Best vegan protein source for vegans & vegetarian

Going vegan or vegetarian? Awesome! But now you’re wondering: “How much protein do I need?” or “Can I really build lean muscle without eating meat?” The answer is: YES, absolutely – and you don’t need to survive on just kale and dreams.

There are many plant based proteins that are tasty, satisfying, and full of essential amino acids – you just need to know where to look. Ready to power up your plant based diet? Let’s dive in.

🧠 First things first: Why protein even matters

Protein = fuel for your body. It helps with muscle growth, tissue repair, hormone production, and that satisfying “I’m full” feeling. While animal protein gets all the spotlight, you can totally get enough protein from plant sources – no cow necessary.

🌱 Top Vegan Protein Heroes

1. Tofu, Tempeh & Soya Beans

Made from soya beans, these are your plant-based MVPs. They're complete protein sources (yep, all 9 amino acids), and great for everything from stir-fries to burgers.

Protein per 100g: ~12–20g
Good for: Lean muscle growth, bone health
Also try: Soy milk (fortified with B12 and calcium!)

2. Lentils & Beans

Whether it's cooked lentils, baked beans, or chickpeas – legumes are cheap, versatile, and full of plant protein.

Protein per cup: ~15–18g
Pair with: Brown rice or wild rice for a complete protein meal
Bonus: Great for gut health, heart, and blood sugar levels.

3. Quinoa & Amaranth

Say hello to the Beyoncé of grains. These plant based foods are naturally gluten free and packed with complete protein.

Protein per cooked cup: ~8–9g
Great in: Salads, porridge, veggie bowls

4. Chia Seeds, Hemp Seeds & Pumpkin Seeds

Small, mighty, and kind of magical. They’re rich in healthy fats, fibre, and tons of micronutrients.

Protein per 30g: ~5–9g
Add to: Smoothies, oatmeal, nut butter, or overnight oats

5. Nutritional Yeast (aka “Nooch”)

It looks weird, tastes cheesy, and makes everything better. Bonus: it’s a complete protein and packed with B vitamins.

Protein per 2 tbsp: ~8g
Sprinkle on: Pasta, popcorn, avocado toast – go wild.

6. Sprouted Grains & Ezekiel Bread

Sprouting boosts the nutritional quality and makes protein easier to absorb (hello, digestive enzymes!).

Protein per 2 slices: ~8g
Try with: Nut butter or smashed avo – classic.

7. Protein Powders (Plant-Based, of course)

Need a quick boost? Plant based protein powders made from brown rice, pea, or hemp are perfect post-workout.

Great for: Muscle recovery, smoothies on-the-go
Plus: Usually lower in saturated fat than whey or dairy milk-based ones

8. Leafy Greens & Immature Soybeans

Okay, they won’t break records for protein content, but these veggies (like spinach, broccoli, and edamame) definitely help add protein to your day.

Bonus points: High in fibre, iron, and key nutrients
Tip: Load them into stir-fries, wraps, or nourish bowls

9. Meat Substitutes & Mycoprotein

Meat substitutes like veggie burgers or products made from mycoprotein are perfect for those missing that chewy texture.

Check the label: Some can be processed foods, so go for cleaner ingredients when possible.

🧮 So... How Much Protein Do You Actually Need?

• General adult: 50–70g/day

• Active folks: Up to 100g/day
  To hit that target, mix up your plant based sources across meals. The key is variety.

Use combos like:

• Tofu + whole grains

• Lentils + quinoa

• Sprouted grains + nut butter

🧾 Summary Table: Best Vegan Protein Sources at a Glance

🥤 Spotlight: Botanika Blends – Plant Protein Powders with a Twist

Looking for plant based protein powders that actually taste good and align with your values? Enter: Botanika Blends.

These Aussie-made wonders are crafted with real ingredients (think: organic plant sources, natural sweeteners, no weird fillers), and they’re free from dairy milk, gluten, and animal products.

✅ Packed with complete protein
✅ Includes digestive enzymes for easy absorption
✅ Available in fun flavours like Choc Peanut Butter and Lemon Cheesecake
✅ Enriched with key nutrients like B vitamins

Perfect for your smoothie, oats, or post-gym recovery shake – and totally aligned with a vegan diet that’s both nutritious and delicious.

So if you’re after more plant based proteins without sacrificing taste or ethics, Botanika Blends has you sorted.

🎉 Final Thoughts

Living on plant based power? You’re not missing out – you’re levelling up! From hemp seeds to chia seeds, soya beans to cooked quinoa, there are endless ways to get your fill of protein, without the animal products or heavy saturated fat.

So go on, explore, snack smart, and keep fuelling that lean muscle – the plant based way.