How can a vegan get 70 grams of protein a day? A comprehensive guide

October 17, 2025 •

5 min read

While the average sedentary adult needs about 0.8 grams of protein per kilogram of body weight, it is a common misconception that high protein targets are difficult for those on a plant-based diet. This guide explores exactly how can a vegan get 70 grams of protein a day, proving that a varied and well-planned diet makes this goal both achievable and delicious.

Quick Summary

This guide details effective strategies and specific food choices for vegans aiming for a high-protein intake. It covers key plant-based sources like soy, legumes, and grains, provides meal and snack examples, and offers tips for maximizing absorption.

Key Points

Combine sources for complete protein: Eat a variety of legumes, grains, and soy products throughout the day to ensure you get all essential amino acids.
Utilize dense protein sources: Incorporate foods like tempeh (17-20g per 1/2 cup) and seitan (21g per 3 oz) for high-impact protein boosts in your meals.
Plan your meals and snacks: Distribute high-protein foods like tofu scramble for breakfast, a lentil soup for lunch, and a tempeh stir-fry for dinner to hit your target.
Use supplements for convenience: Vegan protein powders (pea, soy, etc.) are a simple way to add 20+ grams of protein, particularly for athletes or on busy days.
Maximize absorption through variety: While plant proteins have slightly lower bioavailability, eating a diverse range of cooked and processed plant proteins helps maximize overall absorption.

Understanding Vegan Protein Needs

Protein is an essential macronutrient vital for building and repairing tissues, producing enzymes, and supporting immune function. The amount of protein an individual needs varies based on factors like age, body weight, and activity level. For those with higher protein requirements, such as athletes, or simply individuals aiming to build muscle, a target of 70 grams per day is a common goal. On a vegan diet, this requires a conscious effort to include a variety of protein-rich plant foods throughout the day, rather than relying on a single source. By combining different sources, vegans can also ensure they consume all nine essential amino acids, the building blocks of protein that the body cannot produce on its own.

Powerhouse Plant-Based Protein Sources

To reach a target of 70 grams daily, a mix of high-density protein sources is key. The following plant foods are excellent choices:

Soy-Based Foods

Soy is one of the most versatile and protein-dense plant sources available and is a complete protein, containing all essential amino acids.

Tofu: A half-cup serving of firm tofu can provide approximately 10-15 grams of protein, and it readily absorbs flavors in stir-fries, scrambles, and curries.
Tempeh: Made from fermented soybeans, tempeh has a firmer texture and a nutty flavor. A half-cup serving offers an impressive 17-20 grams of protein and is excellent in marinades and sandwiches.
Edamame: These young soybeans can be eaten steamed as a snack or added to salads and bowls. A cup of shelled edamame contains around 17 grams of protein.

Legumes

Legumes, including beans and lentils, are affordable, fiber-rich, and protein-packed staples of a vegan diet.

Lentils: One cooked cup of lentils delivers about 18 grams of protein and is perfect for soups, dals, and curries.
Beans: Black beans, kidney beans, and chickpeas are all fantastic sources. One cooked cup provides around 15 grams of protein and can be used in tacos, salads, and chilis.
Chickpea flour (Besan): A common ingredient in Indian cuisine, chickpea flour can be used to make savory pancakes (chilla) for a protein-rich breakfast.

Grains and Seeds

Beyond basic carbs, many grains and seeds are significant protein contributors.

Quinoa: This ancient grain is a complete protein source, with one cooked cup providing 8 grams of protein.
Hemp Seeds: Offering healthy fats alongside protein, 3 tablespoons of hemp seeds contain about 9-10 grams of protein. They can be sprinkled on smoothies, salads, or oatmeal.
Chia Seeds: These tiny seeds absorb liquid to create a pudding-like consistency. Two tablespoons provide roughly 4-5 grams of protein and are great for overnight oats and smoothies.

Other Sources

Seitan: Made from wheat gluten, seitan has a chewy, meaty texture. A 3-ounce serving can contain as much as 21 grams of protein, making it an excellent meat substitute for those who don't have gluten sensitivities.
Nutritional Yeast: Often used to add a cheesy flavor, two tablespoons provide about 8 grams of protein and can be sprinkled on popcorn, pasta, and salads.

Sample High-Protein Vegan Meal Plan

Here is an example of how a day's meals and snacks could add up to 70 grams of protein or more.

