What Are Good Protein Sources for Vegetarians and Vegans?

Plenty of plant foods contain protein, so a vegetarian or vegan diet can support training well. The main things to plan are your total daily amount and a reasonable variety of sources, rather than perfect pairings at every meal.

The core plant protein foods

Legumes such as lentils, chickpeas, beans and peas are among the most useful everyday sources. They provide protein along with fiber and carbohydrate, which makes them filling and practical. Soy foods like tofu, tempeh, edamame and soy milk are often among the most protein-dense plant options per serving, and soy protein is generally regarded as a complete protein.

Seitan, which is made from wheat gluten, is very high in protein but is mostly gluten, so it does not offer the fiber and micronutrients of legumes. Oats, quinoa, brown rice and bulgur add smaller amounts of protein along with energy. Nuts, seeds and nut butters contribute protein too, but they are also high in fat and calories, so portion size matters if body composition is a goal.

Building a varied day

Protein quality is often discussed for plant foods. Many plant proteins are lower in one or more essential amino acids than animal proteins, with grains and legumes typically complementing each other. Eating a range of sources over the course of the day is generally enough to cover this, so you do not need to combine them carefully at every meal.

Vegetarians have additional options. Dairy such as Greek yogurt and cottage cheese, along with eggs, can make it easier to reach a higher daily target. Vegans often find it helpful to include a soy food or a portion of pulses at most meals. Plant-based protein powders, such as pea, soy or rice blends, can be a convenient supplement to food, but they are optional.

Hitting a daily target

If you aim for a higher protein intake, such as the 1.6 to 2.2 g per kg of body weight per day range often cited for people who train, plant-based eating may mean eating a larger volume of food. Tracking your intake for a week or two can show whether you are close to your target. Individual needs vary, so treat these ranges as a guide.

If you are vegan or vegetarian and are pregnant, have a medical condition, or find your diet is becoming very restrictive, a registered dietitian can help you plan the details.

Takeaway

Lentils, beans, tofu, tempeh, seitan and whole grains build a solid protein base on a plant-based diet. Vary your sources across the day, add dairy or eggs if you eat them, and track your total if you have a target to hit.