We’ve all heard about how important protein is at one time or another.
While a lot of people only associate protein with muscle tissue, it plays a much bigger role than just that. Protein is an essential nutrient that our bodies need to function properly.
Proteins are literally the building block of pretty much every tissue in your body (1). We need it to maintain bone health, produce enzymes and hormones, and support immune function too.
There’s no way you can go without protein … Literally!
But, when we think of protein, we think about meat, eggs, and other animal products. Those are great sources of protein, and ones I recommend to many people.
But what about people on a vegan diet? They don’t eat animal products. So, where do they get their protein?
It is true that many vegans find it challenging to get enough quality protein in their diet. There just aren’t as many great sources of it.
However, don’t lose hope if you’re a vegan! There are still several sources of protein you can consume. You just have to be a little more strategic about it.
Don't worry - This is everything I'm here to walk you through and teach you about today!
I've helped plenty of vegans with this problem over the years. I’m confident that after reading this article, you’ll be ready to attack your diet and earn some awesome results!
First, let’s talk about how much protein you need.
How Much Protein Do You Need?
Let’s start with the basics…
How much protein do you actually need?
It’s a good amount, and probably more than you think it is. Exactly how much also depends on what results you’re looking for.
Are you looking for the bare minimum to prevent malnutrition? Or, do you want an adequate amount to help you earn better results in your fitness?
Here’s the thing…
The USDA’s recommendation is .36 grams of protein per pound of body weight.
That means a 175 lb person needs about 63 grams of protein per day.
But, this is only the minimum recommendation to prevent malnutrition. If you want to build muscle, or lose body fat, you’ll want more than that!
...and I mean way more!
So, instead of 0.36 grams per pound, you’ll want at least 0.73 grams up to 1 gram of protein per pound of bodyweight a day (2).
I shoot for 1 gram per pound, and it has made a noticeable difference for me! I’m less sore from my workouts, and I've seen consistent progress over time!
Now, it’s easier to eat that much protein if you're allowed to eat animal protein sources. Foods like meat, fish, dairy, and eggs are very protein dense.
As a vegan though, these aren't options. Plus, plant-based foods are more carb heavy, and less protein heavy most of the time.
So, it can be a little more challenging to eat enough vegan protein, but it’s still possible. It’ll just take more effort and planning.
There is another difference, however, between animal proteins and plant proteins. Pay close attention because this will influence which plant-based protein sources you choose.
What Makes Plant Protein Different?
Unfortunately, not all protein sources are created equal. This is especially true when it comes to animal proteins and plant-based proteins.
For this to make sense, it's important you understand something first. Proteins can be divided into two categories:
• Complete proteins
• Incomplete proteins
A complete protein is any protein source that contains all 9 essential amino acids. These are the amino acids that our bodies can’t make on its own, so we have to get them in our diet.
Our bodies can produce the other 11 amino acids from the foods we eat. Just not the essential ones.
If a food doesn’t have all 9 of the essential amino acids, it’s not considered a complete protein. Because of that, we’ll have to get the remaining amino acids from different foods.
The body needs enough of each essential amino acids to function properly. We use them for pretty much every bodily process in some way.
The vast majority of plant proteins do NOT contain all 9 essential amino acids. The majority of animal proteins DO contain all 9.
So yes, plant proteins in general are different from animal proteins.
But, here’s the thing…
Not every single food you eat needs to be a complete protein if you’re eating a diverse diet.
Think about it … You can pair foods together that are complementary to each other.
For instance, many vegans pair peas and rice together in their meals. By themselves, peas and rice do not contain all 9 essential amino acids.
...But together, they make a complete protein source. The amino acids that one food lacks, the other has.
As long as your protein intake is adequate from a variety of sources, you can build muscle just as well on a vegan diet (3). It may just take you some serious planning to get it done!
I'll make sure to cover some of the best vegan protein sources out there. That way, you'll have a full list to build your diet around!
Before I give you those, are there any benefits to following a vegan diet?
