How vegans get enough protein: Foods, tips, and daily targets

If you're eating plant-based, chances are you've been asked, “But where do you get your protein?” The truth is, meeting your protein needs on a vegan diet isn’t just possible—it’s easier than most people think.

From tofu and tempeh to seeds and grains, there’s a whole world of plant foods that pack a protein punch. And when life gets busy, the best protein powder can help you stay on track.

Here's everything you need to know about getting enough protein on a vegan diet, including practical tips, myth-busting facts, and expert advice for a well-balanced, protein-rich plate.

Why is protein essential?

Whether you're on a weight loss journey, building muscle mass, or simply maintaining your health, eating enough protein is key to your well-being.

Why? Well, this macronutrient is often associated with muscle growth and rightly so—it plays a crucial role in protein synthesis, the process your body uses to repair and build your muscles. But its benefits go far beyond muscle gains.

In a nutshell, protein contributes to:

• Building lean muscle and boosting strength, while also helping to prevent muscle loss for those on a calorie deficit.
• Firing up your metabolism, thanks to its high thermic effect, which means your body has to work harder (read: burn more calories) to digest it compared to fats or carbs.
• Keeping your hormones in check and supporting everything from mood to appetite regulation.
• Controlling your cholesterol levels by raising HDL (good cholesterol) without significantly raising LDL (bad cholesterol).
• Supporting your immunity and helping your body recover faster.
• Improving your bone health by increasing bone density and, when combined with strength training, helping preserve bone mass as you age.
• Keeping important organs healthy, like your brain, heart, and liver.

A true multitasker and a daily essential. But just how much do you need?

How much protein do you need each day?

The Australian government’s dietary guidelines recommend that women aged up to 70 have at least 46g of protein per day, and those 70 and over aim for 57g [1].

These are, however, rough guidelines. Exact numbers will vary depending on things like how much you exercise, whether you're trying to lose body weight or gain muscle (or both), and your life stage—say, if you're pregnant, breastfeeding, or in menopause.

If you're not sure exactly how much protein you should aim for, a dietitian or health coach can help you find a number that works for your body.

For example, athletes or people focusing on muscle growth may aim for 1.2-2.0 grams of protein per kg of body weight. To make it easy, you can use our Protein Calculator to work out your daily target.

At Juniper, we empower you to create a well-balanced diet that supports lasting results, particularly if you're embarking on a weight loss journey.

Juniper's Weight Reset Program includes medical treatment, unlimited follow-up consultations, health coaching, and access to our supportive Juniper community, taking a holistic approach to weight loss and management.

You'll also receive access to personalised dietitian and nutritionist support to make sure your body is getting enough of everything it needs, including protein. It might just be the helping hand you need to become the healthiest, most confident version of yourself.

What makes plant protein a smart choice?

When you think of protein, you probably picture foods like steak, chicken, or tuna. And while those are all rich sources, there's a whole other side to protein that many people overlook—vegan sources.

It's easy to assume that plant-based diets lack protein, but research has actually debunked that myth [2]. Eating enough protein as a vegan simply takes a bit of planning, but we'll get to that in just a bit.

First, the powers of plant protein:

• It's often lower in saturated fat and cholesterol than certain animal proteins, like red meat. Research has actually linked diets higher in plant protein with lower blood pressure, cholesterol levels, and reduced risk of heart disease [3].
• Many plant-based sources are packed with fibre, which can help reduce inflammation, promote a healthy gut microbiome, and support your digestion. If you're on a weight loss journey, fibre also helps keep you fuller for longer and makes a caloric deficit easier to stick to.
• Plant proteins are nutritional powerhouses, packing everything from vitamins A, K, and B to niacin, antioxidants, and thiamine.
• Plant protein consumption has also been associated with a lower risk of chronic diseases [4].

Are plant-based proteins complete proteins?

Another common myth you may have heard is that plant-based proteins are all incomplete. That they lack one or more essential amino acids and, as such, are inferior to animal proteins for building muscle or supporting long-term health.

Some sources of plant protein are, in fact, incomplete. Think nuts, seeds, and legumes. But the keyword here is "some." Not all.

There are plenty of complete plant proteins, containing all nine essential amino acids your body needs but can't make itself:

• Soy (including tofu, tempeh, edamame, and soy milk)
• Quinoa
• Buckwheat
• Chia seeds
• Hemp seeds
• Amaranth
• Nutritional yeast

The most important thing when it comes to a healthy diet—vegan or otherwise—is variety. If you're worried about getting all essential amino acids while on a vegan diet, the secret is in eating a diverse mix of plant-based proteins throughout the day.

