |
| Lentils, cooked | 9 g |
| Chickpeas, cooked | 9 g |
The target is the same as for anyone else: roughly 1.2 to 2.0 g per kg of body weight per day, and up to about 2.2 g/kg if you are training to build muscle. See how much protein per day for the full breakdown. Because plant foods are less protein-dense, you will simply eat somewhat larger portions to get there.
This is an old myth. You do not need to combine specific foods at each meal. Eating a variety of plant proteins across the day supplies all the essential amino acids, and soy and quinoa are complete proteins on their own.
Vegan? Lean on soy foods (tofu, tempeh, edamame, soy milk), legumes, and a plant protein powder for the easy wins, and keep an eye on vitamin B12, which is worth supplementing on a fully plant based diet.
Because plant portions are larger, it is easy to over- or under-estimate. Logging a week shows you exactly where you land and which foods pull the most weight.
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Start trackingValues are approximate and vary by brand and preparation. This article is general educational information, not medical or dietetic advice.