35 High-Protein Vegan Recipes Perfect For Dinner (2024)

Updated: By Sara

V

This article may contain links from our partners. We may receive a small commission if you make a purchase through a link. Please readour disclosure and how we make money.

Are you following a plant-based diet and need to boost your protein intake? These nutritious high-protein vegan recipes are here to banish any mealtime madness! They’re all packed with veggies, loaded with protein, and easy enough for beginners.

35 High-Protein Vegan Recipes Perfect For Dinner (1)

Many people think that you can’t get enough protein on a vegan diet.

But I’m here as your knight in shining armor to prove that theory WRONG.

I’ve rounded up a collection of amazing high-protein vegan recipes that pack a major nutritional punch.

Seriously, they’ll satisfy the protein requirements of even the most dedicated bodybuilders.

I’m not kidding!

Whether you’re looking for quick and easy dinners, meal-prep lunch ideas, or something new for burger night, these wholesome vegan meals will keep you fighting fit.

Now, let’s get cooking!

FREE MEAL PLANNER

Download this 1-page weekly printable meal planning template! Plus a special offer just for you when you subscribe!

35 High-Protein Vegan Recipes Perfect For Dinner (2)

Can You Get Enough Protein on a Vegan Diet?

Many people transitioning to a vegan diet worry that they won’t be eating enough protein.

But there is tons of high-quality protein in plant-based foods!

From beans and legumes to nuts and seeds, you’ll be able to hit your protein requirements on a vegan diet with no issues whatsoever.

Phew!

How Many Grams of Protein Do You Need Per Day?

According to Healthline, the Dietary Reference Intake for protein is around 0.8 grams of protein per kilogram of body weight.

If you calculate this for someone who weighs 150 pounds, they’ll need around 54 grams of protein to keep them ticking over.

Also, check 35 High-Protein Vegetarian Recipes To Fuel Your Day

Best Vegan Protein Sources

There are several incredible vegan protein sources that you can choose from.

To give you a few options, here are some excellent sources that you’ll adore (and how much protein they boast per 100g!).

  • Seitan: 75g
  • Hemp seeds: 33g
  • Tempeh: 19g
  • Flax Seeds: 18g
  • Chia seeds: 17g
  • Oats: 16g
  • Nuts: 15-20g (depending on the type of nut)
  • Edamame: 11g
  • Lentils (cooked): 9g
  • Chickpeas (cooked): 9g
  • Tofu: 8g
  • Beans (cooked): 6g
  • Nutritional yeast: 8g
  • Green peas: 5g
  • Quinoa: 5g

35 High-Protein Vegan Recipes

1

35 High-Protein Vegan Recipes Perfect For Dinner (3)

Vegan Chickpea Curry

PROTEIN: 18g
READY IN: 20 minutes

This vegan chickpea curry blends protein-rich chickpeas with a hearty tomato base and flavorsome Indian spices for the ultimate weeknight dish.

And don’t even get me started on the base of yellow onion and garlic that turns this recipe into an aromatic sensation.

Serve it with fluffy naan bread or a steaming pile of basmati rice, and you’ll struggle to justify getting takeout for at least a week!

2

35 High-Protein Vegan Recipes Perfect For Dinner (4)

Vegan Poke Bowl

PROTEIN: 19g
READY IN: 30 minutes

I genuinely can’t get enough of this vegan poke bowl.

I’ve always been in love with a vibrant lunch that’s loaded with crunchy rainbow veggies and a hit of spice.

But it’s the sweetness from the mango and the protein punch from the crispy tofu that make this one of my go-to high-protein vegan recipes.

Oh, and the best part?

It’s ready in minutes and refrigerates like a dream!

And if you’re looking for a hint of crunch, a few nori chips would be a great addition!

3

35 High-Protein Vegan Recipes Perfect For Dinner (5)

Vegan Stir-Fry Noodles With Crispy Tofu

PROTEIN: 22g
READY IN: 20 minutes

You’ll need just a handful of wholesome ingredients to bring these vegan stir-fry noodles to life.

The pan-fried tofu lends this dish a delicious crunch, but the veggies will always be the stars of the show.

Bok choi, red bell peppers, carrots, spring onions? You name it – this dish has got it.

Throw in the rich and perfectly nutty sesame sauce, and it’s easy to see why this bad boy has a firm place in my recipe binder!

