Can You Get Enough Protein on a Plant-Based Diet? A Dietitian Explains
Thinking About Going Plant-Based? Here's What You Need to Know About Protein
If you're curious about eating more plant-based, you're not alone. Many of our clients come to us wanting to add more plants to their plate for health, sustainability or both. But one of the first concerns we hear is: “Will I still get enough protein?”
As Accredited Practising Dietitians, we’re big fans of plant-focused diets. They come with plenty of health benefits, like supporting gut health, helping with weight management and reducing the risk of heart disease, diabetes and some types of cancer. Plus, eating more plants is a great way to reduce your environmental footprint.
But let’s chat about protein and how to get enough of it on a plant-based diet without overthinking it.
Why Protein Matters on a Plant-Based Diet
Protein does a lot more than just support muscle growth. It’s needed to build and repair tissues like skin, bones, cartilage and hair. It also plays a role in making hormones, enzymes and antibodies, as well as helping transport nutrients and supporting immune function.
Even though animal-based foods are a rich source of protein, getting enough protein from plant-based foods is absolutely achievable… it just takes a little more planning and variety.
Best Protein-Rich Plant-Based Foods
So, what are the best sources of plant-based protein?
Think tofu, tempeh, legumes (like lentils, chickpeas and black beans), soy milk, quinoa, whole grains, nuts and seeds. These are all excellent choices that also come with bonus fibre, iron and zinc, the latter two being nutrients that are often lower in vegetarian diets.
Including a range of these across your day helps you meet your protein needs and ensures you get all nine essential amino acids (the building blocks of protein your body can’t make on its own).
While faux meats can be a convenient option, they’re often highly processed and high in sodium. Wherever possible, aim for real wholefoods.
Tip: If you're not sure where to start, our Hearty Homemade Baked Beans and Tofu, Cauliflower and Potato Tray Bake with Lime Yoghurt are two of our go-to high-protein vegetarian recipes.
Easy Ways to Add More Plant-Based Protein to Your Day
A great way to shift towards a more plant-based diet is to begin with your favourite meals and experiment with swapping the meat component for a plant-based protein similar in texture. Here are some of our favourite tips to get you started:
Taco night? Try crumbled and baked tofu seasoned with taco spices.
Spaghetti Bolognese? Use cooked lentils or grated tempeh instead of mince.
Lunchtime wraps or crackers? Mash chickpeas with hummus, mustard, onion and pepper for a satisfying tuna alternative.
Breakfast oats or smoothies? Use calcium-fortified soy milk and sprinkle with seeds or chopped nuts.
BBQ? Marinate and grill cubes of firm tofu on skewers.
Salads? Toss in quinoa and a handful of roasted seeds for a filling and protein-packed lunch
Final Thoughts: Can You Meet Your Protein Needs on a Plant-Based Diet?
Yes, you can. With a little planning and the right plant-based swaps, meeting your protein requirements on a vegetarian or vegan diet is 100% achievable. The key is variety and focusing on whole food, protein-rich plant foods.
Plus, many of these options provide fibre and essential micronutrients like iron and zinc, making them nutritional powerhouses. Here is a deep-dive into those nutrients on a plant-based diet.
Want more plant-based ideas or need support adjusting your diet?
Our team of Accredited Practising Dietitians can help you meet your protein needs without overcomplicating things. Book an appointment for personalised support.
FAQS: Plant-Based Protein Diets
How much protein do I need on a plant-based diet?
General guidelines say 0.8 to 1.2g of protein per kilogram of body weight daily. If you’re active, aiming for the higher end is ideal. But, these guidelines are set for avoiding deficiency. At The Lifestyle Dietitian, we typically recommend 15 to 30g per main meal, and 7 to 15g per snack.
Do I need to combine proteins at every meal?
Not necessarily. While some plant proteins are incomplete, eating a variety of protein sources across your day is usually enough to meet your essential amino acid needs.
Is soy safe to eat every day?
Yes! Moderate soy intake (one to two serves each day) is safe and may offer health benefits, especially for heart health and hormone balance. Choose minimally processed forms like tofu, tempeh, or soy milk.
What’s the best plant-based protein for muscle building?
Tofu, tempeh, legumes, soy milk, and protein powders made from pea, soy, or rice are all great options for muscle repair and growth,especially when paired with resistance training.
HUNGRY FOR MORE? CHECK OUT OUR LIBRARY OF ARTICLES AND RECIPES WRITTEN BY OUR DIETITIANS:
