Think ‘protein’ and you’ll likely think of meat. But plant-based sources, like tofu, tempeh and quinoa, can all contribute protein to a healthy diet.
While meat and dairy products have the most protein, you can still get plenty from plants. A healthy plant-based diet can offer more than enough protein to meet your body’s needs.
‘Plant-based’ doesn’t necessarily mean vegan or vegetarian. Having a plant-based diet just involves basing your meals around plants.
It’s important to eat a variety of plants to get your protein – this gives you the full range of essential amino acids. These are the building blocks of protein, and you can only get certain amino acids (the nine essential ones) from food.
Plant-based foods don’t just contribute to your daily protein needs, they’re rich in other essential, health-promoting nutrients, such as fibre, vitamins, minerals and polyphenols.
Let’s take a look at 10 great sources of plant-based protein. Afterwards, we’ll examine why protein is so important, how much we need each day and how to achieve this just by eating plants.
1. Tofu
Tofu is made from ground and pressed soybeans. Some people also refer to it as soybean curd.
A 100-gram portion of tofu contains around 7.17 g of protein. However, some branded products may contain more.
Tofu is a complete protein source. This means that it contains all nine essential amino acids in decent amounts.
Some classic meals that feature tofu are stir-fries and curries, where the tofu absorbs the strong flavours. You could also add tofu to smoothies to give them a protein boost.
Check out our recipe for a crispy tofu, ginger and oyster mushroom stir-fry.
2. Tempeh
Tempeh is also made from soybeans. It’s much firmer than tofu and has a slightly nuttier taste.
A 100-g portion of tempeh contains an impressive 20.3 g of protein. And because it’s made from soybeans, it’s also a complete protein source.
Tempeh works well in similar dishes to tofu. But because it’s denser and has a stronger flavour, you might find that tempeh works better as a meat substitute in other meals.
Why not try this hearty tempeh lasagne recipe?
3. Quinoa
Quinoa is a grain that originates from South America. It’s an essential protein source, and it’s gluten-free, making it a great carb option if you’re avoiding gluten.
A 100-g portion of uncooked quinoa contains around 14.1 g of protein.
Quinoa pairs well with any sauce, and it’s a great base for salads. If you have time, you can precook a big batch and add it to meals throughout the week.
Check out our recipe for warm roasted squash, almond and quinoa salad.
4. Seeds
Seeds are great sources of fibre, healthy fats and many nutrients, including protein.
Here’s how much protein you’ll find in 1 tablespoon of certain seeds:
Hemp and chia seeds are both essential protein sources.
Seeds make an easy topping for almost any dish, from soups to smoothies and salads. They add bulk to sauces, and larger seeds can make a handy snack between meals.
These seed-filled berry breakfast pots can help you start the day with extra protein.
5. Nuts
Like seeds, nuts offer beneficial fibre, healthy fats and other nutrients, including plenty of protein.
Here’s how much protein is in 100 g of certain nuts – bearing in mind that a portion (handful) of nuts is around 30 g:
Nut butters are also great sources of protein. For instance, 2 tbsp of smooth peanut butter contains 7.1 g of protein.
Nuts make a great snack on their own, and they work well in many sweet and savoury dishes. These recipes for chocolate tiffin bars and a sage and mushroom nut roast are two ways to add nuts to your menu for the week.
6. Seitan
Seitan is a meat alternative made from wheat gluten, itself a form of protein. It has a similar texture to meat, so it’s easy to swap into dishes to make them plant-based.
A 100-g portion of fried seitan contains around 12.8 g of protein.
Seitan is an excellent choice if you’re looking for a meat replacement that isn’t highly processed.
Learn more about ultra-processed foods here.
7. Peas
Peas are a small, versatile pulse. They make a sweet, refreshing side dish, but they also add body and protein to a wide variety of meals.
A 100-g portion of peas contains around 5.42 g of protein.
Available tinned or frozen, peas are a particularly accessible source of plant-based protein.
You might enjoy this comforting, pea-filled recipe for lemony spring greens risotto.
8. Lentils
Lentils are another versatile, accessible pulse that you can find dried or precooked in tins or pouches.
In 100 g of cooked lentils, you’ll get around 9.2 g of protein.
Lentils have a delicious meatiness to them, so they’re a great replacement for a half or whole portion of mince in dishes like spaghetti bolognese.
They also feature in this smoky lentil and tomato soup recipe.
9. Beans
There’s almost a bean for every occasion. From elaborate curries and chillies to the quick and hearty beans on toast, they’re a handy way to add protein to your plate.
