The Vegan's Guide: How to get 45g of protein a day vegan?

November 2, 2025 •

6 min read

On average, adult women are advised to aim for around 45g of protein daily, a target that is entirely achievable on a plant-based diet. This guide will show you exactly How to get 45g of protein a day vegan? using a variety of delicious and nutrient-dense foods.

Quick Summary

This article explains how to reach the daily target of 45 grams of protein by incorporating a variety of legumes, soy products, nuts, seeds, and whole grains into your diet. It also debunks common myths about incomplete plant proteins and offers practical meal planning strategies.

Key Points

Diverse Protein Sources: A varied diet of legumes, nuts, seeds, and grains is key to getting all essential amino acids.
No Meal Combining Required: You don't need to combine specific plant proteins at every meal; your body effectively uses an amino acid pool from food consumed throughout the day.
Leverage Complete Proteins: Regularly incorporate complete vegan protein sources like soy products (tofu, tempeh), quinoa, and hemp seeds into your diet.
Boost with Convenience: Plant-based protein powders and nutritional yeast offer easy ways to increase protein intake, especially for busy days or post-workout.
Smart Food Preparation: Cooking certain plant foods, like legumes, can improve protein digestibility and absorption.
Plan Your Day: Distributing protein-rich foods across all meals and snacks is the most effective strategy for meeting your daily target.

The Foundation: Understanding Vegan Protein

Protein is an essential macronutrient vital for building and repairing tissues, producing enzymes and hormones, and maintaining overall health. One of the most persistent myths about veganism is the difficulty of getting enough protein, particularly obtaining all nine essential amino acids. While many plant-based foods are considered 'incomplete' proteins because they may be low in one or more essential amino acids, this isn't a problem for a balanced diet. The body maintains an amino acid pool from which it can draw throughout the day to form complete proteins, so the traditional fear of 'incomplete' protein is largely unfounded for those who eat a varied diet.

There are also several excellent plant-based sources that are 'complete' proteins, containing all nine essential amino acids in sufficient quantities. Incorporating these regularly, alongside a diverse range of plant foods, makes meeting protein needs straightforward.

Complete Vegan Protein Sources
- Soy products (tofu, tempeh, edamame)
- Quinoa
- Hemp seeds
- Chia seeds
- Buckwheat
- Pistachios

Key Plant-Based Protein Sources

To reach a target of 45g of protein per day, focus on incorporating a mix of these high-protein plant foods into your meals and snacks.

Legumes: The Protein Powerhouses

Legumes are a cornerstone of a high-protein vegan diet. They are versatile, affordable, and rich in fiber and micronutrients.

Lentils: A fantastic source, with a single cooked cup providing around 18g of protein. Use them in soups, stews, or salads.
Chickpeas (Garbanzo Beans): About 1 cup cooked offers 15g of protein and is perfect for hummus, curries, or roasted snacks.
Black Beans: Similar to chickpeas, black beans provide 15g of protein per cooked cup and are ideal for tacos, burritos, and bowls.
Edamame: These young soybeans can provide up to 18g of protein per cup, and they make a great snack or salad topping.

Soy Products: Versatile & Complete

Soy-based foods are some of the most concentrated and bioavailable sources of vegan protein.

Tofu: A versatile staple, 100g of firm tofu can contain 15-22g of protein. It can be scrambled, stir-fried, or baked.
Tempeh: Made from fermented soybeans, tempeh is firmer and nuttier than tofu. A 100g serving offers around 20.7g of protein.
Edamame: Also considered a soy product, these are often eaten as a snack or in salads.

Nuts and Seeds: Healthy Fats and Protein

Adding a handful of nuts or seeds is a simple way to boost your protein intake.

Hemp Seeds: Offering 10g of protein per 3 tbsp, they can be sprinkled on anything from oatmeal to salads.
Peanuts and Peanut Butter: A couple of tablespoons of peanut butter can add 7-8g of protein to a snack or meal.
Pumpkin Seeds: These seeds contain about 10g of protein per quarter cup serving and are great in trail mixes or on salads.
Chia Seeds: One tablespoon provides around 2g of protein and can be used in smoothies or overnight oats.

Whole Grains: More Than Just Carbs

Certain whole grains offer a significant protein contribution to your daily total.

Quinoa: A complete protein, 1 cup cooked provides 8g of protein and can replace rice in many dishes.
Oats: A half-cup of dry oats offers 5g of protein and makes a hearty breakfast base.
Whole Wheat: Whole-grain bread, pasta, and crackers all contribute protein.

Other Protein Boosters

Nutritional Yeast: This cheesy-tasting yeast adds flavor and a protein kick, with 4g per tablespoon.
Vegan Protein Powder: A quick and easy way to add 20-30g of protein to a smoothie or baked goods.

Sample Vegan Meal Plan for 45g of Protein

This is a potential daily meal plan showing how a variety of plant-based foods can help you achieve your goal.

Breakfast: Protein-Powered Overnight Oats (approx. 16g)
- 1/2 cup rolled oats (5g)
- 1 tbsp chia seeds (2g)
- 2 tbsp hemp seeds (7g)
- 1 tbsp peanut butter (3g)
- Mix with plant-based milk and fruit.
Lunch: Black Bean and Quinoa Bowl (approx. 16g)
- 1 cup cooked quinoa (8g)
- 1/2 cup black beans (8g)
- Add sautéed vegetables like spinach and bell peppers.
Dinner: Tofu and Lentil Curry (approx. 20g)
- 1/2 block firm tofu, cubed (11g)
- 1/2 cup lentils (9g)
- Cook in a coconut milk-based curry sauce and serve over rice.
Snack: Hummus and Veggies (approx. 5g)
- 1/4 cup hummus (4g)
- Carrot sticks and cucumber slices.

