how to get 100g of protein a day vegan

How to Get 100g of Protein a Day Vegan: Easy Tips & Foods

Welcome to our guide on how to get 100g of protein a day on a vegan diet! Many people mistakenly believe that a vegan diet lacks adequate protein, but with the right knowledge, it is entirely possible to consume enough protein to meet your daily requirements.

Protein is essential for maintaining and repairing tissues in the body, and it is especially important for athletes and those looking to build muscle mass. By following a vegan high-protein diet, you can experience all the benefits of protein while sticking to your ethical and environmental values.

In this article, we will provide you with easy tips and food suggestions to help you achieve your daily 100g protein goal. Whether you’re a long-time vegan or new to the plant-based lifestyle, we’ve got you covered. Let’s get started!

Vegan Protein Sources: Whole Foods to Include in Your Diet

When following a vegan diet, it’s important to consume a variety of protein-rich foods to meet your daily protein needs. Here are some plant-based protein sources that can be easily incorporated into your meals and snacks:

FoodProtein Content (per 100g)
Nuts (e.g. almonds, peanuts)20g
Seeds (e.g. chia, pumpkin)16g
Soy Milk3g

Tofu, made from soybeans, is a versatile protein source that can be grilled, baked, or stir-fried. Lentils and chickpeas can be easily added to soups, stews, or salads. Quinoa is a whole grain that can be used as a base for salads or as a side dish. Nuts and seeds can be eaten as snacks, added to smoothies, or used as toppings for oatmeal or yogurt. Soy milk is a great alternative to dairy milk and can be used in baking or as a dairy-free protein boost in smoothies.

By incorporating a variety of these protein-rich foods into your diet, it’s easy to meet your daily protein needs on a vegan diet.

Vegan Protein Meal Ideas: Breakfast, Lunch, and Dinner Options

Meeting the daily recommended protein intake while on a vegan diet can be achieved through well-planned meals and snacks. Here are some high-protein vegan meal ideas to help you reach your daily protein goals.


MealProtein Content
Vegan Tofu Scramble
(serves 2)
20g per serving
Chia Seed Pudding
(serves 2)
12g per serving
Vegan Protein Smoothie Bowl15g per serving

For a high protein vegan tofu scramble, crumble or dice a block of tofu and cook with vegetables such as spinach, bell peppers, or onion. Add some turmeric or nutritional yeast for extra flavor and a cheesy taste. Chia seed pudding is a great high-protein vegan breakfast option. Mix chia seeds with your favorite plant-based milk and sweeten with maple syrup or agave. Top with fresh fruit, nuts, and seeds for added protein. A protein smoothie bowl made with vegan protein powder, frozen fruit, and almond milk is also a delicious and nutritious breakfast option.


MealProtein Content
Lentil Soup
(serves 4)
15g per serving
Vegan Quinoa Salad22g per serving
Tempeh Sandwich18g per serving

Lentil soup is a hearty and protein-packed vegan lunch option. Combine lentils, vegetable broth, onion, and garlic in a pot and simmer until the lentils are tender. A vegan quinoa salad with avocado, cherry tomatoes, and black beans makes a filling and delicious lunch. Top it off with a tangy dressing made with lemon juice and olive oil. A tempeh sandwich with whole grain bread and plenty of veggies is another great vegan lunch choice.


MealProtein Content
Vegan Bean Chili
(serves 6)
15g per serving
Quinoa and Vegetable Stir Fry20g per serving
Seitan Stir Fry25g per serving

A vegan bean chili with black, kidney, and pinto beans is a delicious and high-protein dinner option. For a quick and easy quinoa and vegetable stir fry, sauté veggies in a wok or cast-iron skillet, add cooked quinoa, and season with soy sauce and garlic. Seitan stir fry with broccoli, bell peppers, and mushrooms is a protein-packed dinner that’s ready in minutes.

Vegan Protein Shakes: Homemade and Store-Bought Options

Protein shakes can be a convenient way to increase your protein intake on a vegan diet. Here, we will provide recipes for homemade vegan protein shakes and suggest some store-bought options.

Homemade Vegan Protein Shakes

Making your own vegan protein shake at home can be a fun and cost-effective way to meet your daily protein needs. Here are some easy and delicious recipes to try:

RecipeIngredientsProtein Content
Peanut Butter Banana Shake1 banana, 2 tbsp peanut butter, 1 cup almond milk, 1 scoop vegan protein powder28g
Berry Blast Shake1 cup mixed berries, 1 cup soy milk, 1 scoop vegan protein powder24g
Green Monster Shake2 cups spinach, 1 banana, 1 tbsp chia seeds, 1 cup almond milk, 1 scoop vegan protein powder32g

Feel free to customize these recipes to fit your taste preferences.