Benefits of a Vegan Diet
No matter which diet you pick, there can be some benefits that come with it. As you can imagine, the same can be said about a vegan diet.
First of all, people on a vegan diet tend to have lower BMIs than the average population (4). This could help support a reduced risk of chronic disease like heart disease.
Eating a vegan diet could also be great for weight loss (5). This is most likely because a vegan diet will typically be higher in fiber.
Fiber tends to be more filling, and eating more of it could help you eat less food overall. Plus it’s good for your gut, and a healthy gut can help support weight loss!
Following a vegan diet could also help support lower blood pressure and risk of type 2 diabetes (6, 7).
On top of that, a plant-based diet can be great for your heart and cardiovascular health (8). So, it’s safe to say there can be many benefits to following a vegan diet
Now, all of these benefits can come with one big risk ... Nutrient deficiencies.
A higher percentage of people on vegan diets run the risk of deficiencies in vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3s (9).
That’s a lot, which is why it's crucial to make sure you're planning ahead. This is where I recommend choosing the right foods and supplements to fill these gaps.
A vegan diet can only help so much if your body is lacking essential vitamins and minerals. Keep that in mind!
Now, besides those vitamins and minerals, protein is another nutrient that’s hard to get enough of on a vegan diet.
So, how do you go about getting enough protein on a vegan diet? What are some of the best vegan protein sources?
10 of The Best Vegan Protein Sources
Tofu
Tofu is pretty much a staple on any plant-based diet because it can be a great meat alternative. It's also a complete protein source, and pretty widely available.
Plus, many people find it delicious!
Tofu is actually made from bean curds pressed together in a process that’s very similar to cheesemaking. Tofu almost looks like little bricks of cream cheese.
You'll also get about 9 grams of protein per 3 ounces. There is something to keep in mind about tofu though...
Tofu is made from soy which contains isoflavones. Isoflavones are a type of phytoestrogen. Phytoestrogens can actually interact with the estrogen receptors in our bodies.
A single tofu burger can have 3x the estrogenic activity of a daily dose of estrogen replacement therapy (9). So, while tofu is a great source of vegan protein, keep this in mind.
You don’t want to over consume tofu because it can lead to small hormonal changes internally. It’s absolutely okay to have, but make sure it’s mixed into your diet, and not the whole thing.
So, what can you do with tofu besides munching on it?
Try making a tofu stir fry!
Tofu Stir Fry
Ingredients:
• 14 oz of Extra Firm Tofu
• 3 Large Garlic Cloves for Flavoring
• 3 Tbsp of Reduced Sodium Soy Sauce
• 10 oz of Spinach or Kale
• 2 oz of Broccoli
• 2 Tsp of Sesame Oil
• 2 Tbsp of Sesame Seeds
• Rice or Rice Noodles
Directions:
All you have to do is mix all the ingredients (except the rice or noodles) and fry it up on the stove. At the same time, cook your rice or noodles on the side.
Once the leafy greens are soft, you can serve it on top of your rice or noodles. Best served warm!
Quinoa
Quinoa is one of the only grain-like foods that’s a complete source of protein. There aren’t many vegan protein sources that offer complete protein.
So, this is another staple for many vegans!
Plus, quinoa has 8 grams of protein for every cooked cup. That’s pretty good, although to get a full 30 gram serving, that’s almost 4 cups.
So, even quinoa is another food that needs to be mixed with other high-protein foods for a balanced meal.
Looking for a good way to add quinoa for an extra vegan protein source? Try a quinoa salad!
Quinoa Garden Salad
Ingredients:
• 1 Cup of Quinoa
• 1 Can of Chickpeas
• 1 ½ Cups of Cucumber (Sliced)
• 1 Bell Pepper (Color of Your Choice)
• 1 Cup of Chopped Carrots
• ½ Cup of Cherry Tomatoes (Diced)
• ½ Cup of Red Onion (Diced)
• ½ Cup of Parsley
• Lemon for Seasoning
• Garlic for Seasoning
Directions:
Switch out any of these vegetables if you like. This recipe can be whatever you make it!
