Worried about protein on a vegan diet? This guide shows you how to meet your protein needs with delicious plant-based foods.
Getting Enough Protein on a Plant-Based Diet: A Complete Guide
By Operations Manager | 20 January 2026 | Category: Vegan Meals
One of the most common questions about plant-based eating is "Where do you get your protein?" The good news is that with smart food choices, meeting your protein requirements on a vegan diet is absolutely achievable.
Understanding Plant Protein
Unlike animal proteins which contain all essential amino acids, most plant proteins are "incomplete" – missing one or more essential amino acids. However, eating a variety of plant proteins throughout the day easily provides all the amino acids your body needs.
Top Plant Protein Sources
Tofu and Tempeh: 15-20g protein per 100g
Legumes (chickpeas, lentils, beans): 8-10g protein per cooked cup
Edamame: 17g protein per cup
Quinoa: 8g protein per cooked cup (complete protein!)
Nutritional Yeast: 8g protein per 2 tablespoons
Hemp Seeds: 10g protein per 3 tablespoons
Combining Proteins
Classic combinations that create complete proteins include:
Rice and beans
Hummus with wholemeal pita
Tofu stir-fry with brown rice
Lentil soup with quinoa
Daily Protein Goals
Most adults need 0.8-1.0g of protein per kg of body weight. Active individuals may need 1.2-1.6g per kg. For a 70kg person, that's 56-112g of protein daily – easily achievable with plant foods.
Plant-Based Made Simple
Our vegan meals are designed with protein in mind, combining complementary proteins to deliver 25-35g of complete protein per serve. No planning required – just heat and enjoy.
Foober — High-Protein Meal Delivery, Australia