The most common concern about plant-based eating is protein — specifically whether you can hit adequate daily targets without meat, fish, or dairy. The answer is yes, but it requires more intentionality than an omnivorous diet. This guide covers which plant foods are highest in protein, how to combine incomplete proteins, and what a 140–160g protein day on a plant-based UK diet actually looks like.
How Much Protein Do You Need?
For most active adults, the evidence-based recommendation is 1.6–2.2g of protein per kg of bodyweight per day. Some plant-based nutrition researchers suggest a slightly higher target of 1.8–2.4g/kg to account for the lower digestibility of plant proteins compared to animal proteins (a concept called PDCAAS — Protein Digestibility Corrected Amino Acid Score).
In practice, plant protein digestibility varies widely. Soy protein is broadly comparable to animal protein. Lentils, chickpeas, and most legumes are digested at around 80–85% the efficiency of meat. This means a plant-based eater targeting 160g of protein per day might benefit from aiming for 175–180g to account for the differential absorption.
Find your personal target using our protein calculator — it returns a range based on your bodyweight and activity level that you can adjust upward if plant-based.
Complete vs. Incomplete Plant Proteins
Protein is made from 20 amino acids, nine of which are essential (cannot be synthesised by the body and must come from food). Animal proteins contain all nine in adequate ratios and are called "complete." Most plant proteins are "incomplete" — they're missing or low in one or more essential amino acids.
Complete plant proteins (contain all nine essential amino acids):
- Soy and soy products (tofu, tempeh, edamame)
- Quinoa
- Buckwheat
- Hemp seeds
Incomplete plant proteins (need to be combined or varied):
- Lentils and legumes — high in lysine, low in methionine
- Grains (rice, oats, wheat) — high in methionine, low in lysine
- Nuts and seeds — varied amino acid profiles
The key insight: you don't need to combine complete proteins at every meal. Research on protein complementarity shows that as long as you eat varied plant proteins across the day, your body assembles complete amino acid profiles from the pool available. The old rule of combining rice and beans at every meal isn't necessary — varied eating throughout the day achieves the same result.
The Best Plant-Based Protein Sources in the UK
Ranked by protein per 100g:
- Seitan (wheat gluten) — 25g protein per 100g. The highest-protein plant food available. Texture resembles meat. Available from most UK supermarkets and health food shops. Works well in stir fries and sandwiches.
- Tempeh — 19–20g protein per 100g. Fermented soybeans with a firm texture and slightly nutty flavour. Better protein profile than tofu. Available from Waitrose, Holland & Barrett, and most health food stores.
- Firm tofu — 8–17g protein per 100g depending on firmness. Extra-firm tofu has the highest protein content. Absorbs marinades well — press the water out before cooking. Available from Tesco, ASDA, Lidl.
- Edamame — 11–12g protein per 100g cooked. Frozen edamame (available from Tesco, Iceland) is affordable at £1.50–2 per 500g. Eat as a snack or add to stir fries and salads.
- Dried red lentils — 26g protein per 100g dry (12–13g cooked). The cheapest plant protein source in UK supermarkets. 60–75p for 500g. High in iron and folate too.
- Black beans / kidney beans — 8–9g protein per 100g cooked. Widely available tinned for 50–70p per tin. Work in chillies, salads, burritos, and burger patties.
- Chickpeas — 8–9g protein per 100g cooked. Versatile — use in curries, roast as snacks, blend into hummus, add to salads.
- Quinoa — 4–5g protein per 100g cooked (14g dry). Complete protein source. Available from Tesco and Lidl. Use as a rice replacement for a protein and amino acid upgrade.
- Hemp seeds — 31g protein per 100g. Small amount adds meaningful protein — 3 tablespoons (30g) adds 9g protein. Add to smoothies, porridge, or salads. Available from Holland & Barrett and most supermarkets.
- Nutritional yeast — 50g protein per 100g. Used in small amounts as a cheese-flavour seasoning. 2 tablespoons adds 8g protein. Available from most UK health food shops and some supermarkets.
A Plant-Based Day Hitting 150g Protein
Here's what 150g of plant protein looks like across a day:
- Breakfast: Overnight oats (80g oats, 200g soy yoghurt, 3 tbsp hemp seeds, frozen berries) — 42g protein
- Lunch: Tofu stir fry (200g extra-firm tofu pressed and fried, 100g edamame, rice, soy sauce) — 42g protein
- Dinner: Lentil dal (150g dry red lentils, tinned tomatoes, spices) with 200g cooked quinoa — 44g protein
- Snack: 200g soy yoghurt with 30g pumpkin seeds — 22g protein
Total: 150g protein. Calorie total approximately 1,900–2,100 depending on exact quantities. All ingredients available from major UK supermarkets. Total daily cost: approximately £3.50–4.50.
What Plant-Based Athletes Get Wrong
Three common mistakes:
- Relying too heavily on one protein source. Eating lentils for every protein meal creates an amino acid imbalance over time. Vary between legumes, soy products, and seeds across the day.
- Not accounting for iron and B12. These aren't directly related to protein targets but matter for energy and recovery. Plant-based iron (non-haem iron) is less bioavailable — eat vitamin C-rich foods with iron-containing meals to improve absorption. B12 is found almost exclusively in animal products — supplement if plant-based.
- Underestimating how much plant food it takes. Getting 160g of protein from plants requires planning. A vegetable salad for lunch is not a high-protein meal. Be deliberate about including a protein source in every meal.
Using the Meal Planner on a Plant-Based Diet
Our meal planner supports diet type selection including vegetarian and vegan — set your diet preference, calorie target, and protein goal, and it generates a 7-day plant-based plan optimised to hit your targets using the ingredients in our database. Our macro calculator can set your daily protein target if you're not sure where to start.