Vegan High Protein Meals: A Complete Guide to Plant-Based Macros

“But where do you get your protein?”

Every vegan has heard it a thousand times. And honestly, it’s a fair question. Protein is crucial for muscle building, fat loss, and general health. Getting enough on a plant-based diet requires more thought than reaching for a chicken breast.

But it’s completely achievable. You don’t need obscure supplements, expensive superfoods, or a degree in nutrition. You just need to know which foods to prioritise, how to combine them, and how to track your intake.

Here’s your complete guide to high protein plant-based eating.

The Plant Protein Reality Check

Let’s be upfront about the challenges before solving them.

Plant proteins are generally less protein-dense per calorie than animal proteins. Chicken breast gives you 31g of protein per 100g at 165 calories. Lentils give you 9g per 100g (cooked) at 116 calories. You need to eat a lot more volume of plant foods to match the protein content of animal sources.

Most plant proteins are “incomplete.” They lack sufficient amounts of one or more essential amino acids. Grains are low in lysine. Legumes are low in methionine. This sounds scary but it’s easily solved (more on that below).

Protein absorption (bioavailability) is lower. Your body absorbs roughly 90 to 95% of animal protein but only 70 to 85% of most plant proteins. This means you may need to aim slightly higher than the standard 1.6 to 2.2g/kg recommendation; closer to 1.8 to 2.4g/kg.

Now the good news: none of these are dealbreakers. They just require awareness and planning.

The Complete Protein Myth

You’ve probably heard you need to combine specific proteins at every meal (“rice and beans together!”) to get a “complete” protein. This is outdated advice based on a 1971 book that was later corrected by its own author.

The current scientific consensus: as long as you eat a variety of protein sources across the day, your body pools amino acids and uses them as needed. You do NOT need to combine proteins at every single meal.

That said, eating complementary proteins at the same meal is often practical and delicious. Rice and beans is a classic combination for a reason. It’s just not a biological requirement.

Top Vegan Protein Sources (Ranked by Protein Per 100 Calories)

Food	Protein per 100 cal	Notes
Seitan	21g	Wheat gluten. Highest protein density of any plant food.
Tofu (firm)	11g	Complete protein. Versatile.
Tempeh	10g	Fermented soy. Better absorption than tofu.
Edamame	9g	Great high protein snack.
Lentils (cooked)	8g	High fibre too.
Nutritional yeast	8g	B12-fortified versions are essential for vegans.
Black beans (cooked)	7g	Excellent in Mexican-style dishes.
Chickpeas (cooked)	6g	Roast them for a crunchy snack.
Peanut butter	4g	Great for calories but not protein-efficient.

The takeaway: Tofu, tempeh, seitan, and legumes should be your daily staples. Nuts and seeds are healthy but inefficient as primary protein sources.

8 Vegan High Protein Meals (Full Macros)

1. Tofu Scramble with Vegetables

300g firm tofu, crumbled, cooked with turmeric, nutritional yeast, spinach, peppers, and mushrooms. Serve with 2 slices wholemeal toast.

Protein	Carbs	Fats	Calories
38g	32g	18g	442

Why it works: The best vegan breakfast for macros. Turmeric gives it an egg-like colour. Nutritional yeast adds a cheesy flavour and B12.

2. Lentil and Sweet Potato Curry

200g cooked lentils, 150g sweet potato, coconut milk (light), spinach, and curry spices. Served with 60g (dry) basmati rice.

Protein	Carbs	Fats	Calories
28g	78g	10g	514

Why it works: Hearty, warming, and packed with fibre. The lentils and rice together provide all essential amino acids.

3. Seitan Stir-Fry

150g seitan strips stir-fried with broccoli, pak choi, soy sauce, and sesame oil. Served with 60g (dry) noodles.

Protein	Carbs	Fats	Calories
48g	52g	8g	472

Why it works: Seitan is the king of plant protein. 150g gives you more protein than a large chicken breast. The texture is genuinely meat-like.

4. Chickpea and Spinach Buddha Bowl

150g cooked chickpeas, 100g quinoa (cooked), roasted sweet potato, spinach, tahini dressing, and pumpkin seeds.

Protein	Carbs	Fats	Calories
24g	65g	16g	496

Why it works: A balanced macro profile with excellent fibre content. The tahini adds healthy fats and makes it taste indulgent.

