You can get protein from familiar plant foods such as beans, lentils, tofu, nuts and seeds. [3] Working out how they fit into breakfast, lunch and dinner is a useful place to start if you're eating less meat or moving to a fully plant-based diet.
I would begin with the meals you already enjoy. A lentil sauce for pasta, chickpeas in a curry or tofu with noodles gives you something practical to try. You can then look at portions and your own protein needs, instead of feeling you have to rebuild every meal around an unfamiliar product.
This guide covers how much protein you may need, the foods that provide it and questions about exercise, protein powders and combining foods. The meal ideas work with organic or non-organic ingredients. Choose what fits your budget and what you will enjoy cooking.
Why does my body need protein?
Protein helps your body grow and repair tissues, including muscle and bone. It also has roles in fighting infection and making hormones. [2] During digestion, protein is broken into smaller building blocks called amino acids, which your body uses to make the proteins it needs. [1]
How much protein do I need each day?
The UK adult reference intake is 0.75g per kilogram of body weight daily. That works out as 45g for someone weighing 60kg, or 52.5g at 70kg. Age, health and intensive training can affect your needs. [1]
You may also see 1g per kilogram suggested for vegans, based on research about how the body handles plant proteins. The Vegan Society explains this alongside the UK reference intake. At 60kg, it would mean 60g daily. [2] The figures reflect different recommendations; you haven't misread the calculation.
I would begin by looking at the meals you already make. Which food will supply protein in each one? Beans on toast or lentils in a sauce can be useful starting points. If you want to check amounts, note your usual meals for a few days and use the products' labels. A dietitian can help with individual needs.
Do I have to combine proteins at every meal?
You don't need to pair foods in a special combination at every meal. A varied diet with enough food and protein across the day is the useful starting point. [5] Rice and beans can be a lovely dinner, but they don't have to appear together every time you eat.
Dr Michael Greger addresses this question on NutritionFacts.org, explaining that:
"all plant proteins have all of the essential amino acids."
Essential means your body needs to obtain these amino acids from food. The proportions differ between foods, so variety matters. Lentils, grains and soya foods can each contribute to the overall mix. [5] Try beans at lunch and tofu at dinner, or lentil soup one day and a chickpea dish the next.
A 2019 review by nutrition researchers François Mariotti and Christopher Gardner also concluded that:
"the question of any amino acid deficiency has been substantially overstated."
The review supports eating a variety of protein-rich plant foods, with enough food overall. If your menu is very limited or your appetite is low, it deserves a closer look. Dr Greger explains the topic for readers; Mariotti and Gardner bring together research rather than reporting a new trial.
Which vegan foods can I use for protein?
Beans, chickpeas and lentils are all pulses. Alongside them, tofu, tempeh (a fermented soya food), nuts, seeds and nut butters can provide protein. Other options include soya mince and seitan, made from wheat. Check ingredients because some meat alternatives contain animal products. [3]
Tofu is an ingredient I love, and there are plenty of other foods to explore. Pick a dish that sounds good to you:
- Stir red lentils into soup, dhal or tomato pasta sauce.
- Mash chickpeas with lemon and herbs for a sandwich filling.
- Add kidney beans to chilli or white beans to a vegetable stew.
- Try firm tofu in a stir-fry, or silken tofu in a smooth sauce. [4]
- Spread peanut butter on toast or use tahini in a dressing, taking any allergies into account.
The lentil guide can help you choose a variety for cooking. If you're still eating meat and want a smaller change, try replacing half the mince in a familiar sauce with lentils. Follow a recipe for the type you buy, then decide what you would change next time.
How much protein is in those foods?
These examples come from the British Nutrition Foundation's table. They refer to 100g in the stated form. [1] The amount in your own product may differ, so check its label.
| Food | Protein |
|---|---|
| Red lentils, boiled | 7.6g |
| Chickpeas, canned | 7.2g |
| Kidney beans, canned | 6.9g |
| Tofu, steamed | 8.1g |
How do I work out the protein in my portion?
Find the protein figure per 100g or 100ml, then look at the amount you actually eat. The manufacturer's suggested portion may be different from yours. [6] For a hypothetical food containing 8g per 100g, a 150g serving provides 12g: multiply 8 by 1.5.
Check whether the figures refer to the food dry, cooked or drained. Use the weight that matches those instructions. A dry packet of lentils and cooked lentils contain different amounts of water, so comparing their figures without checking preparation can be confusing.
Check what a product supplies alongside protein, including salt and saturated fat in meat alternatives. [4] If you prefer an organic plant drink, plan separately for its unfortified nutrients: UK organic plant drinks cannot be fortified and aren't nutritionally equivalent replacements for fortified versions. [16] Fortified means vitamins or minerals have been added. The plant milk guide explains the choices.
What could I eat for breakfast, lunch and dinner?
I plan the week's meals before shopping so I know which ingredients I need. Choose a couple of meals you'd like to try and check what you already have. Use these ideas as a starting point, with portions to suit you. They aren't a calculated daily protein total.
