How to get 60g protein per day vegan: A practical guide

November 25, 2025 •

4 min read

According to a 2013 study published in the Journal of the Academy of Nutrition and Dietetics, vegans often consume more protein than the recommended daily allowance without special effort. Reaching a specific goal, like 60g protein per day vegan, is straightforward with strategic meal planning and smart food choices.

Quick Summary

This guide outlines how to build a high-protein vegan diet using accessible plant-based sources. It details example meal plans and key strategies to consistently meet a 60g daily protein target. The article covers versatile foods like legumes, tofu, seeds, and protein powders.

Key Points

Diverse Protein Sources: Combine various plant proteins like legumes, soy products, nuts, and seeds to ensure a complete amino acid profile throughout the day.
Strategic Meal Planning: Build each meal around a high-protein vegan food source, such as starting your day with protein-rich oatmeal or having a lentil and quinoa bowl for lunch.
High-Impact Foods: Incorporate foods with exceptionally high protein content like seitan, tempeh, and hemp seeds to boost your daily intake efficiently.
Smart Snacking: Use nuts, seeds, edamame, and other protein-dense snacks to easily add grams of protein between main meals and curb hunger.
Consistent Tracking: Monitor your intake with a food diary or app for a few days to get a clear picture of your protein consumption and find opportunities for improvement.
Supplements as an Option: Consider adding a scoop of a reliable vegan protein powder to smoothies or shakes if you struggle to reach your goal with whole foods alone.
Maximize Absorption: Improve nutrient absorption by combining grains with legumes and pairing high-protein foods with Vitamin C-rich fruits.

Achieving a daily intake of 60 grams of protein on a vegan diet is an attainable and healthy goal. By focusing on nutrient-dense plant sources and distributing protein across your meals and snacks, you can easily meet your requirements. This article provides a comprehensive plan, including a sample meal guide and a comparison of top vegan protein foods.

Powerhouse plant-based protein sources

The foundation of a high-protein vegan diet relies on several key food groups. Diversifying your intake from these sources ensures you get all the essential amino acids your body needs.

Legumes

Legumes are the cornerstone of many vegan diets, offering substantial protein and fiber. A single cup of cooked lentils can provide around 18 grams of protein, while chickpeas and various beans offer between 15 and 18 grams. They are incredibly versatile and can be used in curries, stews, salads, and homemade hummus.

Soy products

Soy-based foods are some of the most protein-dense vegan options and are considered complete proteins, containing all nine essential amino acids.

Tofu: 100 grams of firm tofu provides about 8-10 grams of protein and can be scrambled, fried, or baked.
Tempeh: Made from fermented soybeans, tempeh is even denser in protein, with a half-cup serving offering around 17 grams.
Edamame: These young soybeans can be steamed and eaten whole or added to stir-fries and salads. A cup of shelled edamame has about 18 grams of protein.

Nuts and seeds

Nuts and seeds are excellent for boosting protein throughout the day via snacks or meal additions. Hemp seeds are particularly high, with about 30 grams of protein per 100 grams. Other notable options include:

Hemp seeds: 3 tablespoons contain roughly 9 grams of protein.
Chia seeds: These can be made into a high-protein pudding or added to smoothies, with 2 tablespoons providing about 4 grams.
Pumpkin seeds: One ounce offers about 9 grams of protein.
Nut butters: Peanut butter and almond butter are easy additions to oatmeal, toast, or smoothies. A two-tablespoon serving of peanut butter has around 8 grams of protein.

Grains and cereals

While not as high in protein as legumes, certain grains and cereals contribute significantly, especially when consumed throughout the day.

Seitan: This wheat gluten-based food is one of the highest protein options, with 25 grams per 100g.
Quinoa: A complete protein, one cup of cooked quinoa provides about 8 grams.
Oats: A half-cup of raw oats contains about 10 grams of protein, making it an ideal breakfast base.

A sample 60g vegan meal plan

Here is a practical example of how to structure your daily meals to easily meet your 60-gram protein goal, combining a variety of whole-food sources.

Breakfast (15-20g protein):

High-Protein Oatmeal: Cook 1/2 cup rolled oats with 1 cup soy milk (10g protein). Stir in 1 tbsp peanut butter (4g protein) and 1 tbsp chia seeds (2g protein). Top with hemp seeds (3g protein).