Here’s how much protein you’ll find in 100 g of these beans:
Edamame beans, or immature soybeans, are a complete protein source.
For a meal packed with plant-based protein, give this three-bean chilli recipe a go.
10. Brown rice
Rice is a staple food for millions of people around the world. If you’re looking to max out on protein, you’ll get more from brown rice than white.
In 100 g of raw, long-grain brown rice, you’ll find around 7.25 g of protein.
Although brown rice contains less protein than quinoa, it’s less expensive and usually easier to access.
Try using brown rice in this sticky miso tofu bowl recipe.
Why do we need protein?
Protein is one of the three macronutrients that your body needs to work properly. The others are carbohydrates and fats.
Here are some of the things that we need protein for:
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energy
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digestion
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communication between cells and tissues
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tissue growth and repair
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healthy organs, including the heart and brain
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a healthy immune system
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transporting oxygen through the bloodstream
When you eat foods containing protein, your body breaks down the protein into amino acids. Your body then links together these amino acids in different combinations to achieve different purposes.
We can make some of the amino acids we need, but as we mentioned earlier, there are nine amino acids that we need to get from our diet.
While meat and dairy products typically have all nine essential amino acids, not all plants offer the full range in significant amounts.
But eating a variety of plant-based protein sources usually offers all the amino acids that your body needs. For example, peas and rice complement each other – each provides more of the amino acids that the other is low in.
How much protein should we eat each day?
In the UK, the current recommendation is that adults eat 0.75 g of protein a day for every kilogram (kg) of body weight.
So, someone weighing 60 kg would aim to eat 45 g of protein a day, whereas someone weighing 75 kg would aim for around 56 g of protein.
The vast majority of people in the UK get enough protein from their diet and don’t need to worry about eating more.
However, some people may need more protein at certain times of life. This includes:
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During pregnancy: Over the course of a pregnancy, you need 3–4 g of extra protein a day, on average.
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During later years: As we age, we start to lose muscle mass and strength. To reduce the impact, some experts recommend that older adults aim for 25–30 g of high-quality protein in each meal.
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If you’re very active: If you exercise very regularly, particularly if you do resistance training, you’ll need slightly more protein. Aim for 1.0 to 1.2 g of protein a day for every kg of body weight. So, someone who’s very active and weighs 60 kg would need 60–72 g of protein a day, compared with the 45 g of protein they’d require for their general health.
How to get enough protein per day in a plant-based diet
A list of good plant-based protein sources is one thing, but how does that translate into a day of eating?
We’ve put together a 1-day meal plan suitable for a plant-based diet. This doesn’t just meet the recommended protein target, it surpasses it.
Our meal plan provides around 90 g of protein, demonstrating how achievable it is to get enough protein from plants.
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Breakfast: Protein pancakes (29 g of protein)
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Lunch: Puy lentil salad with beetroot and walnuts (18 g of protein)
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Snacks: 2 handfuls of almonds (12.84 g of protein), 1 boiled egg (6 g of protein) or 3 tbsp of natural yoghurt (6 g of protein)
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Dinner: Veggie chilli with 50 g of quinoa (27.2 g of protein)
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Extra: 1 tbsp of hemp seeds added to a meal (3.16 g of protein)
While some of these meals can be time-consuming, plenty of easier, quicker recipes still contain good amounts of protein.
Overnight oats with seeds and peanut butter or baked beans on seeded toast are simpler options when time is in short supply.
You might prefer to cook more complex meals in bulk so you’ll have leftovers to reheat throughout the week.
Summary
There are many good sources of plant-based protein, including tofu, quinoa, nuts, seeds and pulses. You’ll easily meet your protein needs if you have a diverse, plant-based diet – with or without meat and dairy.
While individual plant foods don’t contain as much protein as meat and dairy products, plants do offer additional nutrients, like fibre, vitamins and minerals, which provide other benefits to your health, including your gut health.
So, even if you have a strictly plant-based diet, you’ll be able to meet your protein requirements without needing any of the heavily processed foods that companies market as high in protein.
To learn more about other gut health topics, visit Symprove’s Gut Hub.
Sources
Dietary protein recommendations and the prevention of sarcopenia. Current Opinion in Clinical Nutrition & Metabolic Care. (2010). Link.
FoodData Central. (n.d.). Link.
Inadequacy of protein intake in older UK adults. Geriatrics. (2020). Link.
Nutrition during pregnancy: Part I weight gain: Part II nutrient supplements. (1990). Link.
Plant proteins: Assessing their nutritional quality and effects on health and physical function. Nutrients. (2020). Link.
Protein. (2023). Link.
Sport and exercise. (2020). Link.
