How to get 70 grams of protein on a plant-based diet?

December 15, 2025 •

4 min read

Over 70,000 vegans and vegetarians get an average of 70-plus grams of protein per day, proving that meeting high protein goals on a plant-based diet is not only possible but common. This guide offers practical strategies and meal ideas to help you achieve and even exceed a 70-gram protein target using whole plant foods.

Quick Summary

A strategic approach to food choices and meal planning ensures adequate protein intake from plant sources. Prioritize soy products, legumes, nuts, seeds, and specific grains. Distribute protein throughout the day and use protein-efficient ingredients to meet your daily goal.

Key Points

Prioritize Soy Products: Incorporate tofu, tempeh, edamame, and soy milk for complete and high-density protein sources.
Stack Legumes, Nuts, and Seeds: Consistently include lentils, chickpeas, and a variety of nuts and seeds throughout your day to increase total protein intake.
Distribute Protein Throughout the Day: Achieve your target by spreading protein sources across all meals and snacks, rather than focusing on a single large portion.
Utilize Whole Grains and Fortified Foods: Supplement with high-protein grains like quinoa, amaranth, and fortified pasta or bread to boost your overall protein content.
Vary Your Food Choices: Your body will use a mix of plant proteins throughout the day to form complete proteins, so don't worry about specific food combinations in a single meal.
Try Protein Powders for a Boost: For those with very high protein needs, plant-based protein powders can be a simple and effective supplement.

Demystifying Plant Protein for High-Protein Goals

For many, the idea of getting a substantial amount of protein from a plant-based diet seems challenging. However, with the right knowledge of protein-rich plant foods and some strategic planning, consuming 70 grams of protein daily is highly achievable. The key is to focus on a variety of dense sources and distribute them effectively across meals and snacks.

The Power of Soy Products

Soy-based foods are some of the most potent plant protein sources, offering a complete amino acid profile.

Tofu: Firm or extra-firm tofu provides approximately 10-15 grams of protein per 100-gram serving. It is incredibly versatile, absorbing flavors well in stir-fries, scrambles, or baked dishes.
Tempeh: This fermented soybean product packs even more protein than tofu, with about 19-20 grams per 100-gram serving. Its nutty flavor and firm texture make it perfect for grilling, frying, or adding to curries.
Edamame: These young soybeans offer a convenient and high-protein snack, with one cooked cup containing around 17 grams.
Soy Milk: Fortified soy milk can contribute 6-8 grams of protein per cup, making it an easy addition to breakfasts or smoothies.

Lean on Legumes, Nuts, and Seeds

Beans, lentils, nuts, and seeds are fundamental to a high-protein, plant-based diet. A consistent mix ensures you receive a full spectrum of amino acids throughout the day.

Legumes

Lentils: One cooked cup of lentils delivers about 18 grams of protein, alongside a wealth of fiber and complex carbohydrates.
Chickpeas: A versatile favorite, one cooked cup of chickpeas adds 15 grams of protein to any meal, from salads to stews.
Black Beans: A staple in many cuisines, black beans offer around 15 grams of protein per cooked cup.

Nuts and Seeds

Hemp Seeds: Often called a complete protein, 3 tablespoons of hemp seeds contain 10 grams of protein and can be sprinkled on virtually anything.
Chia Seeds: Just 2 tablespoons of these tiny seeds add 5 grams of protein and can be mixed into puddings or smoothies.
Pumpkin Seeds: A great snack or salad topping, a quarter-cup of pumpkin seeds provides 7 grams of protein.
Almonds: A handful (28g) of almonds contains approximately 6 grams of protein.
Peanuts & Peanut Butter: A handful of peanuts or 2 tablespoons of natural peanut butter provides about 7 grams of protein.

Sample Daily Menu for 70 Grams of Plant Protein

To visualize how to integrate these foods, here is a practical one-day meal plan demonstrating how to hit the 70-gram target without supplements.


