The Protein Question
If you have ever told someone you eat less meat, you have almost certainly been asked: "But where do you get your protein?" It is the most predictable question in nutrition, and it reveals a widespread misunderstanding about how protein works.
The truth is that protein is abundant in the plant kingdom. Legumes, grains, nuts, seeds, and soy products all deliver meaningful amounts of it. The challenge is not finding plant protein -- it is knowing which sources are most useful, how to prepare them well, and how to combine them for complete nutrition. That is what this guide covers.
Understanding Protein Quality
Before diving into specific foods, it helps to understand one key concept: amino acids. Protein is made up of twenty amino acids, nine of which are classified as essential because the body cannot produce them. They must come from food.
Animal proteins are considered "complete" because they contain all nine essential amino acids in sufficient quantities. Most individual plant proteins are "incomplete," meaning they are low in one or two essential amino acids. However -- and this is critical -- you do not need to get all nine from a single food at a single meal. As long as you eat a variety of plant proteins across the day, your body pools the amino acids and uses them as needed.
The old advice about "complementary proteins" (eating beans with rice at the same meal, for example) has been largely debunked as unnecessarily rigid. Variety across the day is sufficient.
The Major Plant Protein Sources
Lentils
Protein: approximately 9g per 100g (cooked)
Lentils are the workhorse of plant-based cooking. They are cheap, shelf-stable, quick to cook (red lentils need no soaking and are done in fifteen minutes), and absorb flavour beautifully.
- Red lentils break down when cooked, making them ideal for soups, dhal, and sauces.
- Green and brown lentils hold their shape, suiting salads, stews, and bolognese-style dishes.
- Puy lentils have a firm, slightly peppery texture that works well in warm salads with roasted vegetables and a mustard vinaigrette.
Lentils are also rich in iron, folate, and fibre. A 200g serving of cooked lentils provides roughly 18 grams of protein and over half your daily fibre needs.
Chickpeas
Protein: approximately 8.5g per 100g (cooked)
Chickpeas are one of the most versatile legumes available. Tinned or dried, they form the foundation of hummus, falafel, curries, stews, and salads. Roast them in the oven or air fryer with spices for a crunchy, high-protein snack.
They are particularly high in folate and manganese, and their combination of protein and fibre makes them exceptionally satiating. A chickpea-based meal tends to keep you full for hours.
Black Beans, Kidney Beans, and Cannellini Beans
Protein: approximately 8-9g per 100g (cooked)
Beans are a staple across Latin American, Mediterranean, and South Asian cuisines for good reason. They are filling, nutritious, and extraordinarily cheap. A tin of black beans costs less than a pound and provides two generous servings of protein and fibre.
- Black beans: Brilliant in tacos, burritos, soups, and rice bowls.
- Kidney beans: Essential for chilli, and excellent in salads and stews.
- Cannellini beans: Creamy and mild, perfect for Italian-style dishes, mashed on toast with olive oil and garlic, or blended into soups.
If you find beans cause digestive discomfort, start with smaller portions and increase gradually. Your gut microbiome adapts over a week or two. Rinsing tinned beans thoroughly also helps, as it removes some of the oligosaccharides responsible for bloating.
Tofu
Protein: approximately 12-17g per 100g (depending on firmness)
Tofu has a reputation problem. People who dislike it have almost always eaten it badly prepared -- bland, soggy, and unseasoned. Properly cooked tofu is a revelation.
The key is removing moisture. Press firm tofu for at least fifteen minutes between tea towels under a heavy pan. Then cube it and pan-fry in a hot pan with oil until golden on all sides, or bake at 200 degrees Celsius for twenty-five minutes. Once crispy, tofu absorbs marinades and sauces eagerly.
Tofu is made from soya beans and is one of the few plant proteins that is naturally complete, containing all nine essential amino acids. It is also an excellent source of calcium and iron.
Tempeh
Protein: approximately 19g per 100g
Tempeh is tofu's less famous but arguably superior sibling. Made from whole fermented soya beans, it has a firmer, nuttier texture and a higher protein content. The fermentation process also makes its nutrients more bioavailable and supports gut health.
