How to Increase Protein Intake on a Vegan Diet (The Healthy Way)

Protein is essential for strong muscles, balanced hormones, and lasting energy—but getting enough of it can feel like a challenge on a fully plant-based diet. The good news? You don’t need meat, dairy, or eggs to hit your protein goals. With the right choices, you can thrive as a vegan and stay fueled, fit, and full.

Here’s how to increase your protein intake the healthy way—100% vegan approved.

1. Prioritize Protein-Rich Plant Foods

Some plants are surprisingly rich in protein. Add these staples to your grocery list:

• Legumes: lentils, chickpeas, black beans, edamame

• Whole grains: quinoa, farro, bulgur, oats, brown rice

• Soy products: tofu, tempeh, soy milk

• Seitan: a wheat-based meat alternative with about 20g protein per serving

• Nuts & seeds: almonds, hemp seeds, chia seeds, pumpkin seeds

• Nutritional yeast: 8–10g protein per 2 tablespoons plus a cheesy flavor kick

These foods form the foundation of a high-protein vegan diet—no powders required (but we’ll get to that too!).

2. Combine Foods for Complete Protein

Some plant proteins are low in certain amino acids. While it’s not necessary to combine them all in a single meal, eating a variety throughout the day ensures your body gets everything it needs.

Smart pairings include:

• Rice and beans

• Hummus and whole grain pita

• Tofu, broccoli, and brown rice

• Oatmeal with nut butter and chia seeds

Over time, these combinations add up to complete protein coverage.

3. Use Vegan Protein Powders (Smartly)

Protein powders can be a helpful addition—especially for active lifestyles or when time is tight. Look for clean, plant-based blends made from:

• Pea protein

• Brown rice protein

• Hemp protein

• Pumpkin seed protein

• Soy protein isolate

Recommended brands:

• Ritual Essential Protein (Daily Shake 18+)

• Nuzest Clean Lean Protein

• Orgain Organic Protein

Mix into smoothies, oatmeal, or energy bites for a convenient protein boost.

4. Build High-Protein Meals (Not Just Snacks)

Start each meal with protein in mind rather than playing catch-up with snacks later. Here are a few examples:

• Breakfast: Tofu scramble with veggies and avocado toast

• Lunch: Quinoa salad with chickpeas, edamame, and tahini dressing

• Dinner: Stir-fried tempeh with soba noodles and bok choy

• Snack: Chia pudding with almond butter and hemp seeds

Aim for 15–25 grams of protein per meal to stay energized and support muscle health.

5. Snack Smarter

Keep protein-rich snacks handy so you’re not stuck reaching for empty carbs.

Some great options:

• Roasted chickpeas

• Nut butter with fruit

• Trail mix with almonds and pumpkin seeds

• Vegan jerky (made from mushrooms, soy, or seitan)

• Edamame

• Plant-based protein bars

6. Track (Temporarily) If Needed

If you’re not sure you’re hitting your goals, try tracking your meals for a few days using an app like Cronometer or MyFitnessPal. It can help you make small adjustments—and show you where you’re already doing great.

Protein Is Possible on Plants

A vegan diet can absolutely provide all the protein your body needs—without sacrificing your values or nutrition. With a bit of planning, variety, and creativity, you’ll meet your protein needs and feel great doing it.

Because plant power isn’t just possible—it’s delicious.