4

35 High-Protein Vegan Recipes Perfect For Dinner (6)

Chickpea Salad Sandwich

PROTEIN: 19g
READY IN: 15 minutes

A delicious vegan sandwich made with nutrient-dense seeded bread and a ridiculously creamy chickpea filling?

Count me in!

This sandwich is one of my go-to lunchtime meals for when I want something fresh but simply can’t face slaving over a hot stove.

Just pulse the chickpeas in a food processor until they’re creamy, spread the mix over some bread, and top it with veggies.

5

35 High-Protein Vegan Recipes Perfect For Dinner (7)

Hummus Pasta

PROTEIN: 22g
READY IN: 20 minutes

Instead of mopping up your leftover hummus with pita bread, why not use it to create this incredible hummus pasta?

This delicious dish is made with tangy sun-dried tomatoes, zesty lemon juice, fresh basil, and creamy hummus to create a super-satisfying dinner.

What’s more, the minimal prep time and basic ingredients list mean it’s a breeze for beginners.

6

35 High-Protein Vegan Recipes Perfect For Dinner (8)

Vegan Protein Salad

Photo Credit: runningonrealfood.com

PROTEIN: 30g
READY IN: 40 minutes

This high-protein salad is a flavor sensation.

But it’s also packed with vital nutrients and interesting textures that’ll have you piling your plate with seconds!

It boasts whole grains, provides a ridiculous amount of protein per serving, and you can easily customize the ingredients to your liking.

Better yet, it stores for up to 3 days in the fridge without going soggy!

7

35 High-Protein Vegan Recipes Perfect For Dinner (9)

Vegan Meatballs

Photo Credit: myquietkitchen.com

PROTEIN: 24g
READY IN: 45 minutes

Vegan meatballs that taste just like the real deal? Sign me UP.

Not only are they high in protein (thanks to the black beans and TVP!), but the Italian seasoning and soy sauce balance the dish beautifully.

Oh, and the umami goodness and healthy fats you get from the nutritional yeast and almond butter?

Glorious.

Toss these balls of goodness in with a bunch of spaghetti, or eat them with a refreshing salad for a light lunch!

8

35 High-Protein Vegan Recipes Perfect For Dinner (10)

Sesame Crusted Tofu

PROTEIN: 18g
READY IN: 35 min

If you’re looking to boost your protein intake, these creative sesame-encrusted tofu steaks have got your back!

They are super juicy on the inside.

But the coating of nutty sesame seeds and the process of roasting them give these delicious squares an unbelievable crunch.

Shove them inside a sandwich for a quick lunch, or serve them alongside Asian greens and some edamame for a well-rounded meal.

9

35 High-Protein Vegan Recipes Perfect For Dinner (11)

Bean Chili with Cornbread Waffles

Photo Credit: homecookedroots.com

PROTEIN: 34g
READY IN: 1 hour 25 minutes

If you think bean chili isn’t your thing, prepare to have your mind blown by this comforting dish.

The high-protein content will keep you full until breakfast time, and the fact that it’s cooked in an instant pot makes this recipe ridiculously easy.

It’s also made with simple and wholesome ingredients like diced tomatoes, onions, vegan ground beef, and green chilis (for a hint of spice!).

10

35 High-Protein Vegan Recipes Perfect For Dinner (12)

Quick Lentil Soup

PROTEIN: 24g
READY IN: 25 minutes

Another incredibly delicious soup recipe that I can’t get enough of!

This is one of my favorite meals to whip up during the fall.

If you’re wondering why, it’s packed with protein-rich lentils, warming turmeric, and earthy cumin for an uber-intense flavor profile!

And you don’t even need to blend the soup as it automatically cooks up thick and super creamy.

11

35 High-Protein Vegan Recipes Perfect For Dinner (13)

Vegan Steak

Photo Credit: tyberrymuch.com

PROTEIN: 50g
READY IN: 50 minutes

You’ll forget all about all-American steakhouses after your first bite of this tender and savory vegan steak.

It’sIt’s a fabulous option if you’re easing into the vegan lifestyle.

B as the hearty beets, aromatic onion, and mix of classic spices will impress even the most devoted plant-based eaters.

It’s a slight labor of love, but the perfectly charred exterior of the steaks is worth every minute of cooking time!

12

35 High-Protein Vegan Recipes Perfect For Dinner (14)

Vegan Gado Gado Salad with Tempeh

Photo Credit: www.lazycatkitchen.com

PROTEIN: 29g
READY IN: 40 minutes

This vegan Gado Gado salad is a veggie-filled delight that’s jazzed up with a squeeze of lime and crunchy mung bean sprouts.