Slice tempeh thinly, marinate in soy sauce, maple syrup, and smoked paprika, then pan-fry until caramelised. It works brilliantly in stir-fries, sandwiches, grain bowls, and salads.
Edamame
Protein: approximately 11g per 100g
Young soya beans, typically sold frozen and ready to cook. Boil or steam for five minutes, toss with flaky salt, and eat as a snack. Add them to stir-fries, rice bowls, and salads for a protein boost. They also provide a good dose of vitamin K and folate.
Quinoa
Protein: approximately 4.5g per 100g (cooked)
Quinoa is technically a seed, not a grain, and it is one of the rare plant foods that is a complete protein on its own. It contains all nine essential amino acids in reasonable proportions.
Use it as a base for grain bowls, toss it into salads, or cook it as a porridge with cinnamon and fruit for breakfast. Rinse quinoa before cooking to remove its natural saponin coating, which tastes bitter.
Nuts and Nut Butters
Protein: approximately 15-25g per 100g (raw nuts)
Almonds (21g per 100g), peanuts (26g per 100g), and cashews (18g per 100g) are the highest-protein nuts. Spread peanut butter on toast, toss almonds into a stir-fry, or blend cashews into a creamy pasta sauce.
Nuts are calorie-dense, which is not a drawback -- it means a small amount delivers significant nutrition. A 30g handful of almonds provides roughly 6 grams of protein, healthy fats, vitamin E, and magnesium.
Seeds
Protein: approximately 15-30g per 100g
Hemp seeds (31g per 100g) and pumpkin seeds (19g per 100g) are protein powerhouses that are easy to overlook. Sprinkle hemp seeds on porridge, salads, or yoghurt. Roast pumpkin seeds with spices as a snack. Add chia seeds (17g per 100g) to smoothies, puddings, or overnight oats.
Whole Grains
Oats (13g per 100g, dry), spelt, farro, and whole wheat bread all contribute meaningful protein. Individually they are not high-protein foods, but because grains tend to be eaten in larger quantities and at multiple meals, their contribution adds up across the day.
Combining for Complete Nutrition
While strict complementing at every meal is unnecessary, certain classic pairings naturally provide all essential amino acids and are worth knowing:
- Beans and rice: The combination eaten by billions of people worldwide. Beans are low in methionine; rice is low in lysine. Together, they cover every base.
- Hummus and pitta: Chickpeas paired with wheat.
- Lentil dhal with naan: Legumes paired with grain.
- Peanut butter on wholemeal toast: Legume (peanuts are technically legumes) paired with wheat.
These combinations happen instinctively in most traditional cuisines. If you eat a varied diet with legumes, grains, nuts, and vegetables, complete protein is virtually guaranteed without any conscious effort.
How Much Do You Need?
The UK Reference Nutrient Intake for protein is 0.75 grams per kilogram of body weight per day. For a 70kg person, that is about 53 grams. If you are physically active, most sports nutrition guidelines suggest 1.2 to 2.0 grams per kilogram, depending on the type and intensity of training.
A day of plant-based eating might look like this:
- Breakfast: Porridge with peanut butter and hemp seeds (18g protein)
- Lunch: Chickpea and quinoa salad with tahini dressing (22g protein)
- Snack: Handful of almonds (6g protein)
- Dinner: Lentil bolognese with wholemeal pasta (24g protein)
- Total: approximately 70g protein
That comfortably exceeds the RNI without any animal products and without any protein supplements.
Start Where You Are
You do not need to go fully plant-based to benefit from these foods. Even replacing two or three meat-based meals per week with legume or tofu-based alternatives reduces your environmental footprint, saves money, and diversifies your nutrient intake. For more ideas on high-protein cooking, explore our recipe collection.
The most important step is the first one. Buy a tin of chickpeas this week. Make a lentil soup. Try pressing and pan-frying tofu properly, just once. You may find that plant protein is not a compromise at all -- it is simply another way to eat well.