Breakfast
Try scrambled tofu on toast, beans with tomatoes, or porridge with peanut butter and your preferred plant drink. Compare plant yoghurts on their protein labels if you enjoy them. Oats and chopped nuts can go in the bowl too.
Lunch
In summer, I love a salad with lots of different vegetables. You could add chickpeas or beans and serve it with bread. In winter, a lentil soup might appeal more. A wrap with chickpeas and vegetables or leftover dhal can also make a lunch you look forward to.
Dinner
I enjoy curries, Thai flavours and ramen. For an idea to start with, try the quick basic vegan dhal, or make tofu with noodles and vegetables. Lentils can also go into a familiar tomato pasta sauce. Keep the seasonings you enjoy while trying a different protein food.
Make a plan for the evenings you won't want to cook
Batch cooking is essential for me. Having a meal ready makes a difference when time is short. You could make extra soup, stew or dhal and decide when you'll use the portions. Follow product instructions and the Food Standards Agency's guidance on chilling, freezing and defrosting. [17]
What have plant-based doctors studied?
A 2018 trial by Dr Hana Kahleová and colleagues, including Dr Neal Barnard, assigned 75 adults with overweight to a low-fat vegan diet or to continue their usual diet for 16 weeks. The vegan group improved body weight, fat mass and measures of insulin resistance, meaning a reduced response to insulin. [14]
The researchers also found links between changes in protein sources and body fat. People changed their whole diet, so plant protein alone cannot be given the credit for those results. [14] This helps answer a question about dietary patterns. For muscle building, the studies below look more directly at training and protein intake.
Can I build muscle while eating vegan?
Yes, studies show it is possible with a planned diet and resistance training, such as weight training. [8] The US National Institutes of Health summarises athlete protein guidance of about 1.2 to 2g per kilogram daily. This range relates to training and recovery, rather than a target for every person who exercises occasionally. [7]
In a 2021 study, 19 habitual vegans and 19 omnivores completed 12 weeks of supervised resistance training. Protein intake was matched at about 1.6g per kilogram, using soya supplements for vegans and whey for omnivores. Both groups gained muscle and strength, with no statistically significant differences between groups. The study involved young, previously untrained men, so it doesn't answer the question for every age or menu. [8]
A 2025 review found a small overall muscle-mass advantage for animal protein, but no significant difference between soya and milk protein in that comparison, or in strength overall. [9] A 2026 review of 18 trials lasting at least six months found no significant differences in lean body mass (the body's non-fat tissue) or strength between plant and animal supplements; most plant supplements were soya-based. [12]
The reviews used different study selections. Together, they leave room for further research on different plant proteins and populations. If muscle building is your goal, review your training, food intake and protein target with an appropriately qualified sports dietitian.
Do I need protein powder?
You don't automatically need a powder to start eating plant-based meals. Most people in the UK get enough protein without supplements, although powders can be convenient for some people doing intensive training. Food can also meet their needs. [1]
Before buying a tub, work out where it would fit. Would it fill a gap you have identified, or would a meal or snack suit you better? If you choose one, compare the amount per serving, ingredients and suitability for vegans. Whey is a milk protein, as used in the muscle study above. [8]
A few more practical questions
What if I don't like beans or can't eat soya?
For a different texture, try blended lentil soup or a smooth chickpea spread. If soya is unsuitable, explore other pulses, nuts and seeds you can eat. [3] With several allergies or restrictions, a dietitian can help you find a range of suitable foods. Avoid repeatedly cutting foods out without workable replacements.
What if beans make me bloated?
Introduce higher-fibre foods gradually and keep up fluids. UCLA Health's doctors explain that a sudden increase in fibre can increase gas while your gut adjusts. [15] Try a smaller amount of beans in a familiar meal first. Persistent, painful or worrying symptoms deserve advice from your GP.
Can I keep it affordable and quick?
Plan a couple of meals, then check the cupboard before shopping. Tinned beans can suit a quick dinner, while dried lentils might go into a soup you plan to batch cook. Compare prices for the amounts you'll use and follow preparation instructions. Organic is optional; choose what works for your budget and routine.
What if I try a change and don't stick with it?
I'd want to know what you enjoyed and what was difficult. If the meals took too long, try having one ready for a busy evening. If you disliked a texture, choose another recipe. You can keep the part that worked and take the next change at your own pace.
When should I get individual advice?
If you're losing weight without trying, struggling to eat or feeling persistently weak, speak to your GP. Those symptoms can have different causes and should be assessed. [10] This adult guide also isn't a substitute for tailored advice during pregnancy, childhood or when a medical condition affects your diet.
Protein is part of the wider picture. Vitamin B12, calcium, iodine and vitamin D also need planning on a vegan diet. [11] The balanced plant-based diet guide brings those decisions together with more of my story. For this week's cooking, choose a meal you want to try and put its ingredients on the list.
