If you’ve stopped eating meat and other animal products for health, environmental or human reasons — or simply because you don’t like the taste — you’ve probably been pestered by an overly concerned relative or friend and asked, “So how do you get enough protein in your diet?”
Kaytee Hadley, RDN, a functional medicine dietitian in Richmond, VA, says it’s certainly possible for vegans and vegetarians to get all the protein they need. “It just takes a little nutritional knowledge and planning,” she says. “The biggest challenge is that there are only a few plants that are naturally protein-dense,” she says. “When you’re eating only plants, you have to pay more attention to making sure you’re getting enough variety and eating enough protein-rich foods.”
(Note: Many vegetarians To do Eat high-protein foods like eggs and dairy, but vegans don’t eat any animal products. Here, we’re focusing on plant-based foods. both of them (Types of food that everyone can enjoy.)
The best vegan and vegetarian sources of protein
Hadley notes that plant-based proteins are better than animal proteins in many ways. “Many studies show that plant-based protein has benefits over animal protein for heart health, cancer, and longevity,” she says. So be sure to eat plenty of these plant-based foods, which are particularly high in protein:
Tofu
Perhaps the most well-known of the plant-based proteins, tofu is the MVP in this category. It can be used in everything from stir-fries and smoothies to salads and even brownies. “Think of tofu as your plant-based chicken—it’s incredibly versatile and will soak up the flavor of any sauce or seasoning,” says Hadley.
Chickpeas
These flavorful chickpeas are nutrient-packed, rich in both protein and fiber. They’re also incredibly versatile, says Shanon Whittingham, RD, CDN, of The Nourish Center in Brooklyn, NY, who recommends roasting them for snacks, mixing them into hummus, or adding them to curries.
Devil
- Protein: 20g per 3-ounce serving
Made from wheat gluten (so unfortunately not an option for those with celiac disease or gluten intolerance), seiten is a great option for vegans looking to eat something with a “meaty” texture; it’s a popular plant-based alternative to bacon. (It’s also rich in iron, which is important for vegans).
Tempeh
- Protein: 17.2g per 3-ounce serving
Made from soybeans and rich in fiber, tempeh is still a bit of a vegan secret, but more and more grocery stores are stocking this nutty, chewy protein. “It amazes me that more people in the U.S. haven’t heard of or eaten tempeh,” says Hadley, pointing out an added benefit. “Because tempeh is fermented, consuming it raw or lightly cooked will provide you with natural probiotics to support a healthy gut.”
Whittington notes that tempeh, like tofu, is a complete protein source and recommends using it in sautés, sandwiches or as a meat substitute.
Lentil
- Protein: 9 grams in 1/2 cup cooked lentils.
Lentils are more than just a soup base, they’re part of a food group known as legumes, which are packed with fiber and protein. “They’re high in protein and fiber, and they’re great for digestion and keeping you full,” Whittingham says. “They’re also versatile and can be used in soups, stews, salads, and even veggie burgers.”
Soy or pea milk
- Protein: Soy, 9 g per cup; pea, 8 g per cup
If you don’t drink cow’s milk, there are plenty of plant-based alternatives like oat, hemp, and coconut, but the two best bangs for your protein buck are soy milk and hard-to-find but nutritious pea milk.
Quinoa
- Protein: 7.5g per cup of cooked quinoa
You can make a big batch of this grain in just a few minutes and store it in the refrigerator to use later in bowls or as a base ingredient in salads.
Hemp Seeds
- Protein: 10g in 3 tablespoons
“Many vegans struggle to get enough protein for breakfast without eggs, so I always recommend adding hemp seeds to dairy-free yogurt, cereal, toast, or smoothies,” says Hadley. Note: While these crunchy, slightly sweet seeds come from a hemp plant, they are not the same type that produces marijuana and can’t do it makes you fly.
Nutritional yeast
- Protein: 5g in 2 tablespoons
Vegans call this tasty yellow powder “nooch” and use it as a substitute for Parmesan cheese in pasta and popcorn, and to add a dash of flavor to many other foods. Perhaps more importantly, it contains high amounts of vitamin B12, which is nearly impossible to get from other plant-based foods.
Rice and beans
This classic dish is Whittingham’s favorite because it combines two different types of protein to contain all nine essential amino acids. “Rice is low in lysine but high in methionine, while beans are high in lysine but low in methionine,” he explains. “When eaten together, they complement each other to create a complete protein.”
Almond
- Protein: 6 grams Per 1 ounce, raw
Nuts are a major source of protein for most vegans, with almonds leading the way. Add them sliced or crushed to any sautéed or sautéed vegetable dish for an extra crunch, or bring a bag along for a filling snack.
Pea
- Protein: 4g in 1/2 cup cooked
Peas are a member of the high-protein legume family, which also includes beans, lentils, and peanuts. You can eat them as a side dish, in salads, as the main ingredient in soup, or tossed into any pasta dish. And who doesn’t love a classic carrot-and-pea combo?
Sprouted grain breads
There’s nothing more satisfying than a piece of hearty bread slathered with nut butter and topped with banana or mashed avocado and sea salt. But when it comes to protein, not all breads are created equal: Look for a variety made with sprouted grains, like Ezekiel Sprouted Whole Grain Bread.
Spinach
- Protein: 1 cup of raw spinach contains about 9 grams of protein.
Whether you eat it raw in your salad with orange slices or cook it with garlic as a delicious side dish, spinach is rich in both iron and protein.
Protein FAQ
Why is protein important?
Protein is one of the macronutrients responsible for many important health functions in your body. They’re made up of a variety of amino acids, which are the building blocks for basically everything in your body. “Adequate protein is essential for muscle building, tissue repair, and enzyme production,” Whittingham explains, noting that our bodies can’t produce all nine essential amino acids on their own. “Plant-based proteins provide other essential nutrients like fiber, vitamins, minerals, and antioxidants, in addition to supporting muscle health and maintaining a strong immune system,” he adds.
How much protein do I need?
The amount of protein you need to stay healthy and strong depends on a variety of factors, including your weight and activity level. However, vegans and vegetarians should aim for the following: 0.8 to 1 g of protein per kilogram of body weight per day(Remember to translate from pound to pound: a person weighing 150 pounds weighs about 68 kg, so the minimum daily protein intake should be about 55 g.)
How can I make sure I’m getting enough protein?
One of the best ways to make sure you’re getting the right amount of protein is to consult a registered dietitian, who can help you find meals and snacks that fit your needs, preferences, and lifestyle. In addition, follow these tips from Whittingham and Hadley:
Marisa Cohen is an editor in the Hearst Lifestyle Group’s Health Newsroom and has written about health, nutrition, parenting and culture for dozens of magazines and websites for the past two decades.
Valerie Agyeman (she/her) is a women’s health dietitian and host of the Flourish Heights podcast, where she produces scientific content covering often overlooked topics in nutrition, wellness and women’s health. She has over 10 years of experience in nutrition communications, corporate health and clinical nutrition. Valerie is a trusted expert and appears regularly on channels including the ABC. Good morning Washingtonand is an expert contributor to publications such as: Women’s HealthThirty and Shape.