Colourful, balanced meals = more protein, more nutrients, and way more flavour and fun.

What are the best high-protein vegan foods?

Now that we've done some mythbusting, it's time for the fun part—what foods should you include in your high-protein vegan diet? Here's a quick list you can come back to when it's time for meal prepping:

Legumes and soy-based proteins

• Tofu: 8 grams of protein per 100g
• Tempeh: 18 grams of protein per 100g
• Soy milk: 6 grams of protein per 200ml
• Soy yoghurt: 12 grams of protein per 250g
• Edamame beans: 11 grams of protein per 100g
• Lupini beans: 16 grams of protein per 100g (cooked)
• Black beans: 16 grams of protein per cup (cooked)
• Green peas: 8 grams of protein per cup

Grains

• Quinoa: 8 grams of protein per 185g (cooked)
• Buckwheat: 6 grams of protein per cup (cooked)
• Amaranth: 9 grams of protein per cup (cooked)
• Ezekiel bread: 8 grams of protein per 2 slices

Nuts and seeds

• Hemp seeds: 9 grams of protein per 30g
• Chia seeds: 5 grams of protein per 2 tbsp
• Peanuts: 8 grams of protein per 30g
• Almonds: 6 grams of protein per 30g
• Walnuts and hazelnuts: 4 grams of protein per 30g
• Pumpkin seeds: 7 grams of protein per 30g
• Sunflower seeds: 6 grams of protein per 30g

Other plant-based proteins

• Nutritional yeast: 9 grams of protein per 2 tbsp
• Seitan: 21 grams of protein per 100g

How to get 100g of vegan protein a day

The strategy for reaching 100g of protein per day will be similar whether you're vegan, vegetarian, or eat everything in between—aim for 30g per main meal (breakfast, lunch, and dinner), plus 10g with a snack.

Not sure where to start? Here's a dietitian-approved example of a vegan, high-protein day of eats (totalling around 99g of protein):

• Breakfast: Overnight oats with soy milk and protein powder, topped with hemp seeds and a dollop of peanut butter.
  • Rolled oats (⅓ cup dry): 3.5g protein
  • Soy milk (150ml): 4.5g protein
  • Vegan protein powder (1 scoop): 20g protein
  • Hemp seeds (1 tbsp): 3g protein
  • Peanut butter (1 tsp): 1.3g protein
  Total: ~32g protein
• Lunch: Quinoa salad with tempeh, chickpeas, and mixed veggies
  • Quinoa (¾ cup cooked): 6g
  • Tempeh (75g): 14g
  • Chickpeas (⅓ cup cooked): 4.5g
  • Mixed veggies (1 cup): 2g
  • Sprinkle nutritional yeast (1 tbsp): 4g
  Total: ~30.5g protein
• Dinner: Stir-fry with tofu, black beans, and buckwheat noodles, plus veggies on the side
  • Tofu (100g): 8g
  • Black beans (⅓ cup cooked): 5.3g
  • Buckwheat noodles (¾ cup cooked): 5g
  • Veggies (1 cup): 3g
  • Add 1 tbsp hemp seeds: 3g
  Total: ~24.3g protein
• Snack: Soy yogurt topped with a handful of nuts or seeds
  • Soy yogurt (120g): 5.6g
  • Mixed nuts/seeds (20g): 3.5g
  Total: ~9g protein

Easy tips for increasing your daily protein intake

Some small swaps that can help you sneak in a few extra grams throughout the day include:

• Add seeds to everything—salads, soups, curries, stir-fries... whatever's on the menu.
• Opt for fortified milk. Whether you prefer soy, oat, or almond milk, there's likely a fortified version with extra protein (and other nutritional goodies).
• Try high-protein versions of your favourites. From protein pasta to bread, bagels, and cereals, the 'high-protein' market is growing fast, and the options are endless.
• Stir in nutritional yeast to give your mains or snacks a savoury, cheesy flavour.

Can vegans get enough protein from food alone?

You may have noticed that in our meal plan above, breakfast includes a scoop of protein powder. This naturally raises the question: can you meet your protein needs on a vegan diet using food alone, without supplements?

The short answer is: yes, you can, with proper planning and a good variety of foods on your plate.

That said, protein powder can be a convenient addition to your diet, especially if you're on a calorie deficit, or if it’s 9 PM and you still need to hit those last 20–30 grams of protein to reach your target.