Just mix everything together and season with lemon and garlic (or add a dressing of your choice).
Nuts and Seeds
Nuts and seeds are a staple in many plant-based diets. They’re easy to eat, and they’re tasty!
They often come loaded with fiber and healthy fats, along with iron, calcium, magnesium, selenium, phosphorus, vitamin E, and certain B vitamins.
Obviously, they can also be a great source of vegan protein.
While they aren't complete proteins, they can be added to other protein sources to make one. Here's a little breakdown for you to see how much protein the popular sources have:
• Almonds: 9g per 1.5 oz
• Walnuts: 6.6g per 1.5 oz
• Cashews: 8g per 1.5 oz
• Peanut butter: 8g per 2 Tbsp
That’s a lot of protein in a small package. These are higher fats too, so the calories can add up quickly. Just keep that in mind!
Seitan
Seitan is a popular meat substitute, and it might be one of the most protein-packed options.
It’s made from wheat gluten, which means you could make it yourself. Either that or you can buy it in the refrigerator section at the grocery store. However, you should avoid it if you have celiac disease or a gluten allergy.
It actually has a very similar texture to meat, although it’s obviously not an animal product. It’s also not a complete protein source.
How much protein is in seitan?
Seitan has 20 grams of protein for every 3 ounces. That’s quite a lot of protein for a plant-based source if you ask me!
Many people aren’t familiar with different ways to eat this one, as it’s less well known. So, what’s a good way to get some seitan into your diet?
Try this seitan taco recipe!
Seitan Tacos
Ingredients:
• Taco Shells
• One Pre-cooked Seitan Strip (Per Taco)
• ½ Cup of Shredded Cabbage
• ½ Cup of Beans
• Guacamole
• Salsa
• Lime (For Flavor)
Directions:
Prepare seitan strips, cooking one for each taco. Once done cooking, put the seitan strips in taco shells. Cover with the cabbage, beans, guacamole, and salsa. Add lime juice to taste on each taco as well!
Spirulina
Spirulina is a blue-green algae that’s full of magnesium, riboflavin, manganese, and potassium. It’s super healthy for you!
It’s also an excellent source of vegan protein. Spirulina has about 8 grams of protein for every 2 tablespoons, and it’s a complete protein too.
Spirulina might not be something you know how to incorporate into your diet easily, so I have a quick and easy spirulina smoothie recipe.
Spirulina Smoothie
Ingredients:
• ½ Frozen Banana
• ½ Frozen Mango
• ½ Avocado
• ½ Cup Baby Spinach or Kale
• 1 Cup Almond Milk
• 1 Tsp Vanilla Extract
• 1 Scoop of Vegan Power Pro Vanilla Creme
• Spirulina Powder
Directions:
Throw all of the ingredients in a blender and blend until smooth.
Legumes
Legumes are vegan protein powerhouses. Plus, you have so many legume options to choose from.
Here are some popular legumes and how much protein they have:
• Peas: 8g per 1 Cup
• Chickpeas: 14.5g per 1 Cup
• Lentils: 18g per 1 Cup
• Beans: 15g per 1 Cup
Legumes are also sources of complex carbs, fiber, iron, folate, phosphorus, potassium, and manganese. They’re a healthful option whether you’re following a vegan diet or not.
Nutritional Yeast
Nutritional yeast is a deactivated strand of saccharomyces cerevisiae yeast. It might not sound appetizing, but these little yellow flakes have a distinct cheesy flavor.
About 16 grams of nutritional yeast has 8 grams of protein in it. So, it’s essentially 50% protein.
Another great bonus of nutritional yeast? It’s an excellent source of vitamin B12, which is a nutrient that’s hard for people on a vegan diet to get enough of.
Most B12 is found in animal products, so nutritional yeast can be a game changer for vegans! It makes a great topping to toss onto any pasta, salad, or even your popcorn.
Here’s one great snack you can add nutritional yeast to...
