Many associate protein with foods like meat, eggs, and cheese, assuming a vegan diet falls short in this regard. On the other hand, some vegans confidently believe their protein needs are effortlessly met, trusting that all plants contain protein—and yes, all plant proteins are complete, despite lingering misconceptions that they might be incomplete. If you’re curious to explore the topic of complete vs. incomplete proteins in a vegan diet, I’ve written a dedicated blog post that dives into this fascinating subject.
Vegan nutrition for women
For many women, transitioning to a plant-exclusive lifestyle feels energizing and refreshing. However, after a few weeks, some may notice subtle yet troubling symptoms creeping in—tiredness, feeling cold, anxiety, brain fog, or even low mood. It’s easy to assume this means the diet isn’t working for them, but often the true culprit is simply not consuming enough protein or calories.
When transitioning to plant-based eating, it’s natural to maintain the same portion sizes you’re accustomed to, yet plant foods are often less calorie-dense than animal-based ones. Without realizing it, this can lead to unintentional under-eating, leaving you short on the fuel your body needs to thrive.
Too much protein and protein deficiency
Protein plays an extraordinary role in the body, supporting a wide range of essential functions. Falling even slightly short can manifest in ways you might not expect. How vital is protein, really? Let’s explore its magic.
Protein deficiency is rare, but when it does occur, it reveals itself through physical signs such as water retention (oedema), frequent infections, muscle wasting, brittle nails, hair loss, bone fractures, and even depigmented skin. A slight lack of protein can subtly influence your body too, increasing appetite and sometimes leading to weight gain.
That said, it’s equally possible to consume too much protein—especially through excessive meat consumption or overuse of protein powders. Overloading on protein can strain your kidneys, liver, colon, and heart, increasing the risk of disease. Like all things, balance is key.
What is protein?
Everyone seems to be talking about protein these days, but what is it, really? Protein is a powerhouse of life, essential for the structure, function, and regulation of every part of our body. It’s present in our muscles, bones, ligaments, tendons, hair, skin—essentially in every cell. Our bodies are home to over 10,000 different proteins, each with a specific role to play.
Some proteins act as transporters, moving molecules within and between cells. Others form antibodies that bolster our immune system, defending against bacteria and viruses. Enzymes, another form of protein, drive thousands of chemical reactions vital for our survival. Proteins also act as messengers, transmitting signals and coordinating important processes, while structural proteins lay the foundation for building and repairing cells.
Essential and non-essential amino acids on plant based diet
At their core, proteins are composed of amino acids—the building blocks of life. These amino acids fall into two categories: non-essential, which our bodies can produce on their own, and essential, which must come from our diet. When we eat protein, our digestive system breaks it down into these amino acids, which are then absorbed and reassembled into the many proteins our bodies require.
Is plant protein complete or incomplete?
Here’s the beautiful part: once an amino acid is absorbed, it doesn’t matter whether it originated from a plant or an animal source. What truly matters is consuming a variety of protein-rich foods. Some of the most abundant plant-based sources of essential amino acids include soya foods, lentils, beans, peas, peanuts, nuts, seeds, quinoa, buckwheat, amaranth, and wild rice. These vibrant, wholesome foods provide everything your body needs to thrive—naturally, beautifully, and compassionately.
Protein, as a vital macronutrient, holds an indispensable role in maintaining the body’s harmony, promoting longevity, and enhancing overall vitality. Its impact goes far beyond building muscle—protein supports weight balance, strengthens the body, and nurtures a healthy cardiometabolic profile.
Interestingly, science now emphasizes not just the amount of protein we consume, but also its source. A diet rich in plant-based protein has been linked to remarkable health benefits, including a reduced risk of metabolic syndrome, Type 2 Diabetes, certain cancers, cardiovascular disease, and even a lower risk of premature death.
While protein delivers the essential amino acids our bodies depend on for countless functions, the reality is that many people consume far more protein than they truly need. By focusing on the quality of our protein sources, we can nourish ourselves more thoughtfully, prioritizing health and balance in every choice we make.
Studies reveal that those following plant-based diets tend to consume slightly less protein compared to meat-eaters, yet their intake still comfortably meets recommended levels. It’s important to remember that every dietary pattern—whether vegan, vegetarian, or omnivorous—has its potential nutrient gaps.
While plant-based diets are celebrated for their health benefits, they thrive when they are thoughtfully balanced and diverse, ensuring all essential nutrients are beautifully woven into daily life. So, let’s focus on protein and discover how to meet our needs with grace and intention.