Can vegan protein shakes help boost your protein intake?

You can probably gather the answer by now, but yes, protein shakes can be an efficient way to top up your daily intake, especially when whole-food meals aren’t quite enough.

While whey protein powder is popular and effective, vegan protein powders offer excellent plant-based alternatives that are just as capable of supporting muscle repair and growth, without any animal products.

Choosing the right type of plant-based protein powder

Gone are the days when vegan protein powder was synonymous with chalky taste and limited options.

Nowadays, there are many types and delicious flavours available in the market (we're talking cinnamon, chocolate, caramel, peanut flavours... whatever your heart desires). We've actually got a guide on everything you need to know about vegan protein powder—including which ones to choose.

But, whether you’re looking to build muscle mass, lose body fat, or simply make sure you get sufficient protein daily, here's a quick rundown of your options:

Pea protein

Made from yellow split peas, pea protein powder is easy to digest and hypoallergenic. It packs 20-25 grams of protein per scoop, along with branched-chain amino acids (BCAA) that help with muscle repair.

There's also pea protein isolate, which contains a higher percentage of protein, but is more processed.

Soy protein

Extracted from soybeans, soy protein powder is considered a complete protein source, containing 20-25g per scoop.

Hemp protein

Although not the highest in protein (15-20 grams per scoop), hemp protein powder is rich in healthy fats (particularly omega-3 and omega-6 fatty acids), fibre, and minerals.

Brown rice protein

Brown rice protein powder typically has 20 grams of protein per scoop, and is a great option if you're looking for something that is gentle on the stomach. It is slightly lower in lysine (an essential amino acid), so some people combine it with pea protein for a complete amino acid profile.

Plant protein blends

As the name suggests, vegan protein blends combine two or more plant proteins (like the brown rice and pea duo we just mentioned). This is mainly done to achieve a complete amino acid profile, but it can also balance out the taste and texture of the different protein supplements.

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Frequently asked questions

Still have questions about how to get enough protein on a vegan diet? From muscle building to protein powders, here’s everything you need to know to feel confident in your plant-based choices.

Is vegan protein better than animal protein?

It depends on your goals, but both can support health and muscle mass. Vegan options come with added perks: lower environmental impact, fewer ethical concerns and higher fibre and antioxidants. With proper planning, vegan protein can work just as well as animal sources.

Is it harder to build muscle on a vegan diet?

Not at all. Building muscle on a plant-based diet is entirely possible if you focus on consuming enough total calories and protein, including high-quality sources like tofu, tempeh, lentils, and protein powder. Resistance training also plays a crucial role, so combining regular strength workouts with a consistent intake of protein-rich foods can support muscle growth just as effectively as an omnivorous diet.

What is a complete protein source?

A complete protein contains all nine essential amino acids that the body can't produce on its own. While most animal proteins fall into this category, there are also numerous plant-based options, such as soy, quinoa, buckwheat, and hemp seeds. Many vegan protein powders are also formulated to be complete by blending complementary sources, such as pea and brown rice protein.

Are vegan protein powders safe?

Yes, most vegan protein powders are safe and well-tolerated. Look for options that are third-party tested for quality and free from unnecessary additives. If you have allergies or intolerances, always read the label carefully for potential allergens such as tree nuts, dairy, or wheat-derived ingredients. If in doubt, check for terms like "dairy-free", "gluten-free", or "allergen-tested".

Can protein shakes replace meals?

Protein shakes can be a convenient meal replacement, especially if you're short on time. To make them more complete, add healthy fats (such as peanut butter or flaxseed), complex carbohydrates (like oats or bananas), and fibre (from chia seeds or berries). This helps you stay fuller for longer and ensures you're getting more than just protein in your meal.

Is pea protein a complete protein?

Pea protein is great because it is rich in many essential amino acids, especially BCAAs. But, it is slightly lower in methionine, making it technically incomplete on its own [5]. Combined with other plant proteins, such as brown rice or hemp, it forms a complete amino acid profile. This is why many protein powders are blended to offer full-spectrum support for muscle recovery and repair.

Does vegan protein taste good?

Yes, and the options have come a long way. Today's vegan protein powders come in a wide variety of flavours, from classics like chocolate and vanilla to more adventurous picks like cinnamon, banana, or turmeric latte. Advances in texture and flavouring mean many blends are creamy, smooth, and enjoyable, especially when mixed with almond milk, fruit, or nut butters.

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