07/05/2026
🌱Plant-based protein made simple!
💪 Whether you’re fully plant-based or just adding more meat-free meals, plenty of everyday foods pack a protein punch. Here’s a quick guide to easy swaps, serving sizes and how much protein you get — great for meals, snacks or post-workout refuelling.
🍽️ Top plant-based protein sources (serve → approx protein):
Firm tofu, 100 g → 12–16 g
Tempeh, 100 g → 18–20 g
Cooked lentils, 1 cup (200 g) → 16–18 g
Cooked chickpeas, 1 cup (200 g) → 14–15 g
Cooked black beans, 1 cup (200 g) → 14–15 g
Canned baked beans, 1 cup (240 g) → 12–14 g
Quinoa, cooked, 1 cup (185 g) → 8 g
Brown rice, cooked, 1 cup (195 g) → 5 g
Edamame, shelled, 1 cup (155 g) → 17 g
Peas, cooked, 1 cup (160 g) → 8–9 g
Peanut butter, 2 tbsp (32 g) → 8 g
Almonds, 30 g (~handful) → 6 g
Chia seeds, 2 tbsp (24 g) → 4–5 g
H**p seeds, 2 tbsp (20 g) → 6–7 g
Oats, dry 1/2 cup (40 g) → 5–6 g
Soy milk, 1 cup (250 mL) → 6–8 g
Plant-based protein powder, 1 scoop → 15–25 g (varies by product)
Practical tips:
▫️Aim to include a protein source at each meal and snack to support appetite, recovery and muscle maintenance.
▫️Combine foods across the day (legumes + grains, e.g. lentils + rice) to get a broader mix of amino acids — you don’t need to combine at every meal.
▫️Use higher-protein options (tofu, tempeh, edamame, legumes, soy products) when you need more protein — snacks like nuts, seeds and nut butter are good boosters.
▫️If targeting higher protein (e.g. for strength training), add a scoop of plant protein powder or extra legumes/tempeh to meals.
