Eating style
High-protein vegan
Hitting a serious protein target without animal products. How much to aim for, which plant foods carry the load, and vegan recipes with at least 20 g a serving.
How much protein
The target does not change because the protein comes from plants. The International Society of Sports Nutrition puts the range for people who exercise at 1.4–2.0 g per kg of body weight a day, in doses of roughly 20–40 g spread evenly through the day. For a 70 kg person that is about 100–140 g.
Plant proteins are a little less concentrated and tend to be lower in the amino acid leucine, so aiming for the upper half of the range and mixing sources is a sensible margin. In a meta-analysis of nine resistance training studies, soya protein supplements produced the same gains in strength and lean mass as whey and other animal proteins.
Where it comes from
Soya does much of the work: firm tofu has about 17 g of protein per 100 g, and tempeh, edamame and soya mince belong to the same family. Seitan, lentils, beans, chickpeas, peanut butter and pea or soya protein powder fill in the rest. Dried lentils are about 25% protein by weight before cooking.
Beans and lentils bring carbohydrate and fibre along with their protein, so a high-protein vegan day usually runs higher in carbs than an omnivorous one. Build each meal around one concentrated source such as tofu, tempeh or seitan, then add beans or lentils. The recipes below are sorted with the highest protein first.
What to watch
Vitamin B12 is not naturally present in plant foods, so a supplement or fortified foods are needed. The NHS also lists calcium, iron, iodine, selenium, vitamin D and omega-3 fats as nutrients that take planning on a vegan diet. The Academy of Nutrition and Dietetics’ position is that appropriately planned vegan diets can be nutritionally adequate for adults.
Worth knowing
- Vitamin B12 is not reliably available from plant foods. Use a supplement or fortified foods.
- If you have kidney disease, talk to your doctor before raising your protein intake.
- Diet labels here are worked out from the matched ingredients. Always check packaged products yourself.
Common questions
Is plant protein worse for building muscle?
At the same total intake the difference is small. In a meta-analysis of resistance training studies, soya protein matched animal protein for gains in strength and lean mass.
Do I need protein powder?
No, but it is convenient. Reaching a high target from whole plant foods alone means a lot of volume and fibre, and a scoop of pea or soya protein closes the gap.
Do I have to combine proteins at every meal?
No. Eating a variety of plant proteins across the day covers the essential amino acids. Pairings such as beans with grains are convenient, not compulsory.
Sources
- International Society of Sports Nutrition Position Stand (2017): protein and exercise
- Messina et al., International Journal of Sport Nutrition and Exercise Metabolism (2018): soya versus animal protein and resistance training, a meta-analysis
- Academy of Nutrition and Dietetics (2025): Vegetarian Dietary Patterns for Adults, position paper
- NHS: The vegan diet
General information, not medical or dietary advice. Speak to a doctor or registered dietitian about your own situation.