The peanut butter gives the dish a rich and creamy nuttiness, but I adore the slight sweetness you get from the maple syrup.

Throw in the fact that tempeh is a nutrient-dense complete protein, and you’ll understand why I whip this up at least once a week!

13

35 High-Protein Vegan Recipes Perfect For Dinner (15)

Tofu Coconut Curry

PROTEIN: 12g
READY IN: 30 minutes

This rich and indulgent Thai-inspired curry is loaded with good-for-you plant protein and vibrant veggies.

Oh, and the generous quantity of tofu will keep you full for hours!

Plus, the addition of butternut squash gives the recipe a smooth mouthfeel that you just can’t beat.

It’s the ultimate comforting and cozy dish when the cool weather starts to bite!

14

35 High-Protein Vegan Recipes Perfect For Dinner (16)

Vegan Katsu Curry with Tofu

Photo Credit: www.lazycatkitchen.com

PROTEIN: 21g
READY IN: 1 hour

I’m obsessed with this vegan katsu curry as it tastes so darn authentic.

From the glorious panko breading to the vegetable-filled curry sauce, it’s an ideal alternative to calorie-laden takeout.

And thanks to the hefty amount of tofu, you’ll never have to worry about getting enough protein!

15

35 High-Protein Vegan Recipes Perfect For Dinner (17)

Vegan Sesame Beef Udon Noodles

Photo Credit: tyberrymuch.com

PROTEIN: 30g
READY IN: 30 minutes

There’s nothing better than a simple stir fry when you’re in a time crunch.

These sesame garlic noodles are served with meaty seitan beef strips for a flavorful dish that tastes like it’s straight out of a Mongolian restaurant.

Just throw the thick udon noodles in a pan, add your seitan, stir-fry the veggies, and garnish with fresh cilantro for a dinner staple that’s ready in a flash!

16

35 High-Protein Vegan Recipes Perfect For Dinner (18)

Turmeric Chickpea Soup

PROTEIN: 15g
READY IN: 25 minutes

When I’m looking for a winter warmer that’ll help me hit my daily protein goals, I’ll reach for this turmeric chickpea soup.

It’s packed with fresh veggies and roasted chickpeas for a hint of crunch.

But it’s the underlying taste of aromatic garlic that really makes it special!

17

35 High-Protein Vegan Recipes Perfect For Dinner (19)

Lasagna Soup

Photo Credit: homecookedroots.com

PROTEIN: 22g
READY IN: 8 hours 20 minutes

This interesting take on a classic Italian lasagna makes a welcome change if you’re used to traditional soups.

The fact that it’s made I love that it’s in a single pot (hello, easy clean-up!) is amazing.

But the almost meaty texture you get from the red lentils and mushrooms makes them the perfect alternatives to ground beef.

Oh, and don’t forget the vegan tofu ricotta for those next-level cheesy flavors!

18

35 High-Protein Vegan Recipes Perfect For Dinner (20)

Garlic Sesame Noodles

PROTEIN: 15g
READY IN: 15 minutes

These quick and easy garlic sesame noodles are a wonderful addition to any vegan meal plan.

The creamy sesame sauce is obviously a major draw.

But the earthy tahini, protein-rich edamame, and crunchy peanuts are the cherries on top of this fantastic dish.

Literally!

19

35 High-Protein Vegan Recipes Perfect For Dinner (21)

Black Beans and Rice

Photo Credit: www.wellplated.com

PROTEIN: 16g
READY IN: 50 minutes

If you’re a fan of black beans, tender roasted veggies, and crispy plantains, this recipe is bound to satisfy your carb cravings.

Add a few slices of avocado for a hit of healthy fats, and you’ll be transported to a Caribbean beach in minutes.

Well, close enough!

20

35 High-Protein Vegan Recipes Perfect For Dinner (22)

Mushroom Lentil Loaf

Photo Credit: www.makingthymeforhealth.com

PROTEIN: 16g
READY IN: 1 hour 30 minutes

When I’m craving something hearty, easy-to-make, and packed with plant-based proteins, this mushroom lentil loaf never disappoints.

The mushrooms and lentils give this meatloaf an unbeatable savory texture, while the walnuts and ground flax add bulk.

And the tomato paste gives the dish a surprising richness and depth that I love.

