A Guide to High Protein Vegan Foods

Shifting to a plant-based diet is a widely recognised strategy for improving overall health. However, to maintain muscle mass and meet daily protein requirements, it is important to prioritise high protein vegan foods and combine a variety of vegan protein choices to achieve a complete amino acid profile. 

By reducing red and processed meat intake, saturated fat consumption decreases while fibre intake increases, supporting both cholesterol levels and gut health. That said, achieving sufficient protein on a vegan diet requires a more strategic approach. This guide explores the best high protein foods and explains how to get enough protein from plant-based sources.

Not all protein is created equal. Animal proteins (meat, eggs, dairy) are highly ‘bioavailable’, meaning the body can easily absorb and utilise them. They typically have a high PDCAAS (Protein Digestibility Corrected Amino Acid Score).
Plant proteins, however, are encased in fibre and often contain ‘anti-nutrients’ like phytates that can interfere with absorption. Studies suggest that plant-based protein is generally 10 - 20% less digestible than animal protein due to these structural differences (Opazo-Navarrete et al., 2025).

The UK Reference Nutrient Intake (RNI) for protein is roughly 0.75g per kg of body weight. However, researchers suggest that vegans should aim to consume more, at least 1.0g per kg, or more, to compensate for lower bioavailability (Rogerson, 2017).

Proteins are made up of amino acids. There are nine ‘essential’ amino acids that our bodies cannot make; we must get them from food.

To get a complete profile of amino acids, when eating plant-based protein sources, it requires you need to eat a combination of different sources to get a complete profile. For example, combining grains (low in lysine) with legumes (low in methionine) allows your body to pool the amino acids to build complete proteins.

The best protein foods for vegans contain all nine essential amino acids on their own. For example:

These foods are particularly useful when aiming to increase high protein vegan food intake.

Different combinations of other vegan protein foods can help you hit your daily protein targets. Here are some examples of the different types.

A great vegan protein choice and staple in every meal. High in fibre, iron, and complex carbohydrates.

Pairing legumes with grains helps provide complete proteins and supports a high protein vegan diet.

Seitan is one of the densest high protein vegan foods available, offering roughly 25 grams of protein per 100 grams. It is popular in high protein vegan diets but should be avoided by those with gluten intolerance.

While high in protein, they are also high in fat, so they should be treated as a topper rather than a main protein source.

They are limited in the amino acid Lysine, so they are best paired with legumes to account for this.

A staple in vegan cooking, these yellow flakes have a cheesy, nutty flavour. It is roughly 50% protein by weight and is often fortified with Vitamin B12.

When you remove animal products, you remove the primary sources of certain nutrients. You must plan to replace them strategically, through specific foods, or supplementation

Transitioning to a plant-based diet requires planning to ensure you don't end up relying on beige carbohydrates. At Calo, we provide nutritionally balanced meal plans, whether you are vegan, vegetarian, or flexitarian. We ensure your protein targets are met, and your micronutrients are accounted for, delivering chef-prepared meals straight to your door. Ready to eat well without the stress? Download the Calo App to personalise your plan today.

Some of the best options include tofu, tempeh, edamame, quinoa, lentils and seitan, as well as nutritional yeast.

Yes, with sufficient calories, a high protein vegan diet can fully support muscle growth and recovery. You may just be required to eat slightly more to account for the bioavailability. 

Legumes, soy products, nuts, seeds, and grains are versatile vegan protein foods suitable for all meals.

Pairing grains, nuts and seeds with beans and vegetables ensures a complete amino acid profile.

Including a variety of high protein vegan foods in your diet shows that you can build muscle and stay strong without relying on meat. By combining these protein-rich options with a diverse range of plant-based foods, you ensure your body receives all the essential amino acids it needs. To read more about nutrients that support your overall health, read more about Vitamin B12 and Omega-3 here. You can read about more topics on the Calo blog.

References: 

Rogerson, D. (2017) Vegan diets practical advice for athletes and exercisers, Journal of the International Society of Sports Nutrition, 14, pp. 1-5. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC5598028/ (Accessed: 15 December 2025).

Irvine, A., Watt, J., Kurth, M.J., Lamont, J.V., Dowey, L., Fitzgerald, P., Niblock, A., Fairweather, A. and Ruddock, M.W. (2025) Ironically unwell: anaemia and iron deficiency among health-aware adults in the UK, Frontiers in Nutrition, 12, p.1679989. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC12537364/

Opazo-Navarrete, M., Burgos-Díaz, C., Bravo-Reyes, C., Gajardo-Poblete, I., Chacón-Fuentes, M., Reyes, J.E. and Mojica, L. (2025) Comprehensive review of plant protein digestibility challenges assessment methods and improvement strategies, Applied Sciences, 15(7), p.3538. Available at: https://www.mdpi.com/2076-3417/15/7/3538 (Accessed: 15 December 2025).