How to get 80 grams of protein a day as a vegan?

November 29, 2025 •

4 min read

Over 1.5 million Americans identify as vegan, and many find themselves questioning how to meet their protein needs. Whether you are a bodybuilder, an athlete, or simply aiming for a higher protein intake, understanding how to get 80 grams of protein a day as a vegan is a common and achievable goal.

Quick Summary

This guide outlines effective strategies and a sample meal plan for consistently achieving a high daily protein intake on a vegan diet. It focuses on incorporating diverse and protein-dense plant-based foods, debunking common myths about vegan protein sources, and providing practical dietary tips for success.

Key Points

Prioritize Protein at Every Meal: Incorporate a high-protein vegan food source into each meal, such as tofu, tempeh, lentils, or seitan, to help distribute intake throughout the day.
Embrace Diverse Sources: Use a variety of plant-based protein sources, including soy products, legumes, nuts, seeds, and specific grains like quinoa, to ensure a complete amino acid profile.
Snack Smart: Opt for protein-rich snacks like a handful of almonds, edamame, or a smoothie with vegan protein powder to bridge the gap between meals.
Enhance Meals with Add-ins: Add hemp seeds, chia seeds, or nutritional yeast to cereals, salads, and pastas for an easy protein boost.
Debunk the Protein Myth: Recognize that with proper planning and food choices, meeting high protein goals on a vegan diet is not only possible but can also be highly nutritious and satisfying.

Understanding Protein Requirements on a Vegan Diet

Protein is essential for building and repairing tissues, synthesizing enzymes and hormones, and supporting immune function. The recommended dietary allowance (RDA) for protein for a sedentary adult is 0.8 grams per kilogram of body weight. However, many health enthusiasts and athletes aim for a higher intake, often between 1.2 to 2.0 grams per kilogram, to support muscle growth, recovery, and satiety. For a person weighing 68 kg (150 lbs), this can mean aiming for over 80 grams of protein daily.

While some may worry about the quality of plant protein, a varied diet provides all the essential amino acids your body needs. The outdated concept of 'protein combining' at every meal is unnecessary, as your body stores amino acids and balances them throughout the day. The key is to consume a variety of high-protein plant foods regularly.

Top High-Protein Plant-Based Foods

Successfully hitting a target of 80 grams of protein as a vegan involves prioritizing protein-rich foods at every meal and snack. These foods not only provide protein but also offer beneficial fiber, vitamins, and minerals absent in animal products.

Soy Products: Tofu, tempeh, and edamame are complete protein sources. Tempeh is especially protein-dense, with around 34 grams per cup.
Legumes: Lentils, chickpeas, black beans, and kidney beans are staples. One cooked cup of lentils provides about 18 grams of protein.
Seitan: Made from wheat gluten, seitan is a powerhouse of protein, offering 21–25 grams per 100 grams.
Nuts and Seeds: Hemp seeds, chia seeds, pumpkin seeds, and almonds are excellent for boosting protein. Hemp seeds offer a remarkable 30 grams of protein per 100 grams.
Nutritional Yeast: This inactive yeast has a cheesy flavor and can be sprinkled on dishes for extra protein and B vitamins.
High-Protein Grains: While all grains contain some protein, quinoa and amaranth are notable for providing all essential amino acids.
Vegan Protein Powder: For those struggling to meet their goals with whole foods alone, a protein powder based on pea, hemp, or brown rice can be a convenient addition to smoothies or shakes.

A Sample Meal Plan for 80 Grams of Vegan Protein

Creating a high-protein vegan meal plan can seem daunting, but it's easily achieved with a strategic approach. Here is a sample day to illustrate how to get 80 grams of protein a day as a vegan.

Breakfast (Approx. 20g Protein): Oatmeal made with 1 cup of rolled oats (~6g) cooked in 1 cup of fortified soy milk (~7g). Stir in 2 tablespoons of hemp seeds (~10g) and top with a sprinkle of chia seeds.
Lunch (Approx. 25g Protein): A hearty lentil and chickpea curry. Use 1 cup of cooked lentils (~18g) and 1/2 cup of chickpeas (~8g) as the base. Serve with a small portion of quinoa.
Afternoon Snack (Approx. 15g Protein): A smoothie with 1 scoop of vegan protein powder (~20g) blended with a handful of spinach and water or unsweetened almond milk.
Dinner (Approx. 20g Protein): A stir-fry with 1/2 cup of tempeh (~17g) and plenty of vegetables. Use a tablespoon of peanut butter (~4g) in the sauce.

