- Plant eaters do well aiming towards 1.8 to 2.2 g of protein per kg a day.
- Soya foods are complete proteins. Mixing pulses and grains covers the rest.
- Vegetarians who eat eggs and dairy have an easier job than vegans.
- Vegans need vitamin B12 from fortified foods or a supplement, as the NHS advises.
- Pea, soya and blended protein powders are useful if food alone falls short.
Can you build muscle on plants?
Yes. Research comparing plant and animal protein in people who lift finds that when total protein is high enough, muscle and strength gains are broadly similar. The difference is in the planning, not the outcome.
Plant proteins are, on average, slightly less digestible and lower in some essential amino acids, particularly leucine and lysine. Leucine is the amino acid most closely linked with switching on muscle building. So a plant-based lifter usually needs a little more total protein, or slightly bigger servings, to get the same effect as someone eating meat and dairy.
That is easy to do in practice. It just means every meal needs a deliberate protein source, rather than relying on the small amounts in bread, pasta and vegetables to add up.
How much to aim for
The general target for people who lift is 1.6 to 2.2 g of protein per kg of body weight a day, as explained in how much protein you need. If most of your protein comes from plants, aim towards the upper half of that range, around 1.8 to 2.2 g per kg.
For a 70 kg person, that is roughly 125 to 155 g a day. Spread across three or four meals, that is 30 to 40 g per sitting. Vegetarians who eat eggs, milk, skyr and cottage cheese can reach this fairly easily. Vegans need to build meals around soya and pulses and may find a protein powder helpful.
The best plant protein foods
Figures are approximate per 100 g as eaten and vary by product.
- Tempeh: around 19 to 20 g. Fermented soya with a firm texture, great in stir fries.
- Firm or extra-firm tofu: around 12 to 15 g. Press it, then bake, fry or scramble.
- Seitan: very high, often over 20 g, but made from wheat gluten, so not for coeliacs.
- Edamame: around 11 g, from frozen in a few minutes.
- Mycoprotein mince and pieces: around 14 g. Some products contain egg, so check the label if you are vegan.
- Lentils, chickpeas and beans, cooked: around 7 to 9 g, with plenty of fibre.
- Soya milk and high-protein soya yoghurt: around 3 to 4 g per 100 ml for milk, more in protein yoghurts.
- Quinoa, cooked: around 4 g, a complete protein but not a big source on its own.
- Peanuts, seeds and nut butters: useful extras, but mostly fat, so do not rely on them for protein.
Soya is the standout: it is a complete protein, versatile and relatively high in leucine. If you are vegan and do not eat soya, pea and other legume proteins can fill the gap, but you will need to eat a wider mix.
A 130 g vegan day
Here is what a high-protein vegan day can look like for a 70 to 75 kg person. It is a template, not a rule.
- Breakfast: tofu scramble with 200 g firm tofu, spinach and tomatoes on two slices of wholemeal toast. Around 30 to 33 g.
- Lunch: a lentil, chickpea and quinoa salad with roasted vegetables and a tahini dressing. Around 25 g.
- Afternoon: a high-protein soya yoghurt and a pea or soya protein shake. Around 30 g.
- Dinner: tempeh and edamame stir fry with noodles and vegetables. Around 40 to 45 g.
- Total: roughly 125 to 135 g
For vegetarians, swapping the shake for skyr, adding eggs at breakfast or cottage cheese at lunch makes the day even easier. Batch cooking a big pot of lentil chilli or chickpea curry covers several lunches at once, and our high protein batch cook meals include options that work without meat.
Nutrients to plan for
Protein is only part of the picture. A well-planned plant-based diet can be very healthy, but some nutrients need attention, especially for vegans.
- Vitamin B12: found naturally almost only in animal foods. The NHS advises vegans to get it from fortified foods such as some plant milks, cereals and yeast extract, or from a supplement.
- Iodine: dairy is a main source in the UK. Vegans should choose plant milks fortified with iodine or discuss a supplement with a GP or pharmacist.
- Iron: plant iron is less well absorbed. Pair beans, lentils and greens with vitamin C, and keep tea and coffee away from meals. See iron and training.
- Calcium: choose calcium-fortified plant milks and yoghurts, and calcium-set tofu.
- Omega-3: without oily fish, consider an algae-based omega-3 supplement.
- Vitamin D: everyone in the UK should consider 10 micrograms a day in autumn and winter. Many D3 supplements come from sheep's wool, so vegans should look for lichen-based D3 or D2.
Creatine is found mainly in meat and fish, so plant eaters tend to have lower muscle stores and often respond well to supplementing. Our guide to creatine explains how to take it.
Protein powders and practical tips
Plant protein powders have improved a lot. Soya isolate and blends of pea with rice or other proteins give an amino acid profile close to whey. A scoop typically gives around 20 to 25 g. Look for products that list the protein per serving clearly and do not rely on added 'amino spiking' to inflate the number.
Gas and bloating are common when people increase beans and lentils quickly. Build up gradually, rinse tinned pulses, and give your gut a few weeks to adjust. Tofu, tempeh and protein powders are usually easier on the stomach.
If you are new to training and plant-based eating at the same time, a coach can help you set targets that fit your week. Nutrition and accountability coaching is one of the services at Lycan Strength, and you can see how the gym works first with the 7-day free trial.
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Questions
Do vegans need to combine proteins at every meal?
Not strictly. Your body pools amino acids across the day, so eating a variety of plant proteins over the day is enough. Combining them at meals is just an easy way to make sure it happens.
Is soya safe for men?
Yes. Normal dietary amounts of soya have not been shown to lower testosterone or cause hormonal problems in men.
What is the best vegan protein powder?
Soya isolate or a pea and rice blend are good choices. Pick one with a clear protein content per scoop and, if you compete in tested sport, one batch-tested under a scheme such as Informed Sport.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
