Opting for a vegan diet brings numerous health benefits, but one concern many have is how to obtain protein as a vegan. When eliminating animal sources of protein from your diet, such as chicken breasts, steak, eggs, and dairy, it can be challenging at first to replace those nutrients with plant-based sources.
However, getting the right amount of protein as a vegan isn’t as difficult as many people think. As Ronneil Ramlal, CEO at Protein Chefs, says, “With the right plant-based food combinations and consistency, a vegan diet can fully support your protein needs for strength, recovery, and overall health.”
In this article, you’ll learn how to calculate your protein needs, explore the best high-protein vegan foods, and understand how to build meals that cover your nutritional bases.
Whether you're new to plant-based eating or want to feel more confident about your nutrition, this guide is here to support you. Let’s get started.
First, How Much Protein Do You Need?
Before exploring plant-based protein sources, it’s helpful to understand how much protein your body needs. Protein plays a critical role in muscle repair, hormone production, immune support, and overall cellular health.
According to Health Canada and Dietitians of Canada, adults should aim for about 0.8 grams of protein per kilogram of body weight per day. This is considered the baseline for healthy individuals who are moderately active.
How to Calculate Your Daily Protein Needs
To estimate your ideal intake:
- Convert your weight from pounds to kilograms:
Divide your weight in pounds by 2.2.
For example, 150 lbs ÷ 2.2 = 68 kg
- Multiply by 0.8 grams:
68 kg × 0.8 = 54 grams of protein per day
This number represents the minimum daily requirement for the average adult. If you’re highly active, recovering from illness, pregnant, or lactating, your needs may be higher, closer to 1.1 to 1.3 grams per kilogram or more, depending on your situation.
Best High Protein Foods for Vegans
Not all plant-based proteins serve the same role. Some are great for anchoring a meal, while others help fill in nutritional gaps or round out your daily intake. Below, we’ve grouped top vegan-friendly protein sources into three categories to help you plan your meals more effectively.
Highest Protein Vegan Foods: Your Daily Go-To’s
These foods are rich in protein and ideal for regular, daily meals. They’re great as mains or key ingredients in bowls, wraps, stir-fries, and hearty salads.
Lentils
Lentils are budget-friendly legumes that are easy to cook and incredibly filling. They’re high in both protein and fibre, making them an excellent base for soups, curries, and even veggie burgers.
Per serving: 1 cup cooked: 230 cal, 18g protein, 40g carbohydrates
Tofu
Tofu is a soy-based protein that can be adapted to almost any dish. It’s mild in flavour, so it soaks up marinades and seasonings beautifully—great for stir-fries, bowls, or scrambles.
Per serving: ½ cup: 190 cal, 20g protein, 4g carbohydrates
Tempeh
Tempeh is a firm, nutty block made from fermented soybeans. It’s more textured than tofu and holds its shape well in sandwiches, wraps, and skillet meals.
Per serving: ½ cup: 200 cal, 17g protein, 10g carbohydrates
Seitan
Seitan is a wheat-based meat alternative with a chewy, savoury texture. Often called “wheat meat,” it’s one of the most concentrated vegan protein sources available.
Per serving: 3 oz: 120 cal, 21g protein, 4g carbohydrates
Edamame
Edamame are young soybeans that can be eaten straight from the pod or shelled. They’re protein-rich and make a great snack, side dish, or salad topper.
Per serving: 1 cup cooked: 190 cal, 17g protein, 14g carbohydrates
Chickpeas
Chickpeas are hearty legumes that can be used in everything from curries to hummus. They’re especially filling thanks to their combination of protein, fibre, and slow-digesting carbs.
Per serving: 1 cup cooked: 270 cal, 15g protein, 45g carbohydrates
Black Beans
Black beans are soft, earthy, and perfect for Mexican-inspired meals. They’re great in tacos, soups, stews, or mixed into rice bowls for a complete meal.
Per serving: 1 cup cooked: 225 cal, 15g protein, 40g carbohydrates
|
Ready for more nutrition insights? Read these next: |
Supportive Protein-Rich Vegan Foods
These plant-based options offer a moderate amount of protein and make excellent additions to meals, smoothies, or snacks. They’re great for filling in nutritional gaps and demonstrate how to get high protein as a vegan through everyday meals and snacks.
Hemp Seeds
Hemp seeds are small, nutty-tasting seeds from the hemp plant. They’re loaded with protein, omega-3s, and all nine essential amino acids, making them great for sprinkling on salads, smoothie bowls, or oatmeal.
Per serving: 3 tbsp: 170 cal, 10g protein, 2g carbohydrates
Pumpkin Seeds
Pumpkin seeds, also known as pepitas, are a crunchy, savoury snack or salad topper. They’re rich in protein, iron, and magnesium—ideal for boosting both flavour and nutrition.
Per serving: ¼ cup: 180 cal, 9g protein, 4g carbohydrates
Nut Butters
Nut butters are creamy spreads made from ground nuts, such as peanuts, almonds, or cashews. They provide moderate protein along with healthy fats, but are best used in controlled portions due to their high calorie content.