21

35 High-Protein Vegan Recipes Perfect For Dinner (23)

Vegan Burrito Bowl (Chipotle Inspired!)

PROTEIN: 23g
READY IN: 40 min

This recipe combines black beans, cilantro lime rice, avocado, and fresh homemade salsa for the ultimate Mexican fiesta.

It’s bursting with color (so it looks amazing!), but the impressive protein content and a dollop of Pico de Gallo take things to new heights.

An easy recipe that’s ideal for a hassle-free lunch!

22

35 High-Protein Vegan Recipes Perfect For Dinner (24)

Tofu Quinoa Stir Fry

Photo Credit: avirtualvegan.com

PROTEIN: 24g
READY IN: 50 minutes

You won’t believe how easy this high-protein tofu quinoa stir fry is to cook.

It combines marinated tofu, fluffy quinoa, crunchy mixed veggies, and a soy and sesame-based sauce for the ultimate Asian-inspired dish.

The base recipe uses mushrooms, snap peas, broccoli, bell peppers, and carrots.

But you can switch these out for your favorite stir-fried veggies.

Anything goes when dinner is this colorful!

23

35 High-Protein Vegan Recipes Perfect For Dinner (25)

Classic Lentil Burgers

Photo Credit: www.makingthymeforhealth.com

PROTEIN: 12g
READY IN: 45 minutes

If you’ve never tried lentil burgers, then prepare yourself to see things in a whole new way.

These veggie burgers are loaded with plant-based protein and more than 25% of your daily iron requirements.

So, they’ll perk you up in seconds!

To make things even more appealing, the blitzed mixture of lentils, onions, and carrots makes this an easy way to convince kiddos to hit their 5-a-day.

Serve them with crispy baked polenta fries for an extra hit of complex carbohydrates!

24

35 High-Protein Vegan Recipes Perfect For Dinner (26)

Red Lentil Pasta Recipe

Photo Credit: theclevermeal.com

PROTEIN: 17g
READY IN: 40 minutes

This straightforward pasta recipe uses a range of easy-to-find ingredients to make those hectic weeks feel less pressured.

It combines a soffrito with warming spices for a veggie-rich recipe that’s loaded with powerful plant protein.

You can thank the lentils for that!

25

35 High-Protein Vegan Recipes Perfect For Dinner (27)

Roasted Cauliflower Broccoli Bowls

Photo Credit: runningonrealfood.com

PROTEIN: 27g
READY IN: 40 minutes

These roasted cauliflower broccoli bowls pair perfectly with everything from herby slices of farinata to heaping piles of brown rice.

And to make things even sweeter, it’s so easy to make.

Simply roast the cauliflower, steam the broccoli, and slather your tender veggies with the indulgent tahini dressing.

It’s an ideal choice if you’re avoiding animal protein but still want to hit your fiber and protein goals for the day!

26

35 High-Protein Vegan Recipes Perfect For Dinner (28)

Sesame Tofu Onigirazu

Photo Credit: www.lazycatkitchen.com

PROTEIN: 17g
READY IN: 1 hour

I honestly couldn’t stop eating this sesame tofu onigirazu recipe when I first tried it.

These small bundles of joy are essentially portable sushi sandwiches stuffed with sesame-encrusted tofu.

So, they’re the perfect way to take Meal Prep Mondays to new heights.

Pack them with radishes and cucumber for crunch, and slather them with Siracha or vegan mayo for moistness and tons of extra flavor.

27

35 High-Protein Vegan Recipes Perfect For Dinner (29)

Easy Vegan Quiche

Photo Credit: jessicainthekitchen.com

PROTEIN: 12g
READY IN: 1 hour 30 minutes

If I’m not feeling a portion of vegan egg muffins, this easy vegan quiche is a worthy contender.

It has an incredibly smooth texture that just soaks up all the flavor from the sweet caramelized onions, juicy tomatoes, and sauteed mushrooms.

And the buttery and perfectly flaky crust?

It’ll have you cutting off slice after slice!

28

35 High-Protein Vegan Recipes Perfect For Dinner (30)

Pasta e Ceci Pasta with Chickpeas

Photo Credit: theclevermeal.com

PROTEIN: 19g
READY IN: 30 minutes

This budget-friendly recipe is loaded with protein, fresh herbs, and healthy fats.

It’s made with chickpeas, a drizzle of olive oil, and a delicious base of aromatics that give the entire dish a well-rounded bite.

