Plant-Based Protein: What You Really Need to Know (From a Vegan Nutritionist)

Protein is one of the most talked-about and misunderstood nutrients in plant-based nutrition. Whether you're fully vegan, vegetarian, or just adding more plant-based meals to your routine, you’ve probably heard questions like:

• Can you get enough protein on a plant-based diet?

• Are plant proteins incomplete?

• Do I need to combine foods at every meal?

• Will I lose muscle if I stop eating meat?

The good news is that you can absolutely meet your protein needs on a plant-based diet, without obsessing over food combinations, relying heavily on supplements, or eating tofu at every meal. In this blog I will explain how much protein you actually need, the best sources, and how to make sure you’re getting enough.

Why Protein Matters on a Plant-Based or Vegan Diet

Protein isn’t just for athletes. It’s a structural building block for your body; skin, hair, bones, enzymes, hormones, and immune cells all rely on it. Proteins are made of amino acids. Nine of which are essential, meaning your body can’t make them, so you must get them from food. Importantly, your body doesn’t care if these amino acids come from plants or animals. It uses them the same way.

How Much Protein Do You Need?

The general recommendation is 0.75 grams of protein per kilogram of body weight per day. That is around 45 to 56 grams per day for most adults. However, most experts believe this figure is too low and aiming for about 1-1.2g may be optimal. In addition, those following a plant-based diet may benefit from a slightly higher intake. This is to account for slightly lower digestibility and amino acid content in some plant foods.

Plant Sources of Protein

All whole plant foods contain all nine essential amino acids. However, some are present in lower amounts in certain foods. This is sometimes called having a "limiting amino acid". Fortunately, the body is able to combine amino acids from different foods consumed over the course of the day. You do not need to combine specific foods at each meal. Eating a wide variety of plant-based foods will easily cover your needs.

Best Plant-Based Protein Sources

Good sources include:

• Legumes such as lentils, chickpeas, black beans, and kidney beans

• Soy products like tofu, tempeh, edamame, and fortified soy milk

• Nuts and seeds such as chia, hemp, flax, almonds, and pumpkin seeds

• Protein-rich vegetables like spinach, broccoli, peas, and Brussels sprouts

• Protein powders made from pea, soy, hemp, or rice can be helpful for convenience, but they’re not essential for most people.

Protein Needs for Specific Groups

• Older adults may benefit from a higher intake, around 1.2 to 1.5 grams per kilogram per day, to help prevent the natural loss of muscle that occurs with age.

• Active individuals, especially those doing strength or endurance training, may need around 1.2 to 2.0 grams per kilogram per day to support muscle recovery and performance.

• If you are aiming to build muscle, focus on resistance training, ensure you get enough total protein throughout the day, and include foods rich in leucine such as soy, lentils, and pumpkin seeds.

• Perimenopause and menopause: During perimenopause, hormonal changes, particularly the decline in oestrogen, can lead to muscle loss, changes in body composition, and reduced bone density. A higher protein intake, in the range of 1.2 to 1.5g per kg per day, may support muscle maintenance, energy, and overall wellbeing.

Common Myths About Protein and Plant-Based Diets

• Plant proteins are incomplete. All plant foods contain all nine essential amino acids. Some may have lower levels of one or two, but eating a variety throughout the day easily covers your needs.

• You need to combine proteins at every meal. The body maintains an amino acid pool and can draw from it across meals. There is no need to pair foods like rice and beans in every sitting.

• Vegans need protein shakes to survive. Most people can meet their needs through whole foods. Protein powders are convenient, not essential.

• You will lose muscle if you stop eating meat. Many athletes thrive on a plant-based diet. Muscle maintenance depends on total protein intake and regular strength training, not meat consumption.

Tips for Meeting Your Protein Needs on a Plant-Based Diet

• Use soy or pea milk instead of almond or oat milk for higher protein

• Add beans or lentils to soups, salads, and pasta dishes

• Include nuts, seeds, or hummus as snacks

• Choose whole grains over refined grains

• Include tofu or tempeh in meals

Final Thoughts

Protein is important, but it does not need to be complicated. On a well-balanced plant-based diet, most people can easily meet their needs with regular meals and a variety of whole foods. If you are older, very active, or have specific health goals, it may help to be more intentional about your intake. But with a bit of planning, you can meet all your protein needs without relying on supplements or animal products.

Looking for tailored support?

I offer one-to-one nutrition consultations for anyone wanting to optimise their plant-based diet—whether you're an athlete, a beginner, or simply want to feel more confident about your nutrition.

Feel free to get in touch or book a discovery call to to learn more about personalised, evidence-based support from a qualified vegan nutritionist.