Nutritional Yeast Kale Chips
Ingredients:
• 2 Cups of Kale
• 1 Tbsp of Olive Oil
• Nutritional Yeast (Optional Amount)
Directions:
Toss the kale in a little olive oil and throw it into the air fryer for a few minutes. One cooked, sprinkle the kale with nutritional yeast for crunchy and cheesy snack.
Soy
Soy comes in so many different forms that you can enjoy. We already talked about one of them above, tofu.
You can get soy in everything from edamame to soy milk. It’s a good source of vegan protein too.
Did I mention it’s a source of complete protein as well? You can even buy fortified soy milk or soybeans that have vitamin B12 in them.
Edamame has about 9 grams of protein per ½ cup. Soy milk contains 6 grams of protein per cup (and it’s a great way to get your calcium for the day).
Similar to tofu, though, soy does contain phytoestrogens. These phytoestrogens can potentially lead to subtle feminizing effects if over consumed (10).
Not to say you shouldn’t have soy, but be aware of these effects. It’s just something to keep in mind so that you mix soy in, rather than make it your whole meal.
Oats
Oats are a surprising source of protein that can be added into a plant-based diet very easily.
The problem is, oats are not a complete source of protein. To get all 9 essential amino acids, you'd need to have it with a complimentary source. One popular option is peanut butter!
For every ½ cup of oats, you'll get 5 grams of protein (plus 4 grams of fiber, which is another nutritional win).
Ezekiel Bread
Not any old bread comes packed with protein like this one.
Only sprouted bread (often called Ezekiel bread) comes with about 5 grams of protein per slice. It’s a complete protein source too!
So, a simple Ezekiel bread sandwich can give you at least 10 grams of protein, just from the bread alone. That gives you the freedom to put whatever you want on that sandwich and know you’re getting a complete protein source.
Don’t reach for any regular loaf of bread when you could help get more vegan protein with Ezekiel bread!
What About Vegan Protein Supplements?
All of these foods are great sources of protein for a vegan diet. I highly recommend you incorporate these into your diet if you’re trying to get more protein as a vegan.
…But will that be enough if you’re trying to build muscle?
As I said earlier, I recommend you get more protein than what the USDA recommends … a lot more.
Yes, it can be tough to get that much protein on a vegan diet. For most people, it takes a significant amount of planning to even get close.
Take me for instance: I eat 225 grams of protein every single day. Doing that with only vegan protein sources would be super difficult.
For one, I'd have to eat mounds of food every day. Plus, I would most likely end up eating a ton of carbs and fats to hit my protein goal.
If you can find a way to do it all with whole foods alone, then great! There’s nothing wrong with eating whole foods, and in fact, I applaud those who can hit their protein goals that way.
I've worked with dozens of vegan dieters in my time as a nutrition coach. Getting enough protein is the number one thing they struggle with.
So, what do they do to make sure they get enough protein? Most, if not all of them, use vegan protein powders or supplements.
At 1st Phorm, our mission is to help real people earn real and long-term results. We know you don't take shortcuts with the work you put in to reach your goals. That's why we don't take any shortcuts when it comes to the supplements to help you reach them.
For vegan dieters, we offer a few great options to get more protein throughout the day.
Vegan Power Pro is a plant-based protein powder with an incredible 19g of protein per scoop! As someone who's had vegan protein powders before, most of them don't taste the greatest. I am very confident in saying that Vegan Power Pro is the best tasting plant-based protein I've ever had.
But, for those of you who don't like shakes, we also offer Vegan Power Pro Bars! Consider them a convenient and tasty on-the-go vegan protein source when you're in a pinch.
I should also mention that taking a vegan protein supplement after your workouts can be highly beneficial (11). It can help support quicker recovery and help you earn better results in the long term.
Earning Results With a Vegan Diet
Following a vegan diet can have a wide variety of benefits.
Plant-based diets can be quite healthy and normally include loads of fiber. Fiber is very filling, is great for gut health, and is great for blood sugar regulation too.
Vegan diets can also be very nutritious, and no animals are harmed.
