How a Vegan Can Get 90 Grams of Protein a Day

November 27, 2025 •

4 min read

Over one-third of Americans are reducing their meat consumption, yet a common misconception persists that plant-based diets cannot provide sufficient protein for athletic or active lifestyles. This guide explains exactly how a vegan can get 90 grams of protein a day by leveraging a variety of powerful plant sources and strategic meal planning.

Quick Summary

This guide provides practical strategies and meal examples for obtaining 90 grams of protein daily on a vegan diet. It covers the best plant-based protein sources, high-protein meal combinations, and supplementation options to meet elevated protein goals. Key nutrients like iron and B12 are also addressed, ensuring a well-rounded nutritional approach for active vegans.

Key Points

Diverse Sources are Key: Rely on a variety of plant-based foods like lentils, tofu, seitan, nuts, and seeds to ensure a complete amino acid profile throughout the day.
Leverage High-Density Foods: Focus on protein-packed foods like tempeh (~34g/cup), seitan (~25g/serving), and soy protein isolate to efficiently meet high protein goals.
Strategically Combine Foods: Pair legumes with grains (e.g., rice and beans) or nuts/seeds to create complete protein sources over the course of the day.
Utilize Supplements for a Boost: Vegan protein powders (pea, soy, hemp) are an excellent and convenient way to supplement your intake, especially for athletes or those needing a quick protein fix.
Plan Your Meals: A structured meal plan incorporating high-protein sources at breakfast, lunch, dinner, and snacks simplifies meeting a 90g daily target.
Don't Forget About Other Nutrients: While focused on protein, ensure adequate intake of Vitamin B12 (via supplements), Iron, and Calcium through fortified foods and careful planning.

Understanding Vegan Protein Needs

While the recommended daily allowance (RDA) for protein is 0.8g per kg of body weight for the average adult, athletes, those seeking muscle gain, or individuals with higher activity levels often require significantly more. For someone aiming for 90 grams of protein a day on a vegan diet, a strategic approach focused on high-density protein sources is key. This dispels the myth that plant-based diets are protein-deficient and proves that with careful planning, this target is not only achievable but delicious.

High-Protein Vegan Food Sources

To reach a target of 90 grams, incorporating a mix of the following high-protein plant foods throughout your day is essential. Focusing on variety ensures you get a complete amino acid profile, which is important for muscle repair and growth.

Legumes, Beans, and Lentils

Lentils and beans are budget-friendly powerhouses. A single cup of cooked lentils provides around 18g of protein, while black beans offer about 15g. Incorporate them into stews, curries, salads, or create high-protein spreads like hummus.

Soy Products

Soy is one of the few complete plant proteins, containing all nine essential amino acids.

Tempeh: A fermented soybean product, tempeh is one of the highest plant-based protein sources, with about 34g per cup.
Tofu: A versatile protein, firm tofu contains approximately 20g per cup and can be scrambled, fried, or baked.
Edamame: A half-cup of shelled edamame contains roughly 9g of protein and is perfect for snacking or adding to salads.

Seitan

Made from vital wheat gluten, seitan is a texturally similar meat alternative with an impressive protein content, often providing 20-25g per 3-ounce serving. It absorbs marinades well and is excellent in stir-fries, stews, or sandwiches.

Nuts and Seeds

Nuts and seeds are an easy way to boost protein in snacks and meals. Hemp seeds lead the pack with 10g of protein per 3 tablespoons, while pumpkin seeds offer about 9g per ounce. Nut butters on whole-grain toast or added to smoothies are simple, effective options.

Whole Grains

Certain whole grains can also contribute significantly to your daily protein total. Quinoa is a complete protein source, offering 8g per cooked cup, while oats provide 5g.

Comparison of High-Protein Vegan Foods


Food (100g serving)	Protein (g)	Notes
Seitan	~25g	Made from wheat gluten; high in protein, low in fat.
Tempeh	~19g	Fermented soybeans; complete protein, high fiber.
Tofu (firm)	~17g	Versatile soy product; complete protein, calcium-rich options.
Lentils (cooked)	~9g	Fiber-rich legume; pairs well with grains.
Chickpeas (cooked)	~9g	Versatile legume; great for hummus, salads, and curries.
Hemp Seeds	~30g	Tiny seeds; great addition to smoothies, salads, or cereals.
Pumpkin Seeds	~30g	Excellent snack or topping; rich in magnesium and zinc.
Quinoa (cooked)	~4g	Complete grain; side dish or salad base.

Sample 90g Vegan Meal Plan

This sample plan illustrates how to combine different plant-based foods to achieve a high protein intake throughout the day.

