Plant-Based Protein Sources: The Ultimate Guide // Back to Basics Series

Continuing my ‘Back to Basics’ Vegan 101 series, today we’re talking about Plant-Based Protein Sources. This is your ultimate guide, whether you’re already vegan or just dabbling in plant-based meals.

And just in case.. If you still need some convincing on the efficacy of plant-based protein diets. Here is some inspo for you:

"Data shows that eating fewer animal products and more plant-based proteins is associated with increased longevity and decreased morbidity.” - Dr. Hunnes, UCLA Health

"Research by Willett and colleagues published in 2016 found that while the total amount of protein people consumed did not appear to impact how long they lived, high plant protein consumption was more positively associated with longevity than high animal protein consumption." - HARVARD, hsph

And that doesn't even get into the profound planetary benefits of choosing plant-based.

Feeling inspired? Good! Let's get to it...

Where Do You Get Your Protein? A Vegan’s Take on the Question That Never Ever Dies

Alright, let’s be real. Protein is having a moment. Has been for a while. If you go to the grocery store, you’ll see “high-protein” everything — granola bars, pasta, ice cream, even water. Protein shakes and meal replacements are everywhere. And don’t even get me started on those ridiculous protein cereals that taste like cardboard.

We’re still in this post-Keto era where carbs aren’t quite the enemy anymore (thank goodness), but protein is still king. Everyone wants to make sure they’re getting enough. And listen, I get it — protein is important. It helps build muscle, keeps you full, and gives your body the tools it needs to function.

So, naturally, when someone starts thinking about eating more plant-based meals or even going vegan, the very first question is:

“But where do you get your protein?”

I swear, this question haunts every vegan. But we also have a swift response.

I’ve been vegan for 20 years and I still get asked this pretty frequently. People assume that without meat, dairy, and eggs, your protein sources just… disappear into thin air. Or that it's just "too hard" to squeeze plant protein into your diet.

And honestly? I get it. If you’ve been eating chicken, beef, fish, eggs, and cheese as your main protein sources your whole life, the idea of cutting them out probably feels like nutritional free-fall. The first thing most people assume is, “Oh, so I have to eat fake meats now?” Like Beyond Burgers, Impossible Nuggets or whatever "vegan chicken sandwich" is on the menu at the trendy vegan fast casual spot in your town.

The good news, you do not have to rely on fake meat to get protein. In fact, you don't have to include fake meat at all! Here's the thing..

A Secret: There’s Protein in Everything

Here’s something that might blow your mind: there’s protein in everything. No, really. I think it was Colleen PG who first alerted me to this amazing and simple sentence. She also talks a lot about how 'protein deficiency is not a problem.' So she may even roll her eyes at this entire post ... why are people so obsessed with protein??? Well, we all are. So let's deep dive.

Protein is in Everything

..I wish someone had told me this when I first went vegan, because it would’ve saved me a lot of stress. People act like protein is this rare, magical unicorn that only exists in steak and protein powder. But in reality, almost every plant food contains some protein.

For example, did you know…

• A bunch of broccoli (the kind you grab at the store) has 18 grams of protein?

• A cup of cooked lentils has 18 grams of protein?

• Quinoa is a complete protein, meaning it contains all nine essential amino acids?

Probably not, because no one talks about this. And sure, you’re not going to chug a broccoli smoothie after your workout, but the point is, if you’re eating a balanced plant-based diet with legumes, whole grains, nuts, seeds, and vegetables, you’re probably getting all the protein you need.

And if you’re worried, guess what? Soy milk has the same amount of protein per cup as cow’s milk. But we’ll get into that in a second.

Let’s Talk Vegan Protein

Now that we’ve busted the myth that vegans are protein-deficient zombies, let’s break it down. What are the best plant-based protein sources? How can you incorporate them into your meals without overthinking it? And what about kids?

Let’s get into it.

Top Plant-Based Protein Sources

1. Legumes: Beans, lentils, chickpeas, and peas are staples in a plant-based diet. Not only are they rich in protein, but they also provide essential nutrients like fiber, iron, and potassium. For example, chickpeas contain about 7.25 grams of protein per half-cup serving.

2. Soy Products: Tofu, tempeh, and edamame are versatile soy-based foods. Firm tofu offers around 10 grams of protein per half-cup, while tempeh provides approximately 15 grams in the same serving size. Beyond their protein content, soy products are complete proteins, containing all nine essential amino acids.

