How to eat 120 grams of protein a day as a vegan?

November 18, 2025 •

3 min read

Contrary to a common misconception, studies show that many vegans, even without supplements, already consume more protein than the minimum daily requirement. This article provides a comprehensive guide on how to eat 120 grams of protein a day as a vegan, leveraging strategic planning and powerful plant-based foods to achieve your goals.

Quick Summary

Achieve a 120g protein goal on a vegan diet using strategic planning, diverse plant sources like soy and legumes, and optional supplements for optimal nutrition and muscle support.

Key Points

Strategic Planning: Incorporate protein-rich foods into every meal and snack to reach high daily goals, rather than trying to get it all in one go.
Complete Proteins: Rely on sources like soy products (tofu, tempeh, edamame), quinoa, and hemp seeds for all nine essential amino acids.
Protein Powerhouses: Utilize exceptionally protein-dense foods like seitan and legumes to significantly increase your protein intake efficiently.
Smart Snacking: Opt for protein-rich snacks such as nuts, seeds, or hummus with whole-grain bread to boost your daily total between meals.
Consider Supplements: For high demands, a high-quality vegan protein powder can provide a convenient and concentrated protein boost post-workout or as a quick meal supplement.

Building Your High-Protein Vegan Foundation

Achieving a high-protein diet on a vegan plan is entirely possible with careful planning and an understanding of the most concentrated plant-based sources. The goal of 120 grams may seem high, but with the right mix of whole foods and supplements, it becomes a realistic target for athletes and active individuals. The key is to incorporate protein-rich foods into every meal and snack, rather than relying on one or two large, protein-heavy dishes.

The Power of Soy

Soy products are some of the most versatile and protein-dense options in the vegan world. Tofu, tempeh, and edamame are complete proteins, meaning they contain all nine essential amino acids needed for muscle synthesis.

Firm Tofu: An excellent base for stir-fries, scrambles, or baking. Firm tofu can contain over 20 grams of protein per 200g serving.
Tempeh: A fermented soybean cake with a nutty flavor. Tempeh offers even more protein than tofu, with around 19 grams per 100g.
Edamame: These young soybeans are a great snack, with one cup providing about 16 grams of protein.

Beyond Soy: Other High-Impact Sources

Beyond soy, other plant foods pack a significant protein punch and should be staples in your diet:

Seitan: Made from wheat gluten, seitan is one of the highest protein plant foods available, with up to 25 grams per 100g serving. It is a fantastic meat substitute in many recipes.
Lentils and Legumes: Lentils are a powerhouse, providing about 18 grams of protein per cooked cup. Other legumes like chickpeas, kidney beans, and black beans are also great sources.
Nuts and Seeds: Small but mighty, seeds like hemp, chia, and pumpkin offer significant protein per serving, along with healthy fats. A few tablespoons of hemp seeds can add 10 grams of protein to a meal.
Grains and Pasta: Opt for protein-fortified alternatives. Red lentil pasta, for example, can contain 20 grams of protein per 100g, significantly more than traditional pasta. Quinoa is another fantastic option, providing a complete protein source.

A Sample Day: Hitting 120 Grams

This sample meal plan demonstrates how to structure your intake around key protein sources throughout the day.

Breakfast: High-Protein Scramble (approx. 30g protein)

Tofu Scramble: Sauté 200g of firm tofu (26g protein) with vegetables and nutritional yeast. Serve with a slice of whole-grain bread (6g protein).

Lunch: Quinoa and Black Bean Bowl (approx. 30g protein)

Bowl: Mix 1 cup of cooked quinoa (8g protein) with 1 cup of black beans (15g protein). Add corn, chopped veggies, and a dressing. Top with a handful of pumpkin seeds (8.8g protein).

Dinner: Red Lentil Bolognese with Seitan (approx. 45g protein)

Bolognese: Cook 100g of dry red lentil pasta (20g protein) with a tomato sauce base. Crumble in 100g of seitan (25g protein) for a hearty, protein-packed meal.

Snacks (approx. 15g protein)

Snack: Two tablespoons of peanut butter (8g protein) with an apple. A handful of almonds (6g protein).

The Supplement Advantage

While whole foods should be the priority, high-quality vegan protein powders are an excellent tool for hitting high targets. A single scoop of a pea-brown rice blend can deliver 20-25g of protein, making it easy to add to a smoothie, oatmeal, or a simple shake. Brands like Transparent Labs and Orgain offer reliable vegan protein options. This allows for a boost without adding significant volume or saturated fat, ideal for post-workout recovery or when time is short.

Comparison of High-Protein Vegan Foods


Food (per 100g)	Protein (approx.)	Notes
Seitan	25g	Made from wheat gluten; very high protein density.
Firm Tofu	10g	Versatile, complete protein.
Tempeh	19g	Fermented soy; complete protein, high in fiber.
Red Lentils (cooked)	9g	Great for bulking up soups and stews.
Pea Protein Isolate	71g	High-concentration, supplement form.

Conclusion: Fueling Your Goals

Eating 120 grams of protein as a vegan is a systematic process of prioritizing protein-dense foods at every eating opportunity. The combination of soy products, seitan, legumes, nuts, seeds, and fortified grains provides a powerful arsenal of ingredients. For those with high athletic demands, incorporating a vegan protein powder can provide a convenient and efficient boost. By diversifying your intake and spreading it across the day, you can confidently meet your protein requirements and support your health and fitness goals. For more in-depth nutritional information on plant-based diets, consult the resources at VeganHealth.org.

Frequently Asked Questions

Soy products, including tofu, tempeh, and edamame, are considered complete proteins, containing all nine essential amino acids. Quinoa and hemp seeds are also excellent complete plant-based protein sources.

No, you do not need to combine different plant proteins at every single meal to form a complete protein profile. The body recycles amino acid pools throughout the day, so consuming a variety of protein sources over the course of a day is sufficient.

Yes, with proper meal planning and training, plant-based protein can be just as effective as whey for muscle growth and repair. Many vegan powders combine different protein sources (like pea and rice) to ensure a complete amino acid profile.

For a protein-packed start, try a tofu scramble, a smoothie blended with vegan protein powder, soy milk, and seeds, or high-protein oatmeal topped with nuts and peanut butter.

Focus on high-protein, low-calorie foods like seitan, firm tofu, lentils, and edamame. Protein powders and defatted peanut powder are also great for a concentrated protein boost without excess calories.

No, many staple high-protein vegan foods like lentils, chickpeas, and beans are very affordable. Cooking your own meals from bulk-bought ingredients like grains and legumes is a cost-effective strategy.

While the high fiber content of plant foods can slightly affect protein digestibility, eating a slightly higher amount of protein and ensuring variety will compensate for any potential differences. Cooking, soaking, and fermenting legumes also helps improve digestion.