Oh, and did I mention that it’s absolutely loaded with vitamins, fiber, and essential minerals?

Talk about a hole-in-one weeknight staple!

29

35 High-Protein Vegan Recipes Perfect For Dinner (31)

Vegan Black Bean Soup

Photo Credit: nyssaskitchen.com

PROTEIN: 13.5g
READY IN: 45 minutes

If you’ve been looking for a way to use up that can of black beans in the cupboard, this vegan black bean soup is glorious.

Not only is it loaded with nourishing ingredients, but it’s the perfect alternative to greasy takeout!

Seriously – move over burritos, there’s a new sheriff in town.

I love the crunch you get from the red onion and bell peppers.

But feel free to balance the fiery Mexican spices with diced sweet potatoes and slices of avocado!

30

35 High-Protein Vegan Recipes Perfect For Dinner (32)

Vegan Sloppy Joes

Photo Credit: minimalistbaker.com

PROTEIN: 14.4g
READY IN: 30 minutes

Add a hefty helping of plant-based power to burger night with these vegan sloppy joes!

The smoky and savory spices work beautifully with hearty red lentils. But don’t be afraid to create a more textured version with green lentils.

Don’t worry, they’ll be mellowed out by the sharp and tangy tomato sauce!

31

35 High-Protein Vegan Recipes Perfect For Dinner (33)

Fried Tempeh Bowls

Photo Credit: www.lazycatkitchen.com

PROTEIN: 17g
READY IN: 30 minutes

These fried tempeh bowls come together in just 30 minutes, making them ideal for those days when you can’t face cooking!

The bite-sized and golden pieces of tempeh are seriously sinful.

But honestly, it’s the caramelized glaze from the coconut sugar that always keeps me coming back for more.

With plenty of protein in every mouthful and a low calorie count, it’s a dish that’s almost too good to be true!

32

35 High-Protein Vegan Recipes Perfect For Dinner (34)

Crispy Sesame Tofu and Mushroom Lettuce Wraps

Photo Credit: rainbowplantlife.com

PROTEIN: 18g
READY IN: 1 hour

These crispy sesame tofu and mushroom lettuce wraps are light, nutritious, and bursting with color.

It’s the perfect Asian-inspired dish if you’re low-carb, and the moreish tofu and oyster mushrooms won’t make you miss meat one bit.

But the real star of the show is the spicy almond-sesame sauce that’s equal parts rich, creamy, and nutty!

Trust me, this recipe is a total tour-de-force.

33

35 High-Protein Vegan Recipes Perfect For Dinner (35)

Plant Bolognese Sauce

Photo Credit: www.lazycatkitchen.com

PROTEIN: 13g
READY IN: 2 hours

If you’re wading into vegan waters but are missing meat-based Italian sauces, this Bolognese sauce is the perfect antidote.

Although the sauce takes a while to reduce, the herbiness and acidity of the end result is worth waiting for.

Stick with dried porcini mushrooms and soy mince, or switch things up with hearty lentils.

The choice is entirely yours!

34

35 High-Protein Vegan Recipes Perfect For Dinner (36)

Red Lentil Soup

PROTEIN: 28g
READY IN: 30 minutes

Is there anything better than a chunky and wholesome soup to soothe your sorrows?

I didn’t think so!

This tasty recipe combines red lentils with warming spices, carrots for sweetness, and a rich vegetable broth that dials the savory factor up to 11.

I love eating this with a hunk of crusty whole wheat bread, but you can easily down a bowl without any sides.

It’s just that good.

35

35 High-Protein Vegan Recipes Perfect For Dinner (37)

Vegan Enchiladas

Photo Credit: www.wellplated.com

PROTEIN: 15g
READY IN: 45 minutes

I make these vegan enchiladas almost every week, and they always get nods of approval at the dinner table.

This dish is a healthy take on this Mexican staple and incorporates tofu, black beans, spinach, and bell peppers for an impressive vitamin and protein boost.

You won’t see a signature cheese pull when you serve these guys up.

But the smoky chipotle flavor you get from the red enchilada sauce is so much better.

FAQ

Do vegans struggle to get enough protein?

Not getting enough protein is one of the most common concerns for anyone looking to go plant-based.

But don’t worry.

Most vegetarians and vegans eat plenty of high-protein meals!
Just keep an eye out for dishes containing ingredients like hemp seeds, nutritional yeast, and even chickpea flour!

