How to Get Protein on a Plant Based Diet


If you're considering a flexitarian, vegetarian, or vegan diet, do you worry about obtaining enough protein? Don't worry, you can easily get all the protein you need from plants if you make some smart choices. You can make proteins in your body because your body can build a pool of amino acids, and many plant-based protein sources are rich in all of the essential amino acids.

People have been concerned about getting enough protein from plant based meals for years, yet many different types of whole plants and plant based protein powder are excellent protein sources. It's possible to have some of your daily protein needs met just by eating vegetables. There are various options for getting adequate protein on a plant-based diet, whether you're an established vegan or vegetarian or just making the switch.

Why You Need Protein

Protein is a fundamental component necessary for the growth and maintenance of muscle, the synthesis of hormones, the transportation of oxygen, the defense against infection, and the healing of tissue damage. In order for your body to operate properly, you need to make sure you get enough of the nine necessary amino acids. Some plant foods, including pea, brown rice, quinoa and soy, are rich in all nine necessary amino acids. Amino acids are essential for proper bodily function, and a balanced diet should include a wide range of plant sources. Don't stress out too much about "combining plant proteins at each meal;" instead, focus on getting a variety.

Plants Rich in Protein

To get enough protein in your diet, try eating more of the following


Serving Size

Protein (grams)

Daily Value (%)


1 cup



Brown Rice

1 cup



Black beans

1 cup




1 cup



Hemp Seeds

3 Tbsp




1 cup




¼ cup




1 cup




1 cup



Incorporating at least one of the high plant protein food or best vegan supplement powder into every meal and drink is a wonderful approach to make sure your diet is providing you with the protein you need. Take a look at our top 10 suggestions to include more protein into a vegetarian or vegan diet.

10 Tips for Boosting Protein

1. Pulses

The protein content of these little nutritious powerhouses is roughly 3.5 grams per two teaspoons. They're also rich in calcium, iron, and zinc, all of which are essential for vegetarian and vegan diets.

2. Tofu

When it comes to plant-based proteins, tofu is our first pick. Tofu offers roughly a third of a woman's daily protein intake, with around 15 grams of protein per 4 ounce dish (cooked). In addition to that, its adaptability is astounding. You may make a smoothie out of soft tofu, medium tofu can be used to make vegan cheeses, and firm tofu is suitable for stir-fries and other heartier recipes.

3. Whole Grain

Each piece of whole grain bread has roughly 6 grams of protein. That means that even before you add the filling, only one sandwich provides about a quarter of the recommended daily allowance. Fiber, which is abundant in whole grains, aids in digestive health and protects against chronic illnesses like cancer and heart disease.

4. Quinoa

Many consider quinoa to be a "complete protein" due to its high levels of all nine essential amino acids. There are 9 essential amino acids, and all of them may be found in entire plant meals, although some have more than others. But quinoa is a wonderful plant-based protein source since it has a full complement of amino acids and provides 8 grams of protein per cup.

5. Hemp Seeds

Hemp seeds provide around 6 and a half grams of protein per two teaspoons and may be easily thrown into salads, smoothies, and bowls to add a significant amount of protein that comes from plants.

6. Peanut Butter

Peanut butter is an excellent source of healthy fats, but peanut butter powder provides more protein for the same amount of calories, making it an excellent option to increase the amount of plant protein.

7. Oats

When most people think of oats, they immediately think of carbs, much as when they think of bread. However, one cup of whole rolled oats has around 11 grams of protein.

8. Nutritional Yeast

These nutty yellow flakes are a need for anybody following a plant-based diet. About 8 grams of protein, a generous amount of iron, and a multitude of B vitamins are packed into just two tablespoons of this superfood.

9. Protein Powder

Smoothies, bowls of oatmeal, and baked goods may all benefit from the inclusion of a best tasting vegan protein powder produced from plant sources like pea, almonds, soy, and/or hemp seeds. Fifteen Or twenty more grams of protein may be had by just adding a scoop of protein powder. Protein powders aren't required as part of a healthy, well-rounded diet, but they may assist if you're having trouble getting enough of the good stuff.


10. Spirulina

A powder formed from algae called spirulina is very high in the kind of protein found in plants; one tablespoon contains four grams of protein. Smoothies, baked goods, porridge, and drinks may all benefit from the nutritious and flavourful addition of this algae, which has a flavor similar to that of mild grass. 

 The Bottomline

Iron, calcium, vitamin B12, vitamin D, iodine, zinc, and certain omega-3 fatty acids are all often found in fish, meat, dairy, and eggs, therefore switching to a vegetarian diet may raise your risk of deficiency in these nutrients.

The amount of plant protein and other nutrients you require may vary, therefore, depending on your dietary preferences and level of animal product restriction. Persons who eat dairy and eggs on a daily basis may have a reduced risk of nutritional deficiencies such those of vitamin B12 and calcium than people whose diets completely exclude animal products.

Nutritional deficiencies may be avoided on a well-balanced vegetarian diet that includes a wide range of entire plant foods. Sometimes more help is required. It is important to see a qualified nutritionist or dietitian if you want to drastically alter your diet by eliminating or drastically reducing the amount of meat and other animal products.