How to get enough protein on a plant-based diet
Getting enough protein is actually easy on any way of eating. What matters more is absorbing it well and getting enough of it. Let's take an average: a woman who weighs 55–60 kg and is moderately active usually needs about 65–80 g of protein a day, or 1.2–1.4 g per kg of body weight.
Tofu. 100 g = 12–15 g protein, with very few carbs.
Tempeh. 100 g = 18–20 g protein.
Seaweed and algae (spirulina, chlorella, nori). Protein plus iodine and trace minerals. A teaspoon or a pinch of the dried kind gives 1–2 g of protein.
Pumpkin seeds. 30 g = 9 g protein.
Hemp seeds. 30 g = 10 g protein, with a complete amino acid profile.
Legumes (chickpeas, lentils, mung beans, black beans). 100 g cooked = about 7–9 g protein.
Let's put together a sample day. Mix and match to your taste. I love sprinkling pumpkin and hemp seeds on my meals: for me they're a great source of protein and nutrients.
Before a workout you can blend pea or hemp protein with berries.
Breakfast: tofu scramble
Protein: about 30–32 g
Lunch: tempeh and lentils with greens
Protein: about 35–38 g
Dinner: green salad with tofu and chickpeas
Protein: about 22–25 g
A reminder: there's protein in almost everything, even cucumbers, just not much. So a big green salad adds a few grams too. Not as much as the foods above, but worth remembering.
Greens that are higher in protein: kale, spinach, silverbeet, beetroot leaves, bok choy, broccoli, watercress.
Legumes are a good source of fibre and give you protein and carbs together. On their own, though, it's hard to hit a protein goal. They're still an important part of your diet, especially for gut health.
Want a plan that fits your body and your routine? Book a session →
General information only, not medical advice. If you have a health condition, please talk to your GP.
Tofu. 100 g = 12–15 g protein, with very few carbs.
Tempeh. 100 g = 18–20 g protein.
Seaweed and algae (spirulina, chlorella, nori). Protein plus iodine and trace minerals. A teaspoon or a pinch of the dried kind gives 1–2 g of protein.
Pumpkin seeds. 30 g = 9 g protein.
Hemp seeds. 30 g = 10 g protein, with a complete amino acid profile.
Legumes (chickpeas, lentils, mung beans, black beans). 100 g cooked = about 7–9 g protein.
Let's put together a sample day. Mix and match to your taste. I love sprinkling pumpkin and hemp seeds on my meals: for me they're a great source of protein and nutrients.
Before a workout you can blend pea or hemp protein with berries.
Breakfast: tofu scramble
- Tofu, 200 g
- Spinach, 80–100 g
- Kale or cabbage, 50 g
- Spring onion, parsley
- Hemp seeds, 20 g
- Nori or any dried seaweed sprinkled on top
Protein: about 30–32 g
Lunch: tempeh and lentils with greens
- Tempeh, 150 g
- Cooked green lentils, 100 g
- Broccoli, 200 g
- Silverbeet, beetroot leaves or bok choy, 100 g
- Pumpkin seeds, 20 g
Protein: about 35–38 g
Dinner: green salad with tofu and chickpeas
- Baked or marinated tofu, 150 g
- Cooked chickpeas, 80–100 g
- Leafy greens or a vegetable salad
- Hemp seeds, 15 g
Protein: about 22–25 g
A reminder: there's protein in almost everything, even cucumbers, just not much. So a big green salad adds a few grams too. Not as much as the foods above, but worth remembering.
Greens that are higher in protein: kale, spinach, silverbeet, beetroot leaves, bok choy, broccoli, watercress.
Legumes are a good source of fibre and give you protein and carbs together. On their own, though, it's hard to hit a protein goal. They're still an important part of your diet, especially for gut health.
Want a plan that fits your body and your routine? Book a session →
General information only, not medical advice. If you have a health condition, please talk to your GP.
