Vegan Protein Sources: What to Eat & Easy Meals to Try

Eating enough protein is one of the biggest worries people have when switching to a vegan diet. The good news? There are plenty of plant-based ingredients that provide high-quality protein to help you feel full, build muscle, and stay energised. Let’s break down some of the best vegan protein sources and explore how you can incorporate them into easy, delicious meals.

Why Protein Matters in a Vegan Diet

Protein is essential in any diet. It supports muscle repair, promotes immune health, and helps keep you satisfied after meals. For vegans, there is often the concern that without meat and dairy, it’s just not possible to take in enough protein, as some plant-based foods may provide less protein per serving than animal-based products.

Some common challenges for vegan diets include:

• Finding complete proteins that contain all nine essential amino acids
• Making sure daily meals provide enough variety while keeping up protein intake
• Ensuring protein comes from nutritious sources, not just processed substitutes

How much protein do you really need to eat?

A general guideline is 0.8g of protein per kg of body weight daily. For example, a 70kg person should aim for around 56g of protein per day. Athletes, gym-goers, and highly active people may need more.

Can you get enough protein without meat?

Absolutely. By combining protein sources such as legumes, grains, nuts, and vegetables, vegans can easily meet daily requirements. Pairing different protein sources also helps ensure a complete

10 Best Vegan Protein Sources to Know

Plant-based eating comes with no shortage of protein-rich ingredients. From everyday staples like lentils and chickpeas to nutrient-dense choices such as tofu and hemp seeds, these foods make it easy to stay fuelled. Below, you’ll find ten of the best vegan protein sources, with their benefits, protein content, and Gousto recipe ideas to inspire your next meal.

8 Easy High-Protein Vegan Meals to Try

High-protein doesn’t have to mean complicated or boring! We’ve compiled eight Gousto vegan recipes that prove you can enjoy big flavour and plenty of plant power in every bite.

1. Sweet Chilli Plant-Based Mince & Tenderstem Stir-Fry

A quick and vibrant stir-fry loaded with high-protein plant-based mince and crunchy tenderstem broccoli. Tossed in a sweet chilli sauce, this meal is equal parts nourishing and satisfying.

– Protein sources: Plant-based mince (soy protein), tenderstem broccoli, and peanuts

– Protein content: 38.3g per serving

– Benefit: Soy protein is a complete protein, making it excellent for supporting muscle repair

2. Veggie Mezze With Spiced Lentil Koftas

Middle Eastern flavours shine in this mezze platter, featuring spiced lentil koftas that are both protein-rich and hearty. Paired with smooth, homemade red pepper hummus, warm pittas, and oven-roasted vegetables, this meal is a full, well-rounded, protein-packed feast.

– Protein sources: Lentils and chickpeas

– Protein content: 28.7g per serving

– Benefit: Lentils are also high in fibre, helping to keep you full and energised

3. Scrambled Tofu & Veg Fried Rice

Looking for a vegan protein hit ready in 10 minutes? This easy recipe combines scrambled tofu with stir-fried rice and veggies for a comforting, protein-dense meal. Perfect for busy weeknights.

– Protein source: Tofu

– Protein content: 31.9g per serving

– Benefit: Tofu is another complete protein source, great for muscle health and bone strength

4. Spiced Peanut & Harissa Falafel With Salad

These falafel balls combine chickpeas, peanut butter, and bold harissa for a spicy and protein-rich twist. Served with crisp salad and topped with pumpkin seeds, this meal is perfect for both lunch and dinner.

– Protein source: Chickpeas, peanut butter, and pumpkin seeds

– Protein content: 27.7g per serving

– Benefit: Peanuts are rich in protein and heart-healthy fats, while chickpeas add fibre and extra plant protein

5. White Bean Stew, Roasted Broccoli & Potato Rosti

Creamy butter beans are a great vegan protein source. This warming stew pairs them with crispy potato rosti and roasted broccoli for a meal that’s both comforting and energising.

– Protein sources: Butter beans and tenderstem broccoli

– Protein content: 23.7g per serving

– Benefit: Beans are rich in protein and support gut health, while broccoli provides extra protein and antioxidants

6. Glazed Tofu Balls With Vegetable Noodle Stir-Fry

Tender tofu balls glazed in a savoury sauce and served with stir-fried noodles and veggies, this asian-inspired dish is a protein powerhouse that packs a punch.

– Protein source: Tofu and sesame seeds

– Protein content: 37.3g per serving

– Benefit: Tofu is versatile, high in protein, and supports healthy cholesterol levels

7. Sweet Potato Dal

This Indian-inspired dal is full of lentils, a rich source of vegan protein. The addition of sweet potato adds a creaminess that is comforting, while keeping you full and nourished.

– Protein source: Lentils and spinach

– Protein content: 42.5g per serving

– Benefit: Lentils deliver slow-release energy and support stable blood sugar

8. Chickpea, Butternut Squash & Apricot Tagine

Chickpeas are the backbone of this fragrant Moroccan-style tagine. Combined with butternut squash and sweet apricots, it’s a satisfying balance of sweet and savoury.

– Protein sources: Chickpeas and almonds

– Protein content: 20.7g per serving

– Benefit: Chickpeas provide protein and are rich in folate, supporting energy and cell health

FAQs About Vegan Protein

Still worried about getting enough protein on a plant-based diet? You’re not the only one! We’ve answered some of the most common questions to help make eating more vegan protein simple, tasty, and stress-free.

What vegan foods are high in protein?

Lentils, chickpeas, beans, tofu, tempeh, seitan, quinoa, nuts, seeds, and soy products are among the best vegan foods that are high in protein.

How can I get 100g of protein without meat?

By combining meals such as a tofu scramble (32g+), lentil soup (18g+), tempeh stir-fry (19g+), and snacks like almonds, peanuts or hemp seeds (38g+), you can easily reach 100g in a day.

Is Tofu a complete protein?

Yes, tofu contains all nine essential amino acids, making it a complete plant-based protein.

Are Gousto’s vegan meals high in protein?

You can still hit your protein goals with Gousto. Many of our vegan meals are nutritionist-approved and designed with protein-rich ingredients like beans, lentils, tofu, and chickpeas.

Ready to Eat More Protein on a Vegan Diet?

From everyday staples like lentils and chickpeas to flavour-packed meals that put tofu, beans and nuts centre stage, this guide has shown just how easy it is to enjoy protein on a vegan diet. With Gousto, you can bring those ideas to life in your own kitchen. Every vegan recipe is designed by chefs and nutritionists to be both balanced and delicious, with pre-portioned ingredients that make healthy eating simple. And with flexible meal plans to suit your lifestyle, eating plant-based has never been more effortless.

Get started with your first Gousto Vegan Box and discover protein-rich meals that are as easy to make as they are to enjoy.