Meal	Description	Estimated Protein (grams)
Breakfast	Oatmeal made with 1/2 cup rolled oats cooked with 1 cup fortified soy milk, topped with 2 tbsp peanut butter, 1 tbsp chia seeds, and a handful of almonds.	6 (oats) + 8 (soy milk) + 7 (peanut butter) + 2 (chia) + 6 (almonds) = 29g
Lunch	Chickpea and lentil salad: 1 cup cooked chickpeas, 1 cup cooked lentils, mixed with spinach, cucumbers, and a lemon-tahini dressing.	15 (chickpeas) + 18 (lentils) = 33g
Dinner	Tempeh and veggie stir-fry: 100g tempeh cubes fried with 1 cup mixed vegetables and a soy-based sauce, served over 1 cup cooked quinoa.	20 (tempeh) + 8 (quinoa) = 28g
Snack	Edamame snack: 1 cup of steamed edamame with sea salt.	17g
Total		107g

This sample menu shows that not only is 70 grams of protein easily achievable, but you can comfortably exceed that target with whole, unprocessed foods. This approach provides a significant protein buffer, ensuring your needs are met even if portions vary slightly.

Advanced Strategies for Maximizing Plant Protein Intake

For those with higher demands or those seeking to optimize their diet, a few additional strategies can enhance your protein consumption.

Consider Fortified Foods

Many companies now offer protein-fortified plant-based products. Things like protein-plus pastas made from lentils or chickpeas, higher-protein breads, and specialized plant-based protein powders can help supplement your intake. If you use a protein powder, consider a blend of pea, rice, or hemp protein to ensure a complete amino acid profile.

The Role of Complete Proteins and Variety

While many plant sources are 'incomplete,' meaning they are lower in one or more essential amino acids, you don't need to combine them in a single meal. By eating a wide variety of plant foods over the course of the day, your body naturally combines the amino acids from different sources to create complete proteins. Soy products (tofu, tempeh) and quinoa are considered complete proteins on their own, making them valuable staples.

Culinary Tricks for Protein

Add nutritional yeast: This savory, cheesy-flavored flaky seasoning is a complete protein and adds a cheesy flavor to dishes like popcorn or roasted vegetables. A few tablespoons can add a significant protein boost.
Use protein-rich grains: Experiment with amaranth or spelt as alternatives to rice or pasta, as they offer higher protein content.
Incorporate protein into snacks: Make homemade trail mix with nuts and seeds, blend a protein powder into a smoothie, or eat roasted chickpeas for a crunchy, high-protein bite.

Conclusion: Simple, Strategic, and Satisfying

Achieving 70 grams of protein on a plant-based diet is a straightforward and satisfying process when you know which foods to prioritize. By building your meals around soy products, a variety of legumes, and nutrient-dense nuts and seeds, you can easily meet your daily needs. The key is embracing variety and distributing your protein intake across all meals and snacks. Not only does this ensure adequate protein, but it also provides a rich assortment of fiber, vitamins, and minerals that contribute to overall health. With this knowledge, you can confidently fuel your body and flourish on a plant-based lifestyle.

Forks Over Knives provides more information on plant-based protein for athletes.

Frequently Asked Questions

Yes, it is entirely possible and quite common to get 70 grams of protein from a well-planned plant-based diet focused on whole foods like soy products, legumes, nuts, and seeds. A varied diet ensures you receive all necessary amino acids.

While some individual plant proteins are lower in certain amino acids, eating a variety of plant foods over the course of the day provides all the essential amino acids your body needs. Your body combines them naturally, so specific meal-time combinations are not necessary.

Some of the most protein-dense plant foods include soybeans (edamame), lentils, seitan, tempeh, tofu, and hemp seeds. Using these regularly makes meeting higher protein targets more efficient.

Add extra protein by sprinkling hemp or chia seeds on salads and oatmeal, mixing nutritional yeast into sauces, swapping regular pasta for lentil or chickpea pasta, and snacking on roasted edamame or nuts.

Increasing fiber intake from plant proteins may cause some temporary gas or bloating as your gut adapts. To minimize this, increase your fiber-rich foods gradually and ensure you drink plenty of water.

While athletes and active individuals do need more protein, a whole-food, plant-based diet can easily provide this. Many high-performance plant-based athletes consume ample protein without needing powders or supplements, though some may find them useful.

No, they are not necessary, but can be a convenient option for those with very high protein goals or who struggle to meet their needs through food alone. Pea, rice, or hemp protein are common plant-based powder options.