A wooden bowl and wooden spoon with beans and lentils and garnish as a vegan meal, with some garlic cloves on the wooden table near the bowl

The myth that vegans struggle to get enough protein is just that – a myth. Plant-based diets offer a plethora of protein-rich foods that are not only nutritious but also diverse in flavours and textures.

Moreover, it’s essential to understand that our bodies don’t specifically need animal protein. Plant proteins provide all the essential amino acids our bodies require when consumed in a varied diet.


Packed with 18 grams of protein per cooked cup, lentils are versatile. They can be added to soups, stews, or salads.


With 15 grams of protein per cooked cup, chickpeas can be roasted as a snack, blended into hummus, or added to curries.


A complete protein with 8-9 grams per cooked cup. It’s perfect as a salad base or a rice substitute.


Made from wheat gluten, seitan offers 25 grams of protein per 3.5 ounces. It’s excellent in stir-fries or sandwiches.


Two tablespoons provide 8 grams of protein. It’s a great addition to smoothies or oatmeal.


Containing 10 grams of protein in just 3 tablespoons, hemp seeds can be sprinkled on salads or blended in smoothies.

Green Peas

Often overlooked, a cup of cooked green peas offers 9 grams of protein. They’re great in soups or mashed as a side dish.


A breakfast staple, half a cup of oats provides 6 grams of protein. They’re perfect for porridge or granola.

Chia Seeds

With 2 grams of protein per tablespoon, chia seeds can be added to puddings, smoothies, or baked goods.

Nuts and Nut Butters

Almonds, peanuts, and cashews are rich protein sources. They can be consumed as snacks or spreads.


Kidney, black, pinto, and most other varieties contain high protein. They’re great in burritos, salads, or soups.


A single medium potato has about 4 grams of protein. They can be baked, mashed, or roasted.


This green veggie offers 4 grams of protein per cooked cup. It’s great steamed, roasted, or in casseroles.

Brussels Sprouts

With 3 grams of protein per cup, they can be roasted or sautéed with some garlic.


Offering 6 grams of protein per cooked cup, bulgur can be used in salads or as a side dish.


This leafy green provides 5 grams of protein per cooked cup. It’s versatile and can be added to almost any dish.

Soy Milk

A dairy alternative, soy milk offers 7 grams of protein per cup. It’s great for cereals, coffee, or baking.

Tofu, Tempeh, and Edamame

All soy products, they’re rich in protein and can be used in a variety of dishes from stir-fries to sandwiches.

Each of these sources offers unique flavours and textures, ensuring that vegan meals are not only nutritious but also diverse and delicious.