How to Get Enough Protein on a Plant-Based Diet (Simple High-Protein Guide)
Struggling to get enough protein on a plant-based diet? Learn the best high-protein foods, simple meal strategies, and how to consistently hit 25–35g of protein per meal.
If you’re trying to increase your protein intake on a plant-based diet, the key isn’t just what you eat—it’s what you consistently have available.
A well-stocked kitchen makes hitting your protein targets much easier.
Think of your foods in two categories:
Protein Boosters – low-effort add-ons that increase protein without dramatically increasing calories
Protein Foundations – foods that anchor your meals
🥗 Plant-Based Protein Foundations
(Ranked highest → lowest protein per serving)
These are your go-to staples to build meals around (and to always have on-hand):
- Tempeh (½ cup) → 17g protein, 159 calories
- Fava Bean Tofu (½ cup) → 16g protein, 70 calories
- Firm Tofu (½ cup) → 12g protein, 104 calories
- Red Lentils (cooked) (½ cup) → 12g protein, 150 calories
- Lupini Beans (½ cup) → ~10g protein, 100–140 calories
- Lentils (cooked or canned) (½ cup) → 9g protein, 114 calories
- Shelled Edamame (½ cup) → 8g protein, 100 calories
- Black Beans (½ cup) → 7g protein, 110 calories
- Kidney Beans (½ cup) → 7g protein, 105 calories
- Chickpeas (½ cup) → ~7g protein, 170 calories
💡 Pro Tip: Aim to include at least one (often two) of these in your lunch and dinner.
➕ Low-Calorie Protein Boosters
➕ Low-Calorie Protein Boosters
(Ranked highest → lowest protein per serving)
These are the easiest way to “top up” your daily protein intake: (Again, always keep theses on hand in your pantry)
- Plant-Based Protein Powder (1 scoop) → 20–25g protein, ~120–140 calories
→ Smoothies, oatmeal, cereal - TVP (Textured Vegetable Protein) (¼ cup dry) → 11g protein, ~80 calories
→ Soups, sauces, sprinkle on meals - Unsweetened Powdered Peanut Butter (2.5 tbsp) → 7g protein, 60 calories
→ Mix into sauces, shakes, yogurt - Nutritional Yeast (2 tbsp) → 6g protein, 40 calories
→ Sprinkle on veggies, pasta, popcorn - Pumpkin Seeds (2 tbsp) → 6g protein, 115 calories
→ Salads, bowls, snacks - Hemp Hearts (1 tbsp) → 3.5g protein, 60 calories
→ Oatmeal, yogurt, smoothies
💡 Pro Tip: Boosters are what bridge the gap between “eating healthy” and actually hitting ~25–35g protein per meal.
🌭 Convenient High-Protein Options
- Lightlife Italian Veggie Sausage (1 sausage) → 16g protein, 130 calories
Most processed plant-based options are either lower in protein than expected or higher in fats/carbs—so while they can be useful, it’s best to rely primarily on whole-food sources.
⚠️ Where Most People Go Wrong
Many plant-based proteins also contain carbohydrates.
A common mistake is stacking carbs on top of carbs:
Example: Rice + lentils + tempeh + dressing
This can quickly push meals too high in carbs for many clients.
✅ A Better Approach:
- Treat legumes as BOTH a carb + protein source
- If using plant protein as your main protein:
- 👉 Skip additional carbs (rice, pasta), OR
- 👉 Keep them to ~¼ cup for texture/flavour
🎯 Hitting Your Protein Target (This is Key)
Most vegan/vegetarian recipes land around 15–20g protein per serving
👉 But most clients need ~25–35g per meal
So what’s missing?
An extra 10–15g protein
Easy ways to add it:
- Add ½ scoop plant protein (in or on the side)
- Sprinkle TVP into the meal
- Add nutritional yeast (2 tbsp = +6g)
- Include ½ veggie sausage
- If not fully vegan:
- Add Greek yogurt or cottage cheese
🧠 Real-Life Approach (What We Do)
Steve and I are still very much omnivores—but we often apply this exact strategy:
- Use a smaller portion of animal protein
- Then “top up” with 10–15g from plant sources
This creates more variety, better fibre intake, and often better overall nutrition.
🍽 Sample Plant-Based Day (With Approx Macros)
🍓 Breakfast Option 1 (Light + High Protein)
A quick, high-protein breakfast that’s easy to digest and takes minutes to prep:
- 1 cup berries
- ⅓ cup home-made high-protein cereal (~15g protein)
- ½ scoop plant-based protein powder (~12g protein)
- Unsweetened almond milk
Approx Macros:
- Protein: ~27–28g
- Carbs: ~30–35g
- Fat: ~5–7g
- Calories: ~250–300
✅ Great option when you want something lighter but still hit your protein target early in the day.
🌯 Breakfast Option 2 (Higher Protein Savoury)
- 1 veggie sausage
- Wrap
- Salsa
- ¼–⅓ avocado OR light sour cream
- 2 tbsp nutritional yeast
- 2 tbsp TVP
Approx Macros:
- Protein: ~30–35g
- Carbs: ~30–40g
- Fat: ~12–18g
- Calories: ~400–500
🥗 Lunch Bowl
- ¾ cup red lentils
- ½ cup tempeh or tofu
- 1–2 cups veggies
- 1 tbsp tahini or ~¾ tbsp olive oil
- Vinegar
Approx Macros:
- Protein: ~30–35g
- Carbs: ~35–45g
- Fat: ~10–15g
- Calories: ~450–550
🍝 Dinner Option 1: High-Protein Legume Pasta Bowl
- 1 serving lentil or chickpea pasta
- ½ cup fava bean tofu
- Tomato sauce
- Spinach/mushrooms
- 1 tbsp nutritional yeast
Approx Macros:
- Protein: ~30–35g
- Carbs: ~35–45g
- Fat: ~8–12g
- Calories: ~450
🥢 Dinner Option 2: Fava Tofu Stir Fry
- ½ cup fava bean tofu
- ¼ cup edamame
- 2 cups mixed vegetables
- ¼ cup cooked rice (optional)
- Soy sauce, garlic, ginger
- 1 tsp sesame oil
Approx Macros:
- Protein: ~30g
- Carbs: ~30–40g
- Fat: ~8–12g
- Calories: ~400–450
✅ Final Takeaways
- Stock your kitchen with high-protein plant staples
- Use boosters daily to close the protein gap
- Be mindful of stacking carbs
- Aim for 25–35g protein per meal
Plant-based eating can absolutely support strength, performance, and body composition…
👉 You just need to be a bit more intentional with how you build your meals.
Start by using this blog to create your high-protein plant-based shopping list. And if you want more guidance on meal planning, portion sizes, or hitting your daily protein target, a Nutrition Assessment can help you get there faster.
📩 Email info@pitraining.ca to book an assessment and learn how we can help.