Which vegan food is highest in protein?

If we’re going by protein content per 100g, seitan is the clear winner with a whopping 75g! For a gluten-free alternative, tempeh is your best option.

How can I increase my protein intake on a vegan diet?

To increase your protein intake, space out your meals, have more snacks, try a vegan protein powder, or add nuts and seeds to your morning smoothie or overnight oats.

More Vegan Recipes You’ll Love

  • 4 Vegan Meal Prep Bowls
  • 29 High Protein Vegan Snacks
  • 25 Healthy Vegan Snacks
  • 25 Best Vegan Sandwiches
  • 7-Day Vegan Dinner Recipes
  • 35 Vegan Fall Recipes To Keep You Cozy

More Healthy Vegan Recipes

  • 100+ Vegan Meal Prep Ideas For Breakfast, Lunch, And Dinner

  • 25 Best Vegan Sandwich Recipes Perfect For Lunch

  • 4 Vegan Meal Prep Bowls

  • 7-Day Easy Vegan Dinner Recipes [Meal Plan]

35 High-Protein Vegan Recipes Perfect For Dinner (2024)

FAQs

How to eat 30g protein per meal vegan? ›

Vegans can easily get all the protein they need from the plants they eat. Protein is found in nearly all plant foods, but beans, lentils, nuts, and seeds are particularly rich sources.

What vegan food has the highest amount of protein? ›

Fifteen best plant-based proteins
  1. Tofu, tempeh, and edamame. Share on Pinterest Soy products such as tofu, tempeh, and edamame are among the richest sources of protein in a vegan diet. ...
  2. Lentils. ...
  3. Chickpeas. ...
  4. Peanuts. ...
  5. Almonds. ...
  6. Spirulina. ...
  7. Quinoa. ...
  8. Mycoprotein.

How to get 20g of protein per meal vegan? ›

12 vegan-friendly sources of protein to add to your shopping list
  1. Beans and lentils. (Approx. 20g protein per 100g) ...
  2. Nuts and seeds. (Pumpkin seeds: 24.4g protein per 100g) ...
  3. Chickpeas. (Approx. ...
  4. Soya foods. (Approx. ...
  5. Seitan. (Approx. ...
  6. Nut butter. (Approx. ...
  7. Algae. (Approx. ...
  8. Wild rice. (Approx.
Jan 23, 2024

How to get 40g of protein vegan? ›

If you follow a plant-based lifestyle, you can reach this recommended amount by adding some of these vegan protein sources into your diet:
  1. Beans.
  2. Lentils.
  3. Nuts.
  4. Seeds.
  5. Quinoa.
  6. Oats.
  7. Tofu.
  8. Tempeh.
May 4, 2023

What does 30 grams of protein look like for dinner? ›

Here are some examples: 4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat) Four ounces of meat is about the size of a deck of cards. 1 ½ cups of low-fat cottage cheese or greek yogurt. 5-6 whole eggs.

How to get 30% protein vegan? ›

High-protein vegan meals
  1. Veggie protein chilli. A star rating of 4.7 out of 5. ...
  2. Teriyaki tofu. A star rating of 4.4 out of 5. ...
  3. Tofu steaks with chips. A star rating of 0 out of 5. ...
  4. Vegan lentils with soy & ginger tofu. A star rating of 4 out of 5. ...
  5. Tofu scramble. ...
  6. Marinated tofu. ...
  7. Chickpea stew with tomatoes & spinach. ...
  8. Vegan lasagne.

How can vegans get 150g protein a day? ›

The easy way for vegans to get enough protein every day
  1. Adding protein powder to your smoothie. ...
  2. Eating a whole-wheat bagel with peanut or almond butter for a snack. ...
  3. Including beans in your pasta dishes (you'll find plenty at our vegan recipes page). ...
  4. Lots of lentils. ...
  5. Hummus on a whole wheat pita for a snack.

How can a vegan hit 100g protein? ›

Plant-Based Protein

Right off the bat: you're going to need to work harder to meet your 100-gram protein quota as a vegan or vegetarian. The good news is that it's totally doable, but it requires a bit more focus. Legumes, such as beans, lentils, and peas, are great vegan/vegetarian protein sources.

How can vegans get 120g of protein a day? ›

One of the easiest plant-based high protein swaps is to replace your usual pasta with red lentil pasta. It's made from protein-rich red lentil flour, and I like to make a vegan bolognese with it. Adding soy mince is a game-changer too when you're struggling to eat enough protein.