Breakfast (~20-25g protein)

Tofu Scramble: Scramble 1/2 block of firm tofu (10g) with nutritional yeast (8g), spices, and veggies. Serve on two slices of sprouted grain bread (10g).
Overnight Oats: Combine 1/2 cup rolled oats (5g), 1 cup soy milk (7g), 2 tbsp chia seeds (5g), and a handful of almonds or walnuts (5g).

Lunch (~20g protein)

Lentil Soup with Whole Grain Bread: A bowl of lentil soup (18g) with a slice of whole grain bread (3g).
Chickpea Salad Sandwich: Mash 1/2 cup of chickpeas (7g) with vegan mayo, celery, and spices. Serve on two slices of sprouted grain bread (10g).

Dinner (~15-20g protein)

Tempeh Stir-fry: Sauté 4 ounces of tempeh (19g) with your favorite vegetables and a teriyaki sauce.
Black Bean Tacos: Fill two whole-wheat tortillas with 1/2 cup of black beans (7g) and tofu crumbles (5g). Top with salsa, avocado, and lettuce.

Snacks (~10g+ protein)

Roasted Edamame: A handful of roasted edamame (8g).
Trail Mix: A small handful of nuts and seeds (5-10g).
Protein Smoothie: Blend a scoop of vegan protein powder (20g+) with plant milk and fruit.

Comparison of High-Protein Vegan Foods


Food	Standard Serving	Approximate Protein (g)	Key Notes
Lentils	1 cup, cooked	18	Very high in fiber, inexpensive
Tempeh	1/2 cup	17-20	Fermented soy, complete protein, good texture
Tofu, Firm	1/2 cup	10-15	Very versatile, bland flavor, absorbs marinades
Seitan	3 oz	21	High protein, meat-like texture, not gluten-free
Hemp Seeds	3 tbsp	9-10	Contains healthy fats, good for topping
Quinoa	1 cup, cooked	8	Complete protein, excellent rice alternative
Edamame	1 cup, shelled	17	Great snack, can be steamed or roasted

Strategizing for Maximum Absorption

While some plant proteins have lower digestibility than animal proteins due to fiber and anti-nutrients, this is easily addressed.

Combine Sources: Eating a variety of protein sources throughout the day, like pairing legumes with grains, ensures a complete amino acid profile.
Use Processed Options: Protein isolates found in vegan protein powders and seitan have improved digestibility due to processing, making them highly effective protein boosts.
Cooking Methods: Soaking beans and lentils before cooking can improve their digestibility.

For those with very high protein needs, such as professional athletes, supplementing with a vegan protein powder can be a convenient way to meet daily goals, especially post-workout, without adding significant volume to meals. Protein powders made from pea, soy, or brown rice are widely available and effective. For general guidance on protein synthesis, you may want to consult resources like the National Institutes of Health (NIH).

Conclusion: Achieving Your Vegan Protein Goals

Meeting a 70-gram protein target on a vegan diet is not only possible but can be a delicious and varied culinary experience. By focusing on a diverse range of protein-dense plant foods, such as soy products, legumes, and whole grains, and incorporating convenient options like nuts, seeds, and protein powder, you can easily plan meals that satisfy your daily needs. Strategic meal planning, and understanding how different plant sources complement each other, will ensure your diet is robust and well-balanced. With a little foresight, any vegan can confidently achieve and exceed their protein goals.

Frequently Asked Questions

Yes, it is entirely possible for a vegan to get 70 grams of protein daily with proper planning. By incorporating diverse plant-based sources like soy products, legumes, nuts, seeds, and whole grains, this target can be met through meals and snacks.

Plant proteins can be just as effective as animal proteins for muscle building when consumed in adequate amounts and combined to provide all essential amino acids. Many vegan athletes successfully build and maintain muscle on a plant-based diet.

No, it is a myth that you must combine specific plant proteins at every meal. Your body maintains a pool of amino acids, so as long as you eat a variety of protein sources throughout the day, your body will form complete proteins.

Some of the highest protein plant-based foods include seitan, tempeh, lentils, edamame, and firm tofu. Vegan protein powders are also a very concentrated source of protein.

Yes, vegan protein powder is an excellent tool for boosting daily protein intake, especially for athletes or individuals with higher needs. Adding a scoop to a smoothie or oatmeal can provide a quick, concentrated protein hit.

Cooking legumes thoroughly, using fermented soy products like tempeh, and soaking beans before preparation can all help improve digestibility and protein absorption. Varying your protein sources also helps.

A high-protein vegan diet can be quite affordable. Many of the most protein-dense vegan foods, such as beans, lentils, and tofu, are inexpensive staples. Shopping for dried bulk items and seasonal produce can also lower costs.