Lunch (15-20g protein):

Lentil and Quinoa Bowl: Mix 1 cup cooked lentils (18g protein) and 1/2 cup cooked quinoa (4g protein) with your favorite chopped vegetables and a lemon-tahini dressing.

Dinner (15-20g protein):

Tofu and Veggie Stir-Fry: Sauté 150g extra-firm tofu (15g protein) with a colorful mix of vegetables. Serve over a bed of brown rice.

Snacks (5-10g protein):

Roasted Edamame: A quick, easy snack with 1 cup offering 18 grams of protein.
Mixed Nuts: A small handful of almonds or pistachios provides a quick protein boost.
Vegan Protein Shake: If needed, a scoop of vegan protein powder mixed with plant milk can provide a significant protein boost.

Vegan protein sources comparison


Food (per 100g)	Protein Content (approx.)	Amino Acid Profile	Best for...
Seitan	25g	Complete	Meat substitutes, stir-fries
Tempeh	19g	Complete	Marinating, bowls, grilling
Tofu (Firm)	10g	Complete	Scrambles, baking, stir-fries
Hemp Seeds	30g	Complete	Smoothies, toppings, baking
Lentils (Cooked)	9g	Incomplete (pair with grains)	Soups, stews, burgers
Chickpeas (Canned)	7g	Incomplete (pair with grains)	Salads, hummus, curries
Peanut Butter	26g	Incomplete (pair with legumes)	Spreads, smoothies, sauces
Quinoa (Cooked)	4.4g	Complete	Side dish, bowls, salads

Tips for maximizing vegan protein intake

Combine Complementary Proteins: While it's a misconception that every meal must contain all essential amino acids, combining sources like grains and legumes helps ensure a balanced intake over the day. For example, enjoy rice with lentils or beans with a whole-grain tortilla.
Include Protein in Every Meal: Distribute your protein intake evenly throughout the day. This helps with satiety and muscle repair.
Don't Fear the Fiber: High-fiber protein sources like beans and lentils are great, but can be hard on the digestive system initially. Soaking and sprouting legumes can aid digestion.
Read Labels for Supplements: If using protein powders, always check ingredients. Some products contain high amounts of added sugars. Ensure you're purchasing from a reputable brand.
Utilize a Tracker: For a few days, use a food tracking app like Cronometer or MyFitnessPal to check your protein intake. This helps you identify where you might be falling short and where you can add more high-protein foods.

Conclusion

Meeting a 60g protein goal on a vegan diet is completely achievable with a little planning and knowledge of the right ingredients. By incorporating diverse plant-based protein sources like legumes, soy products, nuts, and seeds into your daily meals, you can build a sustainable, nutritious, and delicious diet. Focusing on whole foods, strategically combining ingredients, and utilizing supplements if necessary will ensure you successfully meet your protein needs without relying on animal products. You'll not only hit your protein target but also benefit from the fiber and nutrients that come with a well-planned vegan diet.

For more detailed nutritional information and daily recommendations, check out The Nutrition Source at the Harvard T.H. Chan School of Public Health: Protein - The Nutrition Source.

Frequently Asked Questions

Seitan is one of the highest vegan protein sources, offering around 25 grams per 100 grams. Other top sources include tempeh, tofu, lentils, and hemp seeds.

No, you do not need protein powder. With proper planning and consistent consumption of whole plant-based foods like legumes, soy products, and nuts, you can easily meet a 60g protein target. Protein powder is a convenient supplement, not a necessity.

Yes. Many vegan foods, including soy products (tofu, tempeh, edamame) and quinoa, are complete proteins, containing all nine essential amino acids. Combining different plant-based sources over the course of a day also ensures you get a full amino acid profile.

A great option is high-protein oatmeal made with soy milk, peanut butter, chia seeds, and hemp seeds. Another idea is a tofu scramble with vegetables.

While 60g is more than enough for sedentary adults, those actively building muscle may need a higher intake, often recommended at 0.6-0.8 grams per pound of body weight. This may require consuming more protein-dense foods or using a supplement.

Add nut butter to your smoothies, sprinkle seeds (hemp, chia, pumpkin) on salads or toast, use a high-protein lentil pasta, or snack on roasted chickpeas or edamame for effortless protein boosts.

Legumes contain varying levels of all essential amino acids. By combining them with grains (e.g., rice and beans), you get a complete protein profile. Even without intentional pairing in every meal, a varied diet provides all the necessary amino acids over the course of a day.