🌱 Plant-Based Protein: Can You Really Get Enough on a Vegan Diet?

topical / health Apr 11, 2025

"Where do you get your protein?" It’s the most common question vegans face—and the most persistent myth about plant-based eating.

At All About Greens, we empower people to thrive on a vegan diet with confidence. When it comes to plant-based protein, the science is clear: not only can you meet your needs with plants, you can thrive—physically, mentally, and ethically.

🔬 What the Science Says About Protein for Vegans

The British Dietetic Association (BDA) is clear:

“A well-planned vegan diet can support healthy living in people of all ages.”

And it’s backed by data. A 2022 study from Oxford University found that vegans consuming a variety of vegan protein sources maintained adequate protein intake. They also showed greater gut microbiome diversity, lower cholesterol levels, and improved long-term health markers.

📊 High Protein Vegan Foods – At a Glance

Here are some top plant-based protein sources per 100g:

Seitan – 25g
Tofu / Tempeh – 10–19g
Lentils – 9g
Oats (raw) – 13g
Peanut butter (2 tbsp) – 8g
Quinoa – 4.4g
Chickpeas / Black Beans – 9g
Spinach / Broccoli – 3g

Fun fact: Quinoa is one of the few plant foods that’s a complete protein all on its own. No need to stress about food combining at every meal!

🧠 Why Protein Matters: Mood, Energy, and Hormones

Plant-based protein supports:

Mood balance – tryptophan (from oats, soy, and seeds) supports serotonin production
Hormonal health – especially for those going through menopause or training heavily
Energy levels – protein stabilises blood sugar, avoiding crashes

A 2023 study from King’s College London found that participants on a fibre- and protein-rich vegan diet reported better focus, energy, and mood over a 12-week period.

🏋️‍♀️ Do Active People and Gym-Goers Need More Protein?

Yes—and they can still get it all from plants.

For those who work out regularly or are building strength, protein needs increase to around 1.2–2.0g per kg of body weight.

That’s around 85–140g per day for a 70kg individual. You can meet these targets with whole foods and thoughtful meal planning. In fact, a 2021 review in Nutrients confirmed that vegans can build and maintain muscle as effectively as omnivores when protein is matched.

Example High-Protein Day:

Breakfast: Smoothie with soy milk, oats, chia seeds, berries (20g)
Lunch: Quinoa salad with chickpeas, avocado, tahini (22g)
Dinner: Tofu stir-fry with rice and broccoli (28g)
Snacks: Hummus, peanut butter ball, edamame (15g)

Total: ~85g of protein, no powders needed.

🌾 Plant Protein vs Animal Protein: What’s the Difference?

It’s not just about grams—it's about what comes with them.

Animal protein often includes:

Saturated fats and cholesterol
Hormonal residues and antibiotics (especially in non-organic meat)
Risk of contamination (e.g., pathogens, microplastics in fish)

Plant-based protein is:

Cholesterol-free
High in fibre and antioxidants
Linked with lower rates of heart disease and type 2 diabetes
Better for the planet and aligned with cruelty-free ethics

Complete proteins? Yes, plants provide all essential amino acids when eaten in variety. The myth that you need animal products for a "complete" protein is outdated and untrue.

🎓 Learn It All in Our Vegan Cooking Course

Whether you're an athlete, beginner, or simply curious about high-protein vegan meals, our course will teach you everything you need to know.

Here’s what you’ll get:

Evidence-based nutrition education
Protein-packed, flavour-first recipes
Shopping guides and prep tips
Supportive community and expert Q&As

✅ Hit your protein goals with confidence 💡 Learn to cook meals your body (and taste buds) love 🌿 Feel stronger, healthier, and more energised

📢 Ready to Cook with Confidence?

Join our transformative Plant-Based Cooking Course and take the guesswork out of healthy vegan eating.

👉 Enrol now and start your journey