A Comparison of Vegan Protein Sources


Food Source	Serving Size	Approximate Protein (g)	Key Advantage	Amino Acid Profile
Tempeh	100g	20.7g	Fermented for easy digestion	Complete
Firm Tofu	100g	15-22g	Versatile and high in calcium	Complete
Lentils	1 cup cooked	18g	High fiber, versatile, inexpensive	High in lysine
Chickpeas	1 cup cooked	15g	Perfect for hummus and snacks	High in lysine
Hemp Seeds	3 tbsp	10g	Rich in Omega-3 fatty acids	Complete
Quinoa	1 cup cooked	8g	Naturally gluten-free grain	Complete
Black Beans	1 cup cooked	15g	Nutrient-dense and affordable	High in lysine

The Role of Protein Combining

While the importance of combining incomplete proteins in a single meal has been debunked, the practice still holds value for ensuring a robust nutritional profile. Historically, the idea was that a meal like rice and beans was necessary because rice was low in lysine and beans were low in methionine, but together they formed a complete protein. Today, we know the body is more efficient, but pairing different types of protein-rich plant foods remains an excellent strategy for optimal nutrition.

For example, pairing a lentil soup (high in lysine) with a whole-grain barley or quinoa (higher in methionine) provides a synergistic boost of amino acids and a complete protein source in a single meal. Snacking on hummus (chickpeas) with whole-grain pita bread is another classic complementary combination.

Tips for Optimizing Plant-Based Protein Intake

Vary Your Sources: Don't rely on just one or two foods. A diverse diet of legumes, grains, nuts, and seeds is the best way to get a full spectrum of amino acids and other nutrients.
Incorporate Protein Into Every Meal: Instead of loading up on protein at one meal, distribute your intake evenly throughout the day. Add nuts to your morning oatmeal, beans to your salad at lunch, and tofu to your stir-fry for dinner.
Consider Cooking Methods: Some plant foods have better protein digestibility when cooked. Cooking and processing can inactivate anti-nutritional factors and make the protein more bioavailable.
Enhance Smoothies: Smoothies are an easy way to pack in protein. Add vegan protein powder, hemp seeds, chia seeds, and a spoonful of almond butter for a powerful punch.

Conclusion: Achieving Your Protein Goals

Reaching 45g of protein daily on a vegan diet is a straightforward and rewarding goal. By moving beyond the meat-centric view of protein and focusing on the abundance of plant-based options, you can easily build delicious and satisfying meals. The key is to incorporate a variety of legumes, soy products, nuts, seeds, and whole grains throughout the day. With a little planning and culinary creativity, you can meet and even exceed your protein target, all while enjoying the numerous health benefits of a plant-forward diet. The old rule of having to combine specific foods in one meal is no longer a concern; simply eat a variety of plant-based foods, and your body will take care of the rest.

For more information on protein intake for specific activity levels, it is always best to consult with a registered dietitian.

A Sample Daily Protein Breakdown

Let’s revisit the example meal plan with approximate protein values to see how the 45g total is easily achieved.

Breakfast: Protein-Powered Overnight Oats (1/2 cup rolled oats, 1 tbsp chia seeds, 2 tbsp hemp seeds) - ~14g protein
Lunch: Black Bean and Quinoa Bowl (1 cup cooked quinoa, 1/2 cup black beans) - ~16g protein
Dinner: Tofu and Lentil Curry (1/2 block firm tofu, 1/2 cup lentils) - ~20g protein
Snack: Handful of almonds (30g) - ~6g protein

Total Daily Protein: ~56g

As you can see, hitting the 45g target is not only possible but can be exceeded quite comfortably with a balanced, whole-foods-focused approach.

Frequently Asked Questions

No, modern research shows that as long as you eat a varied plant-based diet throughout the day, your body maintains an amino acid pool that it can draw from to form complete proteins. The old 'protein combining' rule is outdated for those consuming a balanced diet.

Complete plant-based proteins that contain all nine essential amino acids include soy products (tofu, tempeh, edamame), quinoa, hemp seeds, chia seeds, and nutritional yeast.

While the average recommended daily intake for adult women is around 45g, individual needs vary based on age, weight, and activity level. Athletes or those with higher muscle mass may require more.

Add a tablespoon or two of hemp seeds, chia seeds, or a scoop of vegan protein powder. Mixing in nut butter, like peanut or almond butter, can also significantly increase the protein content.

Inexpensive protein sources include lentils, beans (like black beans and kidney beans), chickpeas, tofu, and peanut butter. Buying dried legumes and cooking them in bulk is very cost-effective.

Proper cooking, such as steaming or boiling, does not significantly reduce protein content. In fact, it often increases the digestibility and absorption of protein in legumes and grains by deactivating certain compounds.

A 100g serving of firm tofu can provide approximately 15-22g of protein, though the exact amount can vary slightly depending on the brand and firmness.

No, most people can meet their protein needs through a balanced whole-foods vegan diet. However, protein powders can be a convenient option for those with higher protein requirements, athletes, or anyone needing a quick boost.