Practical Strategies for Maximizing Protein Intake

Besides building your meals around protein-rich foods, small habits can make a big difference in reaching your daily goal.

Add legumes to salads and soups: Make sure every salad you eat has a generous serving of beans or lentils. Add them to vegetable soups to bulk up the protein content.
Snack on nuts and seeds: Keep a bag of mixed nuts and seeds with you for a quick, protein-packed snack. Add nut butter to toast or apple slices.
Use nutritional yeast: This versatile ingredient can add a cheesy flavor to pasta, roasted vegetables, and popcorn while boosting your protein.
Incorporate soy into different meals: From tofu scrambles for breakfast to adding tempeh to your dinner, soy products are a reliable protein source.
Embrace high-protein pastas: Some pasta alternatives are made from legumes like red lentils or chickpeas, offering a significant protein boost over traditional wheat pasta.
Focus on complete protein combinations over the day: While you don’t need to combine proteins at every meal, ensuring a variety of sources throughout the day, like pairing grains with legumes, helps cover all essential amino acids.

Comparison Table: Protein Content of Common Vegan Foods


Food (Cooked)	Serving Size	Approximate Protein (g)	Notes
Seitan	100 g (3.5 oz)	21-25	Made from wheat gluten; very high protein density.
Tempeh	1 cup	34	Fermented soybeans; great for texture in cooking.
Edamame	1 cup, shelled	18	Whole soybeans; often steamed and lightly salted.
Lentils	1 cup	18	Versatile legume for soups, curries, and stews.
Tofu, extra firm	4 oz	12	Easily absorbs flavors; can be scrambled, baked, or fried.
Chickpeas	1 cup	15	Base for hummus and great in salads or curries.
Hemp Seeds	3 tbsp	10	Sprinkle on oatmeal, salads, or blend into smoothies.
Peanut Butter	2 tbsp	8	A delicious and convenient protein source.
Soy Milk	1 cup	7	Great for smoothies, cereal, or drinking on its own.
Quinoa	1 cup	8	Complete protein grain; use as a side or base.

Conclusion: Making High-Protein Veganism a Reality

Achieving 80 grams of protein on a vegan diet is a straightforward process that requires mindful planning and the prioritization of protein-dense plant foods. By building meals around staples like tofu, tempeh, seitan, and legumes, and strategically incorporating seeds, nuts, and protein powder, you can easily meet your daily targets. The key is to embrace variety and creativity in your cooking. The idea that a plant-based diet is insufficient for high-protein needs is a myth, as diverse vegan foods offer all the necessary building blocks for a healthy, protein-rich lifestyle. With a little effort, a high-protein vegan diet can be delicious, satisfying, and sustainable.

For more detailed nutritional information and guidance on a plant-based lifestyle, consult the Vegan Society website.

Frequently Asked Questions

Yes, absolutely. Muscle growth is dependent on total protein intake and strength training, not the source of the protein. By consistently consuming 80 grams of protein from varied plant sources, you provide your body with all the necessary amino acids for muscle repair and growth, just like an omnivorous diet.

Some vegan foods like soy products (tofu, tempeh), quinoa, and hemp seeds are complete proteins, containing all nine essential amino acids. While others may lack sufficient amounts of certain amino acids, consuming a variety of plant foods throughout the day ensures you get all essential amino acids, as your body combines them as needed.

Focus on dense, high-protein whole foods. A typical day could include a large portion of lentils and chickpeas for lunch, a generous serving of seitan or tempeh for dinner, and snacks featuring nuts, seeds, and edamame. Proper portion sizing and meal planning can make this easily achievable.

Many high-protein vegan staples, like lentils, beans, and tofu, are very affordable. While some specialty products or supplements can be more expensive, you can build a cost-effective, high-protein diet by focusing on budget-friendly, whole-food sources.

No. A high-protein vegan diet can be based almost entirely on whole, unprocessed foods like legumes, nuts, seeds, and whole grains. While vegan meat alternatives can be a convenient option, they are not necessary to meet protein goals and a diet based on whole plant foods is generally more nutritious.

Seitan is made from wheat gluten and has a very high protein density and a chewy, meat-like texture. Tofu is made from soybeans, is a complete protein, and has a softer texture that absorbs flavor well. Both are excellent sources, but seitan is more protein-dense by volume.

For a protein-rich vegan breakfast, try adding a scoop of protein powder to your oatmeal or smoothie, preparing a tofu scramble with nutritional yeast, or topping your toast with a thick layer of peanut or almond butter and some hemp seeds.