Getting enough protein on a vegan diet can be difficult though. Believe it or not, I've known several vegans that started losing their hair because their protein intake was too low.
The good news is … Once they started eating more vegan protein sources, and using vegan protein supplements, that all stopped. Their hair came back, and they stopped losing it altogether.
Protein intake is important, especially on a vegan diet. That’s why I wrote this article. I hope you’re able to add these foods to your diet, and get significantly more protein.
If you find that you’re still struggling to get enough protein, try throwing in some vegan protein supplements. Don’t make them your main source of protein, but they can certainly help you fill in some gaps!
Vegan Power Pro is a high quality option with awesome flavors. It also has a VitaBerry blend with plenty of antioxidants and additional nutrients which can help support other aspects of your health.
If you prefer a protein bar, Vegan Power Pro Bars are the way to go. They’re delicious, and are packed with high quality protein too.
If you have any questions, or need any help earning results with a vegan diet, don't hesitate to reach out!
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central.
We'll be more than happy to help in any way we can!
References:
(1) LaPelusa A, Kaushik R. Physiology, Proteins. [Updated 2022 Nov 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555990.
(2) Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. doi: 10.3390/nu10020180. PMID: 29414855; PMCID: PMC5852756.
(3) Hevia-Larraín V, Gualano B, Longobardi I, Gil S, Fernandes AL, Costa LAR, Pereira RMR, Artioli GG, Phillips SM, Roschel H. High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports Med. 2021 Jun;51(6):1317-1330. doi: 10.1007/s40279-021-01434-9. Epub 2021 Feb 18. PMID: 33599941.
(4) Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016 Dec;116(12):1970-1980. doi: 10.1016/j.jand.2016.09.025. PMID: 27886704.
(5) Turner-McGrievy GM, Davidson CR, Wingard EE, Wilcox S, Frongillo EA. Comparative effectiveness of plant-based diets for weight loss: a randomized controlled trial of five different diets. Nutrition. 2015 Feb;31(2):350-8. doi: 10.1016/j.nut.2014.09.002. Epub 2014 Oct 18. PMID: 25592014.
(6) Lee KW, Loh HC, Ching SM, Devaraj NK, Hoo FK. Effects of Vegetarian Diets on Blood Pressure Lowering: A Systematic Review with Meta-Analysis and Trial Sequential Analysis. Nutrients. 2020 May 29;12(6):1604. doi: 10.3390/nu12061604. PMID: 32486102; PMCID: PMC7352826.
(7) McMacken M, Shah S. A plant-based diet for the prevention and treatment of type 2 diabetes. J Geriatr Cardiol. 2017 May;14(5):342-354. doi: 10.11909/j.issn.1671-5411.2017.05.009. PMID: 28630614; PMCID: PMC5466941.
(8) Satija A, Hu FB. Plant-based diets and cardiovascular health. Trends Cardiovasc Med. 2018 Oct;28(7):437-441. doi: 10.1016/j.tcm.2018.02.004. Epub 2018 Feb 13. PMID: 29496410; PMCID: PMC6089671.
(9) Shappell NW, Berg EP, Magolski JD, Billey LO. An In Vitro Comparison of Estrogenic Equivalents Per Serving Size of Some Common Foods. J Food Sci. 2019 Dec;84(12):3876-3884. doi: 10.1111/1750-3841.14847. Epub 2019 Nov 19. PMID: 31742680.
(10) Jargin SV. Soy and phytoestrogens: possible side effects. Ger Med Sci. 2014 Dec 15;12:Doc18. doi: 10.3205/000203. PMID: 25587246; PMCID: PMC4270274.
(11) Naclerio PhD F, Seijo PhD M, Earnest PhD CP, Puente-Fernández MSc J, Larumbe-Zabala PhD E. Ingesting a Post-Workout Vegan-Protein Multi-Ingredient Expedites Recovery after Resistance Training in Trained Young Males. J Diet Suppl. 2021;18(6):698-713. doi: 10.1080/19390211.2020.1832640. Epub 2020 Oct 16. PMID: 33063541.
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