Store-Bought Vegan Protein Shakes

If you prefer to buy pre-made protein shakes, there are many vegan options available. Here are some popular brands:

  • Orgain Organic Protein Shake
  • Vega Protein Shake
  • PlantFusion Complete Protein Shake

These shakes are usually made with pea protein, brown rice protein, or hemp protein, which are all great sources of vegan protein.

Remember to always check the ingredients label for any potential allergens or additives.

While protein shakes can be a convenient way to increase your protein intake, they shouldn’t replace whole food sources of protein in your diet. Use them as a supplement or a snack when you’re on-the-go.

Now that you know how to make or buy vegan protein shakes, you can add them to your diet as an easy and delicious way to meet your daily protein needs.

Vegan Protein Snacks: Easy and Convenient Options

Snacking can be an essential part of meeting your daily protein requirements on a plant-based diet. Here are some easy and convenient vegan protein snacks to fuel your day:

SnackProtein Content
Roasted chickpeas (½ cup)6g
Edamame (¾ cup)8g
Vegan protein bars10-15g
Nut butter with apple slices (1 medium apple with 2 tbsp nut butter)4g

In addition to these options, you can also make your own snack mixes using nuts, seeds, and dried fruit. Try mixing almonds, pumpkin seeds, and dried cranberries for a tasty and protein-packed snack.

Tip: Look for vegan protein bars that are made with whole food ingredients and contain at least 10g of protein per serving.

“Snacking can be an essential part of meeting your daily protein requirements on a plant-based diet.”

Remember, snacking should be used as a supplement to your meals, not a replacement. Make sure to include protein-rich foods in your main meals such as tofu, lentils, and quinoa, to help meet your daily protein needs.

Vegan Protein Sources for Muscle Building: Tips and Foods

Building muscle on a vegan diet requires proper planning and adequate protein intake. Here are some tips and vegan protein sources to help you reach your muscle-building goals:

1. Combine Protein Sources

Incorporating a variety of protein sources in your diet is essential for meeting your daily needs. Combinations of plant-based proteins, such as beans and rice, or lentils and quinoa, can provide all the essential amino acids needed for muscle growth.

2. Eat More Legumes

Legumes, including beans, lentils and chickpeas, are excellent sources of protein for muscle building. They also contain complex carbohydrates and fibre, which help fuel workouts and promote satiety.

LegumeProtein Content
Black Beans (1 cup)15g
Lentils (1 cup)18g
Chickpeas (1 cup)15g

3. Try Soy-Based Products

Soy-based products such as tofu, tempeh and edamame are complete sources of protein and are particularly useful for muscle building due to their high protein content. Soy products can be incorporated into a variety of dishes, including stir-fries, curries and salads.

4. Don’t Forget About Seitan

Seitan, also known as wheat meat, is a protein-rich option for those on a vegan diet. Made from wheat gluten, it has a meat-like texture and can be used in a variety of dishes. Seitan is also low in fat and a good source of iron.

Seitan ProductProtein Content
Seitan (3 oz)20g

5. Supplement with Protein Powder

Vegan protein powders, such as pea, rice, and hemp, can be a convenient way to increase your protein intake for muscle building. They can be easily added to smoothies, oatmeal, and other recipes. However, it’s important to choose a high-quality protein powder and not rely solely on supplements.

By incorporating these vegan protein sources into your diet and following a well-rounded exercise program, you can support muscle growth and achieve your fitness goals on a plant-based diet.

Vegan Protein Recipes: Quick and Easy Options

Looking for quick and easy vegan protein recipes? Look no further! These recipes are not only high in protein but also delicious and easy to make.

Vegan Protein Pancakes


  • 1 ripe banana
  • 1/2 cup rolled oats
  • 1/2 cup unsweetened almond milk
  • 1 scoop vegan protein powder
  • 1 tsp baking powder
  1. Mash the banana in a mixing bowl.
  2. Add the remaining ingredients and mix until smooth.
  3. Heat a non-stick pan over medium heat.
  4. Using a 1/4 cup scoop, pour the batter onto the pan.
  5. Cook the pancakes until bubbles form on the surface, then flip and cook for an additional minute.
  6. Serve with your desired toppings.