What 30g of vegan protein looks like? ›

Tofu can often be a staple source of protein for those following a vegan or vegetarian diet: 1 1/2 cups of cooked tofu can provide 30 grams of protein along with some healthy fat. Because tofu is made from soybeans, it's considered a complete protein even though it's from plants.

How to get 40 grams of protein in one meal? ›

15. Shrimp, Avocado, and Egg Chopped Salad. Shrimp and hard-boiled eggs do double duty, bringing in 40 grams of protein per serving. Plus, the salad comes together in just minutes, which means less time for meal prepping and more time for enjoying.

How to get 30g protein without meat? ›

How to get protein without the meat
  1. Pulses. Pulses are an inexpensive protein choice, are high in fibre and a source of iron. ...
  2. Soya beans. ...
  3. Quinoa. ...
  4. Nuts. ...
  5. Seeds. ...
  6. Cereals and grains. ...
  7. Quorn™ ...
  8. Dairy.

What can I eat instead of meat for protein? ›

5 Protein-Packed Foods for Healthy, Meatless Meals
  • Eggs. Eggs are a great source of protein. ...
  • Tree Nuts. Tree nuts include walnuts, almonds and pecans — don't confuse them with peanuts, which are legumes. ...
  • Legumes. Legumes include a range of beans and peas such as black beans, chickpeas and lentils. ...
  • Soy. ...
  • Yogurt.

What is a good alternative to meat for protein? ›

Alternate sources of protein
  • Beans and legumes: Beans and legumes are a rich source of fiber and B vitamins. ...
  • Soy: One cup of boiled soybeans (172 g) contains around 29 grams of protein.
  • Nuts and nut butters: One tablespoon of almond, peanut or cashew butter provides 3 to 4 grams of protein and 8 to 9 grams of total fat.

How much protein do we really need vegan? ›

Eat a little more than the recommended amount of protein each day. Vegans and vegetarians should aim to eat 0.9 grams of protein per kilogram of their body weight each day, says Perez. “That slight difference is there to help adjust for differences in terms of the digestibility of a lot of these proteins,” she says.

How much protein should a vegan eat per meal? ›

To meet protein recommendations, the typical moderately active adult male vegan needs only 2.2 to 2.6 grams of protein per 100 calories and the typical moderately active adult female vegan needs only 2.3 to 2.8 grams of protein per 100 calories. These recommendations can be easily met from vegan sources.

Is 30 grams of protein per meal a lot? ›

General recommendations are to consume 15–30 grams of protein at each meal. Studies show higher intakes — those more than 40 grams — in one sitting are no more beneficial than the recommended 15–30 grams at one time. Don't waste your money on excessive amounts.

How to get 50 grams of protein on a vegan diet? ›

High-protein vegan foods
  1. Quinoa. ...
  2. Pulses. ...
  3. Tofu. ...
  4. Nuts and seeds. ...
  5. Chia seeds. ...
  6. Buckwheat. ...
  7. Oats. ...
  8. Brown and wild rice.
Apr 5, 2023

How to get 30g of protein for breakfast vegetarian? ›

Recipes with 400-450 calories and 30g protein
  1. Veggie Scramble w/ Fruit. Makes 1 serving.
  2. Berry Kale Smoothie. Makes 1 serving.
  3. Yogurt Breakfast Bowl. Makes 1 serving.
  4. Quinoa Breakfast Scramble. Makes 1 serving.
  5. Berry, Banana, Avocado Smoothie. Makes 1 serving.
  6. Almond Raspberry Parfait. Makes 1 serving.

References

Top Articles
Latest Posts
Article information

Author: Laurine Ryan

Last Updated:

Views: 5870

Rating: 4.7 / 5 (57 voted)

Reviews: 88% of readers found this page helpful

Author information

Name: Laurine Ryan

Birthday: 1994-12-23

Address: Suite 751 871 Lissette Throughway, West Kittie, NH 41603

Phone: +2366831109631

Job: Sales Producer

Hobby: Creative writing, Motor sports, Do it yourself, Skateboarding, Coffee roasting, Calligraphy, Stand-up comedy

Introduction: My name is Laurine Ryan, I am a adorable, fair, graceful, spotless, gorgeous, homely, cooperative person who loves writing and wants to share my knowledge and understanding with you.