Per serving: 2 tbsp peanut butter: 190 cal, 8g protein, 6g carbohydrates
Soy Milk
Soy milk is a popular plant-based milk made from soybeans. It contains more protein than most other non-dairy milks and works well in smoothies, cereal, or baking.
Per serving: 1 cup unsweetened: 100 cal, 7g protein, 4g carbohydrates
Nutritional Yeast
Nutritional yeast is a flaky, cheese-flavoured seasoning made from deactivated yeast. It’s often fortified with B12 and adds a savoury, umami flavour to popcorn, pasta, and roasted veggies.
Per serving: 2 tbsp: 60 cal, 8g protein, 5g carbohydrates
|
Pro-Tip: Pair high-protein foods with a source of vitamin C such as bell peppers, citrus fruits, or strawberries. This helps your body absorb more iron from plant-based meals and adds more nutritional value to your plate with minimal effort. |
Supplemental Vegan-Friendly Protein Sources
Quinoa
Quinoa is a naturally gluten-free seed often used like a grain. It’s one of the few plant-based foods that’s a complete protein, making it an excellent base for salads, bowls, and side dishes.
Per serving: 1 cup cooked: 220 cal, 8g protein, 39g carbohydrates
Oats
Oats are a hearty whole grain often eaten as porridge or added to baked goods. They offer a small but meaningful amount of protein and pair well with nut butters, seeds, and plant-based milk for extra protein.
Per serving: 1 cup cooked: 150 cal, 6g protein, 27g carbohydrates
Whole-Grain Bread
Whole-grain bread is denser and more nutrient-rich than white bread. It adds a steady source of plant-based protein and fiber, especially when paired with hummus, tofu, or nut butter.
Per serving: 2 slices: ~140 cal, 6–8g protein, ~24g carbohydrates
Leafy Greens
Leafy greens like spinach, kale, and collards contain small amounts of protein. While not a primary protein source, they contribute to your daily intake and add plenty of micronutrients.
Per serving: 1 cup cooked spinach: ~40 cal, 5g protein, 7g carbohydrates
Fruit
Fruits like berries and bananas contain minimal protein but can complement higher-protein meals and snacks. They’re best used to round out meals and add fibre, vitamins, and natural sweetness.
Per serving: 1 cup fruit: ~60–110 cal, 1–2g protein, 15–25g carbohydrates
Vegan Protein Sources: A Quick-Look Summary
The key to getting enough protein on a vegan diet is variety. Combine core sources with protein-supporting foods, and use supplemental sources to round out your meals. A tofu stir-fry with quinoa, vegetables, and hemp seeds meets every category and easily provides 25–30 grams of protein or more.
|
Types of Proteins |
Food Item |
Protein (per serving) |
Notes |
|
Core Protein Sources |
Lentils (1 cup cooked) |
18g |
Hearty and versatile; great for meals |
|
Tofu (½ cup, firm) |
20g |
Complete protein; absorbs flavour well |
|
|
Tempeh (½ cup) |
17g |
Firm and nutty; fermented for gut support |
|
|
Seitan (3 oz) |
21g |
Very high in protein; wheat-based |
|
|
Edamame (1 cup cooked) |
17g |
Great snack or salad add-in |
|
|
Chickpeas (1 cup cooked) |
15g |
Use in stews, hummus, or roasted |
|
|
Black Beans (1 cup cooked) |
15g |
Great in bowls, tacos, and chili |
|
|
Protein-Supporting Foods |
Hemp Seeds (3 tbsp) |
10g |
Add to smoothies, oatmeal, salads |
|
Pumpkin Seeds (¼ cup) |
9g |
Crunchy topper for meals and snacks |
|
|
Nut Butters (2 tbsp) |
8g |
High in fat; use in moderation |
|
|
Soy Milk (1 cup) |
7g |
Use in coffee, cereal, and baking |
|
|
Nutritional Yeast (2 tbsp) |
8g |
Cheesy flavour; rich in B12 if fortified |
|
|
Supplemental Protein Sources |
Quinoa (1 cup cooked) |
8g |
Great base for bowls; complete protein |
|
Oats (1 cup cooked) |
6g |
Use as breakfast base with toppings |
|
|
Leafy Greens (1 cup cooked) |
4–6g |
Adds volume and nutrients to meals |
|
|
Whole-Grain Bread (2 slices) |
6–8g |
Pairs well with hummus or nut butter |
|
|
Fruit (1 cup berries/banana) |
1–2g |
Small contribution; pair with other proteins |
Make High-Protein Vegan Meals Easy with Protein Chefs
Getting enough protein as a vegan doesn’t have to be complicated or tedious. Once you understand your needs and know where to find plant-based protein, building balanced, satisfying meals becomes second nature. Whether you're making lentil curry from scratch or sprinkling hemp seeds over your oats, every choice adds up.
But if you’re short on time, energy, or just want a break from cooking, Protein Chefs has your back. We offer chef-prepared, high-protein vegan meals that are nutritionally balanced and ready to go. No prep. No guesswork. Just real food that fits your lifestyle.
Ready to make vegan meals even easier? Let Protein Chefs do the cooking so you can spend more time enjoying your meals and less time planning them.
First time customer? We’ll take $15 off your first order.
