Kitchen

Plant-Based Protein: How to Hit Your Target Without Meat

September 19, 2026 · 4 min read · Nutrition & Recipes

You can absolutely build muscle on a vegetarian or vegan diet. It just takes a little more planning. Here’s how to do it well.

The two differences to know

Plant proteins are often less concentrated. A portion of lentils has protein, but also a lot of carbohydrate and fibre, so you need a bigger portion to get the same amount of protein.
Amino acid profiles differ. Many plant proteins are lower in one or more essential amino acids (grains tend to be lower in lysine, legumes lower in methionine), and many contain less leucine than animal proteins. The ISSN position stand on protein notes that eating a variety of plant proteins across the day — and slightly larger servings — helps cover these gaps (Jäger et al., 2017).

The best plant protein sources

Protein per typical portion

Firm tofu, 150 g26 g

Seitan, 100 g25 g

Tempeh, 100 g20.3 g

Lentils (cooked), 200 g18 g

Edamame (shelled), 150 g17.9 g

Chickpeas (cooked), 200 g17.8 g

Approximate values from standard food-composition data. Brands vary — check the label on yours.

View as table

Item	g
Firm tofu, 150 g	26
Seitan, 100 g	25
Tempeh, 100 g	20.3
Lentils (cooked), 200 g	18
Edamame (shelled), 150 g	17.9
Chickpeas (cooked), 200 g	17.8

Food	Portion	Protein	Also gives you
Firm tofu	150 g	~26 g	Calcium (if calcium-set)
Seitan	100 g	~25 g	Very little fat or carb
Tempeh	100 g	~20 g	Fibre; fermented
Lentils, cooked	200 g	~18 g	Fibre, iron, folate
Edamame, shelled	150 g	~18 g	Fibre
Chickpeas, cooked	200 g	~18 g	Fibre
Soy milk	250 ml	~7–8 g	Often fortified with calcium and B12
Pea or soy protein powder	30 g scoop	~20–25 g	Convenience
Peanut butter	2 tbsp	~7 g	Healthy fats

Soy stands out: it has a complete amino acid profile and is one of the most concentrated plant proteins. Seitan is very high in protein but is made from wheat gluten, so it isn’t suitable for anyone with coeliac disease or a wheat allergy.

How much to aim for

The same targets apply: in Morton’s 2018 meta-analysis, the benefit of extra protein for muscle gains levelled off at around 1.6 g per kg of bodyweight per day (Morton et al., 2018). Some practitioners suggest aiming toward the upper end (around 1.8–2.0 g/kg) on a fully plant-based diet to allow for the lower digestibility of some plant proteins.

Bodyweight	1.6 g/kg	2.0 g/kg
55 kg	88 g	110 g
70 kg	112 g	140 g
85 kg	136 g	170 g

Combining without stress

You don’t need to combine proteins at every meal. Eating a mix of legumes, soy, grains, nuts and seeds over the day does the job. Classic pairings happen naturally anyway: beans on toast, dal with rice, hummus with pitta.

A sample vegan day (~125 g)

Meal	Food	Protein
Breakfast	Tofu scramble (200 g tofu) + wholegrain toast	~30 g
Lunch	Lentil and quinoa salad (200 g lentils, 150 g cooked quinoa)	~25 g
Snack	Soy yoghurt + pea protein shake	~30 g
Dinner	Tempeh stir-fry (150 g tempeh) with edamame and rice	~40 g

Easy upgrades

Swap the milk: soy milk has around three times the protein of oat or almond milk.
Add a legume to everything: a tin of chickpeas in a curry, white beans in a pasta sauce, lentils in a bolognese.
Use tofu in smoothies: silken tofu blends invisibly and adds protein.
Top with seeds: hemp and pumpkin seeds add protein to salads and porridge.
Keep a protein powder for days when meals fall short.

Make tofu taste good

Most people who “don’t like tofu” have only had it soft and bland. Press firm tofu for 15 minutes, cut it into cubes, toss in a little cornflour and soy sauce, and roast or pan-fry until crisp. Then add a bold sauce.

Don’t forget

Fully plant-based diets need attention to vitamin B12 (supplement or fortified foods), and it’s worth checking iron, calcium, iodine, zinc and omega-3 intake. A registered dietitian can help if you’re unsure.

FAQ

Is soy safe to eat regularly? Soy foods such as tofu, tempeh, edamame and soy milk are eaten daily by large populations around the world. If you have a specific medical condition, ask your doctor.

Do I need protein powder? No — it’s a convenience, not a requirement.

Vegetarian rather than vegan? Eggs, Greek yoghurt, skyr and cottage cheese make hitting your target much easier.

The bottom line

Choose soy, seitan, tempeh and legumes as anchors, eat a variety across the day, use slightly bigger portions, and add a plant protein powder if it helps.

Sources

Jäger R et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. doi:10.1186/s12970-017-0177-8
Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine. doi:10.1136/bjsports-2017-097608

This article is general education for healthy adults, not medical advice. Check with a qualified professional before starting a new exercise or nutrition plan, especially if you have a medical condition. Full disclaimer.