Protein content: 26g per serving (makes 2 servings)

Chickpea Salad


  • 1 can chickpeas, drained and rinsed
  • 1/2 red onion, diced
  • 1/2 red bell pepper, diced
  • 1/2 cup chopped parsley
  • 1/4 cup lemon juice
  • 2 tbsp olive oil
  • Salt and pepper to taste
  1. In a mixing bowl, combine the chickpeas, red onion, red bell pepper, and parsley.
  2. In a separate bowl, whisk together the lemon juice, olive oil, salt, and pepper.
  3. Pour the dressing over the chickpea mixture and toss to combine.
  4. Serve and enjoy!

Protein content: 15g per serving (makes 4 servings)

Black Bean Burgers


  • 1 can black beans, drained and rinsed
  • 1/2 red onion, diced
  • 1/2 red bell pepper, diced
  • 1/2 cup chopped cilantro
  • 1 cup bread crumbs
  • 1 flax egg (1 tbsp ground flaxseed mixed with 3 tbsp water)
  • 1 tsp cumin
  • 1 tsp chili powder
  • Salt and pepper to taste
  1. In a food processor, pulse the black beans until roughly mashed.
  2. In a mixing bowl, combine the mashed black beans, red onion, red bell pepper, cilantro, bread crumbs, flax egg, cumin, chili powder, salt, and pepper.
  3. Mix until well combined.
  4. Divide the mixture into four portions and form into patties.
  5. Heat a non-stick pan over medium heat.
  6. Cook the burgers for 5-6 minutes on each side, until heated through.
  7. Serve on a bun with your desired toppings.

Protein content: 20g per serving (makes 4 servings)

Vegan protein recipes don’t have to be difficult or bland. These three recipes are not only easy to make but are also packed with protein, making them the perfect addition to any vegan high-protein diet. Enjoy!

Vegan Protein Supplements: Benefits and Drawbacks

Vegan protein supplements provide a convenient way to increase protein intake and support muscle growth. However, they also have potential drawbacks and may not be necessary for everyone. Here are some benefits and drawbacks to consider:

Benefits of Vegan Protein Supplements

Ease of UseVegan protein supplements are quick and easy to consume, making them a convenient option for busy individuals.
Complete ProteinSome vegan protein supplements, such as soy and hemp, contain all essential amino acids, making them a complete protein source.
Muscle GrowthConsuming vegan protein supplements can help support muscle growth and recovery when combined with resistance training.

Drawbacks of Vegan Protein Supplements

CostVegan protein supplements can be more expensive than whole food sources of protein.
Added IngredientsSome vegan protein supplements may contain added sugars, artificial sweeteners, and other additives that are not necessary for a healthy diet.
Not RegulatedVegan protein supplements are not regulated by the FDA, so it is important to choose products from reputable companies.

Overall, vegan protein supplements can be a useful tool to increase protein intake, especially for athletes and those with higher protein needs. However, they should not be relied on as the sole source of protein in a balanced diet, and whole food sources should be prioritized when possible. It is always a good idea to speak with a healthcare professional or registered dietitian before adding supplements to your diet.

FAQ: Answering Common Questions About Getting 100g of Protein a Day on a Vegan Diet

As a vegan, it can be challenging to get enough protein in your diet, but it is possible. Here are some common questions and answers to help you achieve your daily 100g protein goal.

What are some vegan protein sources for muscle building?

Some vegan protein sources that are great for building muscle mass include tempeh, seitan, lentils, chickpeas, quinoa, and vegan protein powders. It’s important to combine protein with resistance training for maximum muscle growth.

What role do carbohydrates and fats play in a high-protein vegan diet?

Carbohydrates and fats are important for energy and overall health. While protein should make up a significant portion of your diet, it’s important not to neglect these other macronutrients. Whole grains, nuts, seeds, and healthy fats like avocado and coconut oil can all be incorporated into a high-protein vegan diet.

What is the protein content in plant-based milks?

Plant-based milks like almond, soy, and oat milk vary in protein content. Soy milk is the highest in protein, with around 7g per cup, while almond and oat milk contain around 1-2g per cup. Keep this in mind when incorporating plant-based milks into your diet.

What are the potential risks of consuming too much protein?

Consuming excessive amounts of protein can put strain on the kidneys and may increase the risk of kidney disease. It can also lead to dehydration and may increase the risk of certain types of cancer. It’s important to aim for a balanced diet and not overdo it on protein.

By incorporating a variety of vegan protein sources into your diet and paying attention to your macronutrient intake, it’s possible to hit your daily 100g protein goal. Don’t forget to also incorporate resistance training to build muscle mass and achieve optimal health.

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