How to get 100g of protein a day as a vegan?

December 26, 2025 •

3 min read

According to a study on vegan bodybuilders, it's possible to meet high protein requirements entirely from plants. In this guide, we'll show you precisely how to get 100g of protein a day as a vegan by strategically incorporating protein-dense plant foods throughout your meals and snacks.

Quick Summary

This article details how to achieve a daily intake of 100g of protein on a vegan diet. It outlines key protein sources, meal planning strategies, and supplement options to meet high protein needs using only plant-based foods.

Key Points

Start Smart: Build your day around high-protein plant sources like tofu, tempeh, and lentils from breakfast onwards.
Variety Is Vital: Include a wide range of protein sources to ensure you get a complete profile of all essential amino acids.
Don't Fear Powders: Utilize vegan protein powders (pea, rice, or hemp) as a convenient, concentrated supplement to meet high daily targets.
Snack Strategically: Incorporate protein-packed snacks like nuts, seeds, edamame, and protein bars to bridge the gap between meals.
Plan Your Meals: A structured meal plan helps ensure consistency and prevents you from falling short of your 100g goal.
Stay Hydrated: Increased fiber intake from a plant-based diet necessitates drinking more water to prevent digestive discomfort.

The Core Principles of High Protein Vegan Eating

Achieving a 100g daily protein target on a vegan diet requires a strategic approach. While it's a common misconception that plant-based diets are low in protein, a well-planned vegan diet can easily exceed this goal. The key is focusing on nutrient-dense, high-protein plant sources and distributing them effectively throughout the day. This isn't about eating more food, but rather smarter food choices. Many plant foods, including lentils, chickpeas, tofu, tempeh, and seitan, offer substantial protein content.

Strategic Meal Planning for Maximum Protein

To consistently hit 100g of protein, meal timing and combination are crucial. For example, starting your day with a protein-rich breakfast sets a strong foundation. Instead of just toast and jam, consider a tofu scramble with spinach and nutritional yeast. For lunch, a quinoa and black bean bowl with extra tofu or tempeh can add another 20-30g. Dinner offers even more opportunities, with options like lentil soup or seitan stir-fry. High-protein snacks are equally important for filling in the gaps and preventing hunger. Nuts, seeds, and protein bars are excellent choices.

Combining Complete and Incomplete Proteins

Another common myth is that vegans must meticulously combine incomplete proteins at every meal to form a "complete" protein. This has been largely debunked by modern nutritional science. The body maintains a pool of amino acids, and as long as you eat a variety of plant-based protein sources throughout the day, your body will get all the essential amino acids it needs. Excellent complete plant proteins include soy products (tofu, tempeh, edamame), quinoa, hemp seeds, and nutritional yeast.

The Role of Protein Powders and Supplements

For those with very high protein needs, such as bodybuilders, or for those who find it challenging to consume enough whole foods, vegan protein powders can be a game-changer. Blends made from pea, rice, or hemp protein are readily available and can be added to smoothies, oatmeal, or baked goods for a quick, concentrated protein boost. For example, a single scoop of a quality vegan protein powder can add 20-30g of protein to your daily intake.

Sample 100g Vegan Protein Day

Here is an example of a full day's eating that can help you reach your protein goal:

Breakfast (approx. 25g protein): Tofu scramble with 1/2 block extra-firm tofu (18g), 1 tbsp nutritional yeast (4g), and sautéed vegetables, served with 1/4 cup shelled edamame (5g).
Lunch (approx. 30g protein): Mediterranean quinoa bowl with 1 cup cooked quinoa (8g), 1 cup chickpeas (15g), chopped veggies, and 2 tbsp tahini dressing (7g).
Dinner (approx. 35g protein): Lentil and vegetable curry with 1 cup cooked lentils (18g), 1/2 block of tempeh (18g), and a side of steamed broccoli.
Snacks (approx. 10g protein): A handful of almonds (6g) and an apple, or a small protein bar (10g).

High Protein Vegan Food Comparison Table


Food (per 100g)	Protein (g)	Typical Serving	Protein per Serving (g)
Seitan	25	3 oz serving	21
Extra-firm Tofu	16	1/2 block	18
Tempeh	19	1/2 block	18
Lentils (cooked)	9	1 cup	18
Edamame (shelled)	11	1 cup	22
Chickpeas (cooked)	7	1 cup	15
Nutritional Yeast	50	2 tbsp	8-10
Pumpkin Seeds	30	1/4 cup	8

Conclusion: Persistence and Variety are Key

Reaching 100g of protein on a vegan diet is a very achievable goal with proper planning. The key is to include a variety of protein-rich plant foods throughout your day, from breakfast through dinner and into your snacks. By using staples like tofu, tempeh, lentils, and quinoa, and supplementing with protein powder when needed, you can easily meet and even exceed your protein needs. This approach not only provides the necessary macronutrients for muscle building and satiety but also ensures a diverse intake of vitamins, minerals, and fiber essential for overall health.

For more information on the nuances of plant-based nutrition, consider consulting a registered dietitian or a reputable resource like the Academy of Nutrition and Dietetics. They can offer personalized advice and help tailor a plan to your specific needs and goals. By embracing the principles of high-protein vegan eating, you can fuel your body effectively while enjoying a wide variety of delicious, plant-based foods.

Frequently Asked Questions

Excellent sources include tofu, tempeh, seitan, lentils, chickpeas, edamame, quinoa, and various nuts and seeds. Vegan protein powders, typically derived from pea, rice, or hemp, are also highly effective.

No, you do not need to meticulously combine proteins at every meal. Your body maintains a pool of amino acids, and a varied diet of plant foods throughout the day will provide all the essential amino acids needed.

Yes, absolutely. Many vegan bodybuilders and athletes achieve this and higher protein goals. Combining high-protein plant foods with consistent strength training is the key to building muscle.

The ideal protein intake varies by individual activity level, body weight, and fitness goals. For many athletes or people with specific goals, 100g is appropriate. It's generally safe, but consulting a healthcare professional for personalized advice is always recommended.

Protein powders are not strictly necessary but can make reaching a 100g target easier and more convenient, especially for those with higher needs or busy schedules. It is possible to meet this goal with whole foods alone.

Boost breakfast protein with a tofu scramble, adding vegan protein powder to oatmeal or smoothies, or having overnight oats with chia seeds, nuts, and a scoop of protein powder.

Good options include a handful of mixed nuts or seeds, roasted chickpeas, edamame, hummus with whole-grain crackers, or a vegan protein bar.