5. Tempeh Burrito Bowl

150g tempeh, marinated and pan-fried, with black beans, rice, salsa, guacamole, and coriander.

Protein	Carbs	Fats	Calories
36g	55g	18g	526

Why it works: The combination of tempeh and black beans delivers complete protein. Tastes like a proper burrito without the massive tortilla calories.

6. High Protein Smoothie Bowl

1 scoop pea protein, frozen banana, frozen berries, soy milk, topped with granola and hemp seeds.

Protein	Carbs	Fats	Calories
32g	48g	10g	410

Why it works: Quick, refreshing, and the pea protein powder is a complete protein. Perfect for mornings when you can’t face cooking.

7. Black Bean and Tofu Tacos

200g black beans, 150g crumbled tofu (seasoned with cumin, paprika, chilli), corn tortillas, avocado, and pickled onion.

Protein	Carbs	Fats	Calories
34g	52g	16g	484

Why it works: Feels like a treat while delivering solid protein. The combination of beans and tofu ensures a complete amino acid profile.

8. Peanut Butter Protein Oats

60g oats, 200ml soy milk, 1 scoop pea protein, 15g peanut butter, banana.

Protein	Carbs	Fats	Calories
36g	62g	14g	518

Why it works: The ultimate vegan high protein breakfast. Prep overnight for zero morning effort.

Practical Tips for Hitting Protein on a Vegan Diet

1. Front-Load Protein at Breakfast

Most vegan breakfasts are carb-heavy: toast, cereal, fruit, porridge with maple syrup. Starting with a high-protein breakfast (tofu scramble, protein oats, or a smoothie with protein powder) makes hitting your daily target much easier.

2. Add Protein Boosters

Sprinkle these on meals throughout the day:

• Nutritional yeast: 8g protein per 2 tablespoons
• Hemp seeds: 10g protein per 3 tablespoons
• Pumpkin seeds: 7g protein per 2 tablespoons

Small additions across 3 meals easily add 20 to 30g of protein without changing your meals.

3. Don’t Rely on Nuts Alone

Almonds, cashews, and walnuts are healthy but they’re fat sources first, protein sources second. 100 calories of almonds gives you just 3.5g of protein. The same calories from tofu gives you 11g. Use nuts for healthy fats, not as your protein strategy.

4. Consider a Plant Protein Supplement

If you’re aiming for 2.0g/kg+ and finding it difficult through food alone, a pea protein or soy protein isolate is a simple solution. One scoop adds 20 to 25g of complete protein for about 120 calories. It’s not cheating; it’s practical.

5. Track Your Intake

Most vegans who think they’re eating “plenty of protein” are actually falling short. The only way to know is to track. Chowdown scans plant-based meals from photos just as easily as animal-based ones. Snap a photo of your tofu stir-fry or lentil curry and the AI breaks down the macros instantly.

Chowdown is completely free, with no premium tier, making it accessible for everyone regardless of diet.

Common Vegan Macro Mistakes

Counting incomplete protein at face value. If a food’s protein is low in lysine (like wheat), your body can’t use all of it for muscle building. Eat a variety of sources daily.

Underestimating calories from plant fats. Avocado, coconut, nuts, and oils add up fast. A handful of cashews is 280 calories. Track fats, not just protein.

Ignoring B12. Supplement B12; there’s no reliable plant source. Eat iron-rich foods (lentils, spinach, fortified cereals) with vitamin C to aid absorption.

Thinking you need to eat “clean.” Flexible dieting works for vegans too. A vegan protein bar or beyond burger can fit your macros perfectly.

The Bottom Line

Hitting your protein targets on a vegan diet is absolutely achievable. It takes more planning than an omnivore diet, but the health and ethical benefits make it worthwhile for many people.

The formula:

1. Build every meal around a protein source (tofu, tempeh, seitan, legumes)
2. Use protein boosters (nutritional yeast, seeds, protein powder)
3. Aim for 1.8 to 2.4g protein per kg of body weight
4. Track your intake, especially when starting out

Calculate your targets with our free macro calculator, then use Chowdown to track your plant-based meals effortlessly. Getting your protein right on a vegan diet isn’t magic. It just takes awareness, and tracking provides exactly that.