Plant-Based Protein: How to Get Enough Without Meat 🥜

More and more people are adding plant-based meals to their diets—whether they’re vegan, vegetarian, or just looking to eat less meat. But one common worry is: “Will I get enough protein?” The good news is yes—if you know which plant-based foods are high in protein and how to combine them.​

First, let’s debunk a myth: Plant-based protein can be just as good as animal protein. While some plant foods (like beans or nuts) are “incomplete” proteins (meaning they don’t have all 9 essential amino acids), combining them with other plant foods fixes this. For example, rice and beans together make a complete protein—perfect for a balanced meal.​

Here are the best plant-based protein sources (and how much protein they have per serving):​

• Lentils: 9g per ½ cup cooked (great for soups, salads, or curries).​

• Chickpeas: 7g per ½ cup cooked (blend into hummus, add to grain bowls, or roast for a snack).​

• Tofu: 10g per 3 oz (marinate and grill, stir-fry, or add to smoothies for a protein boost).​

• Tempeh: 15g per 3 oz (fermented soy—heartier than tofu, perfect for sandwiches or stir-fries).​

• Quinoa: 4g per ½ cup cooked (a complete protein! Use as a base for bowls or salads).​

• Nuts & Nut Butters: 7g per 1 oz nuts (or 1 tbsp nut butter)—try almonds, walnuts, or peanut butter.​

• Edamame: 8g per ½ cup cooked (steamed and lightly salted, they make a great snack).​

How to make sure you’re getting enough plant-based protein:​

• Add protein to every meal: Put chickpeas in your salad, add tofu to your stir-fry, or sprinkle nuts on your oatmeal.​

• Combine incomplete proteins: Pair grains (like rice or quinoa) with legumes (like beans or lentils) to make a complete protein. For example, black beans and brown rice, or lentil soup with a side of bread.​

• Don’t forget fortified foods: Some plant milks (like soy milk or almond milk) are fortified with protein, as well as breakfast cereals and vegan yogurts. Check the label!​

What about protein powder? Plant-based protein powders (like pea, soy, or rice protein) are a convenient way to boost your intake—especially if you’re short on time. Add them to smoothies, oatmeal, or even baked goods (like muffins or pancakes).​

💡 Pro Tip: Most adults need about 0.8g of protein per kg of body weight per day (e.g., a 68kg person needs about 54g of protein). Plant-based eaters may need a little more (1-1.2g per kg) because some plant proteins are less bioavailable. Use a food-tracking app (like MyFitnessPal) to make sure you’re hitting your goals.