3. Nuts and Seeds: Almonds, peanuts, chia seeds, and hemp seeds are excellent sources of protein and healthy fats. A half-cup of almonds delivers about 16.5 grams of protein. Incorporating a variety of nuts and seeds can enhance both the nutrient profile and texture of meals.

4. Whole Grains: Quinoa, buckwheat, and oats not only supply carbohydrates for energy but also contribute significant protein. Quinoa, for instance, provides about 8 grams of protein per cup when cooked. These grains can serve as bases for salads, bowls, or as side dishes.

5. Vegetables: Certain vegetables, such as broccoli, spinach, and Brussels sprouts, contain notable protein levels. While they may not match legumes or nuts in protein density, they contribute to overall intake and offer a range of vitamins and minerals. For example, a cup of cooked spinach contains about 5 grams of protein.

6. Nutritional Yeast: 8g protein in 2T, plus a bunch of vitamins and minerals.

Incorporating Plant-Based Proteins into Daily Meals

Transitioning to a plant-based diet doesn’t require drastic changes. Here are some practical ways to include these protein sources:

Protein-Rich Vegan Meal Ideas..

DAY ONE

• Breakfast: Start your day with a bowl of oatmeal topped with chia seeds and almond butter. Fresh fruit or even a fruit smoothie. This combination not only boosts protein content but also adds healthy fats and fiber.

• Lunch: Prepare a hearty lentil soup or a chickpea salad. Both options are rich in protein and can be made in advance for convenience.

• Dinner: Stir-fry or Peanut Butter tofu with a mix of colorful vegetables and serve over quinoa. This meal is balanced, protein-packed, and full of flavor.

• Snacks: Keep a mix of nuts and seeds on hand for a quick protein boost between meals. Or your fave dark chocolate bar. I love Tony's green bar. Or even chocolate tofu pudding - SO GOOD.

DAY TWO

• Breakfast: Start your day with a vegan breakfast sandwich, fresh fruit and a foamy soy latte.

• Lunch: Beans on toast or a bagel or Grilled Cheese. Lemonade or iced tea.

• Dinner: Sweet Potato Veggie Burger and a side slaw.

• Snacks: Nibble on some chocolate chip walnut cookies.

hearty vegan breakfast sandwich with avocado, sausage and 'egg'

Addressing Common Concerns

A frequent question is whether plant-based diets provide sufficient protein, especially for those with higher requirements, such as athletes. The answer is a resounding yes. By consuming a variety of the foods mentioned above, individuals can easily meet their protein needs. It’s also worth noting that many plant-based proteins come with additional benefits, such as fiber, antioxidants, and essential nutrients, which are less prevalent in animal-based proteins.

The Role of Soy in a Plant-Based Diet

Soy products often spark debate, but research supports their health benefits. Studies have shown that regular soy consumption can reduce LDL cholesterol levels, potentially lowering heart disease risk. Additionally, soy contains isoflavones, which have been linked to various health benefits, including a reduced risk of certain cancers. Incorporating soy milk, tofu, and edamame into your diet can be both nutritious and delicious.

Encouraging Children to Enjoy Plant-Based Proteins

Introducing children to plant-based proteins can set the foundation for lifelong healthy eating habits. Here are some tips:

• Make It Fun: Use cookie cutters to create fun shapes out of tofu or vegetables.

• Involve Them in Cooking: Let children help prepare meals. They’re more likely to try foods they’ve had a hand in making.

• Offer Variety: Rotate different protein sources to keep meals interesting. One day, serve a peanut butter and banana sandwich; another day, try hummus with veggie sticks.

• Be Patient: Children may need multiple exposures to a new food before they accept it. Encourage tasting without pressure.

Our go-to kids meals/snacks that are rich in plant protein:

butter pasta with peas on the side. (Use a bean-based pasta for added protein)
grilled cheese sandwiches or quesadillas with a side of beans or broccoli
soy or pea milk smoothies - we love Ripple kids milk
Silk chocolate soy milk
vegan pancakes made with plant protein brands like Birch Blenders - or with JUSTEGG blended in
rice + beans + guacamole
tofu cubes.... working on this one
veggie hot dogs
vegan pepperoni on pizza - English muffin pizzas made together
walnut chocolate chip cookies or oatmeal cookies -- with extra JUST EGG in the dough
pumpkin seeds added to smoothies
cold cereal made using beans... Three Wishes fruity o's is her fave
pasta made using beans...
NOKA smoothie packs - protein-rich. She's obsessed with the strawberry-pineapple flavor.
homemade banana YELLOW smoothie

How Much Protein Do You Actually Need? (And Are You Getting Enough?)