Breakfast: Tofu Scramble with Veggies (approx. 25g protein)

1/2 block firm tofu, crumbled
1/2 cup black beans
Handful of spinach
Nutritional yeast, spices
Served with 1 slice of whole-grain toast topped with 1 tbsp peanut butter.

Lunch: Lentil Quinoa Bowl (approx. 25g protein)

1 cup cooked lentils
1 cup cooked quinoa
Mixed greens, cucumber, and bell peppers
Topped with 2 tbsp hummus and a sprinkle of hemp seeds.

Afternoon Snack: High-Protein Smoothie (approx. 20g protein)

1 scoop vegan protein powder (e.g., pea or soy)
1 cup fortified soy milk
1 tbsp almond butter
1 tbsp chia seeds
1/2 frozen banana

Dinner: Seitan Stir-fry (approx. 25g protein)

3 oz seitan strips
1 cup broccoli florets, carrots, and bell peppers
Stir-fried in sesame oil and soy sauce
Served with 1 cup brown rice

This example totals around 95 grams of protein, demonstrating that with consistent effort, a 90-gram goal is very manageable.

Optimizing Protein Absorption

Because plant-based proteins have different amino acid profiles and bioavailability compared to animal proteins, it’s helpful to combine various sources throughout the day. The once-popular notion of "protein combining" at every single meal is no longer necessary, as the body maintains a pool of amino acids it can draw from. However, ensuring a variety of plant proteins is still a smart strategy.

Certain processing methods can also improve bioavailability. Soaking, sprouting, and cooking legumes, for instance, can help break down anti-nutrients and improve absorption. Pairing iron-rich foods with a source of vitamin C (like bell peppers or citrus) can also enhance iron absorption.

Using Vegan Protein Supplements

While it’s possible to get 90 grams of protein from whole foods alone, supplements can provide a convenient boost, particularly for athletes or those with high needs. Pea protein, soy protein isolate, and hemp protein powders are popular vegan options. Many commercially available products blend different plant proteins to ensure a complete amino acid profile.

Conclusion

Achieving a high-protein goal of 90 grams or more is entirely feasible and sustainable on a vegan diet. By focusing on a diverse range of nutrient-dense, plant-based foods like legumes, soy products, seitan, nuts, and seeds, you can meet and exceed your protein requirements. Strategic meal planning, understanding protein sources, and incorporating supplements when needed are all valuable tools in a vegan's nutritional toolkit. A well-planned vegan diet can provide all the necessary protein for an active lifestyle, muscle growth, and overall health, demonstrating that a plant-based path is a robust one.

Addressing Other Key Nutrients

While focusing on protein, it's also important for vegans to monitor other key nutrients like Vitamin B12, Iron, and Calcium. Regular consumption of fortified foods and, in some cases, supplementation is highly recommended to support overall health.

Frequently Asked Questions

Yes, it is entirely possible to meet high protein goals like 90 grams from whole foods alone. By consistently including foods such as lentils, beans, tofu, tempeh, seitan, nuts, and seeds in your meals and snacks, you can achieve adequate protein intake. Supplements are a convenient addition but not strictly necessary.

Seitan, made from vital wheat gluten, is one of the highest protein plant-based foods, often providing 20-25g of protein per 3-ounce serving. Fermented soy products like tempeh are also exceptionally high in protein, with around 34g per cup.

The simplest way is by eating a variety of plant protein sources throughout the day, not necessarily in the same meal. The body maintains a pool of amino acids, and consuming a mix of legumes, grains, soy products, nuts, and seeds will provide all the necessary essential amino acids over time.

No, vegan protein powders are not necessary but can be helpful. Many vegan athletes and bodybuilders successfully build muscle by getting all their protein from whole food sources. Powders offer a convenient way to increase protein intake, particularly post-workout, but a varied diet is a solid foundation.

High-protein vegan snacks include roasted chickpeas, a handful of mixed nuts and seeds (like almonds, pumpkin, and hemp), edamame, and apples with peanut or almond butter. Using spreads like hummus with whole-grain crackers is another excellent option.

Soaking, sprouting, and cooking legumes and grains can help increase the bioavailability of the protein within them. These processes reduce anti-nutrients like phytates, making it easier for your body to absorb the available protein.

Protein content varies significantly: a cup of cooked lentils has about 18g, a half-cup of tempeh provides ~15g, and 3 tablespoons of hemp seeds contain 10g. Firm tofu has roughly 20g per cup, while seitan can offer over 20g per 3 ounces.