Vegan protein planner

Plant foods have plenty of protein, spread across more foods. Here is your daily amount and what one meal's share looks like in everyday plant foods.

Your details

Your daily protein, plant style

52 g

about 17 g a meal over 3 meals

One meal from firm tofuabout 134 g
From cooked lentilsabout 218 g
From tinned chickpeasabout 249 g
From soya drinkabout 529 ml

Mixing sources through the day (beans with grains, nuts, seeds, soya) covers all the building blocks. Vegans also need a B12 supplement or fortified foods, as the NHS advises.

The working

From your weight to a plate

We use the UK reference of 0.75 g per kg, or 1.2 to 1.6 g per kg if you train most days, then split it over your meals (three unless you change it). At 11 st (69.9 kg): 52 g a day, about 17 g a meal. Over four meals it is about 13 g each. If you have had 20 g so far, about 32 g is left, roughly 400 g of cooked lentils.

Food (typical, check the label)	Protein	For 17 g
Firm tofu	13 g per 100 g	about 134 g
Cooked lentils	8 g per 100 g	about 218 g
Tinned chickpeas	7 g per 100 g	about 249 g
Soya drink	3.3 g per 100 ml	about 530 ml

Complete protein?

Mixing is easy

Most plant foods are lower in one or two amino acids, but you do not need to combine them in every meal. Eating a mix across the day (beans, grains, nuts, seeds, soya) covers the lot. Soya, quinoa and buckwheat are complete on their own.

Beyond protein

The nutrients to watch

Vitamin B12: a supplement or fortified foods are essential
Iodine: choose fortified plant drinks or ask about a supplement
Calcium: fortified drinks, calcium set tofu, kale
Omega 3: walnuts, ground flaxseed, or an algae supplement
Vitamin D: 10 micrograms a day, as for everyone in autumn and winter

Read with care

What this cannot tell you

Older adultsOver 65s may need more; see the protein calculator.
ChildrenVegan children need careful planning with a health visitor or dietitian.
Exact brandsProtein varies between tofu and bean brands.

Questions

Common questions

How much protein do vegans need?

The same as everyone, about 0.75 g per kg a day, though some experts suggest a little more to allow for lower digestibility.

What vegan food is highest in protein?

Seitan, tofu, tempeh, soya mince, lentils, beans, chickpeas, peanuts and soya drinks.

Do vegans need protein powder?

No. Food covers it easily for most people; powders are just convenient.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

If food feels hard

If eating, weight or food is on your mind a lot, you are not alone. Your GP can help, and Beat has a free helpline on 0808 801 0677 (England, weekdays 3pm to 8pm).