We talk a lot about getting enough protein — but what does that even mean? The general recommendation is about 0.8 grams per kilogram of body weight for the average adult. If you’re active, that number bumps up to 1.2–2.0 grams per kilogram, depending on your goals.

For example, if you weigh 150 lbs (about 68 kg), you’d need around 55 grams of protein per day — which is super easy to hit on a plant-based diet if you’re eating a variety of whole foods.

So how do you know if you’re getting enough? Honestly, if you’re eating balanced meals with legumes, grains, nuts, and veggies, you probably are. But if you’re constantly hungry, struggling with muscle recovery, or feeling weirdly exhausted all the time, it might be worth checking your intake.

The ‘Complete Protein’ Myth — Do You Really Need to Combine Foods?

One of the biggest plant-based protein myths is that you need to eat “complete proteins” at every meal — meaning foods that contain all nine essential amino acids.

This idea started in the 1970s, when people thought you had to combine certain foods (like beans and rice) to form a complete protein in one sitting. Turns out, that’s not how the human body works. As long as you’re eating a variety of plant-based foods throughout the day, your body will take what it needs and put together those amino acids just fine.

That said, some plant-based foods are complete proteins — like quinoa, soy, buckwheat, hemp seeds, and even potatoes. But even if you’re not eating those daily, you don’t need to stress about food combining. Just eat a balanced diet, and your body will handle the rest.

What About High-Protein Vegan Foods for Athletes?

If you’re lifting weights, training for a marathon, or just trying to build muscle, you might need more protein than the average person. The good news? Plant-based athletes are thriving, and there are tons of high-protein vegan foods that work just as well as animal-based sources.

Some go-to options for higher protein needs:

• Seitan — 21g of protein per 3.5 oz (made from wheat gluten, super high-protein and chewy like meat)

• Tempeh — 15g per half cup (fermented, higher in fiber and nutrients than tofu)

• Lentils — 18g per cup (cheap, easy, and packed with iron)

• Chickpea pasta — 13g per serving (way more protein than regular pasta, plus fiber)

• Hemp seeds — 10g per 3 tablespoon (great for smoothies, salads, or just eating by the spoonful)

For extra protein, some plant-based athletes also use vegan protein powders (pea, hemp, soy, or rice-based). They’re not necessary, but they can help if you’re trying to hit higher numbers without eating a truckload of beans.

This vegan Philly Cheese made using mushrooms and seitan is a winner for bold flavor:

But Don’t You Need Animal Protein for Muscle Growth?

This one kills me because, newsflash — muscle growth doesn’t come from eating animal protein. It comes from eating enough total protein and challenging your muscles through strength training.

If animal protein were the only way to build muscle, we wouldn’t have plant-based athletes like Venus Williams, Lewis Hamilton, or a bunch of ripped bodybuilders thriving on plants.

What actually matters? Hitting your protein goals, eating enough calories, and strength training. That’s it. Your muscles don’t care if your protein comes from a steak or a lentil soup.

What About Older Adults — Do They Need More Protein?

Yep. As we get older, our bodies naturally lose muscle mass, which can lead to weakness, fatigue, and a higher risk of injury. That’s why protein needs actually increase for older adults — usually closer to 1.0–1.2g per kg of body weight.

But guess what? Plant-based proteins work just as well. Studies show that soy protein, for example, is just as effective as animal protein for muscle retention in older adults.

If you’re plant-based and over 50, focus on eating enough protein-rich foods like tofu, beans, tempeh, lentils, nuts, and seeds — and don’t skimp on strength training.

Final Thoughts — The Protein Panic Needs to Chill

At the end of the day, most people are way too worried about protein. Unless you’re severely restricting calories or eating only iceberg lettuce, you’re probably fine.

Instead of obsessing over numbers, focus on eating a variety of whole plant foods. Legumes, grains, veggies, nuts, and seeds will easily cover your bases. And if you’re ever unsure, track your intake for a few days — you might be surprised at how much protein you’re already getting.

So next time someone asks you where you get your protein, you can just smile and say, “Everywhere.”