Best sources of plant protein
Best plant foods which provide a good amount of protein
| Food | Volume | Protein in grams |
| Edamame | 1 cup (250ml) | 31 |
| Soy protein powder | 1 scoop 37.5ml | 25 |
| Firm tofu | Half cup (125ml) | 22 |
| Lentils | 1 cup (250ml) | 18 |
| Peanuts | Half cup (125ml) | 18 |
| Split peas | 1 cup (250ml) | 16 |
| Kidney beans | 1 cup (250ml) | 15 |
| Butter beans | 1cup (250ml) | 15 |
| Haricot beans | 1 cup (250ml) | 15 |
| Pinto beans | 1 cup (250ml) | 15 |
| Seitan | 100g | 15 |
| Hemp seeds | Quarter cup (60ml) | 13 |
| Spelt berries | 1 cup (250ml) | 11 |
| Kamut berries | 1 cup (250ml) | 10 |
Are plant-based meat alternatives healthy?
Today, the shelves of supermarkets are brimming with an array of plant-based meat alternatives, offering options that mimic the look and feel of traditional meat. These products vary greatly in their composition—some are crafted from isolated plant proteins like soya or peas, while others embrace the goodness of whole food ingredients such as tofu, beans, nuts, seeds, gluten, and vegetables.
While convenient and versatile, not all plant-based meats are created equal. Those made from whole foods are far healthier than their more processed counterparts. Products relying on isolated proteins often come with added sugar and salt and lose much of the nourishing fibre and phytochemicals that whole foods naturally provide. These valuable components, so beneficial to our health, are stripped away in heavy processing. It is important to include a variety of whole plant food sources from the diet, but including plant meat alternatives can certainly be allowed sporadically.
Does plant protein need to be combined?
The old notion that plant foods must be meticulously combined at every meal to ensure adequate protein has long been left behind. Today, it’s well understood that by simply enjoying a variety of plant-based foods throughout the day, you can effortlessly provide your body with all the essential amino acids it needs.
Each food group offers a unique balance of amino acids, which may seem concerning if your diet relies heavily on just one type of protein source, such as whole grains, which are naturally lower in amino acid lysine. However, seeds and legumes are rich in this important amino acid, effortlessly complementing other plant-based foods. By embracing a diverse and colourful array of plant ingredients, your body will thrive, beautifully nourished and fully supported.
Many women find it difficult to prioritize protein in their diet, especially when focusing on reducing calories or maintaining a certain weight. This can make it challenging to achieve a higher percentage of protein within their daily macronutrient intake. Sometimes, appetite plays a part, or protein simply doesn’t feel like a pressing concern.
Recommended daily protein for women
The recommended daily protein intake for women is 0.75 grams per kilogram of body weight. For the average woman, this translates to about 45 grams of protein per day. For example, if you weigh 65 kilograms, you will need approximately 49 grams of protein daily. To account for the slower digestibility of plant-based proteins, adding an extra 10% is wise, raising the requirement to 54 grams. If you find yourself struggling with hunger, difficulty losing body fat, or a lack of progress in your fitness routine, it might be time to reassess your protein intake. Protein is far more than a tool for building muscle—it helps you feel satisfied, supports recovery after exercise, and becomes increasingly vital as we age, helping to preserve muscle mass and overall vitality.
Striking the perfect balance of nutrients is essential for every woman. Adequate protein, carbohydrates, and calories form the foundation of your energy and well-being, while healthy fats typically find their natural equilibrium within your diet. If your activity level increases, gently increasing your carbohydrate and protein intake can provide the energy you need, often leading to an effortless adjustment in fat intake without even trying. Prioritizing this balance allows you to embrace health and vitality with grace.
It’s true that all grains, legumes, nuts, seeds, and vegetables provide protein, with even fruits offering a small amount. For vegans, meeting daily protein needs is entirely achievable, no matter your gender, size, or activity level. However, a plant-based diet can sometimes fall short if it revolves too heavily around fruit or processed vegan junk foods. Diets focused on weight loss, especially those low in calories, may also lack sufficient protein. Additionally, not incorporating enough legumes into your meals can present challenges.
For women who are highly active or athletes, protein requirements naturally increase to support their elevated energy and recovery needs. A well-planned, diverse vegan diet can provide everything your body needs, but being mindful of these nuances will help ensure you feel vibrant and nourished every day.
Is plant protein less digestible?
While it’s true that proteins from whole plant foods may be slightly less digestible, this can be easily balanced by modestly increasing your recommended protein intake. The natural fibre found in plant foods plays a role in this—acting as structural material, it passes through our intestines and takes a small portion of the protein with it. However, when fibre is removed during processing, as with tofu, very little protein is lost during digestion, giving it a digestibility comparable to that of animal-based proteins.
That said, fibre is a treasure we absolutely want in our diets for its many health benefits. To enhance the digestibility of legumes and grains, simple techniques like sprouting, soaking, and proper cooking work wonders. Ideally, soaking should be done for 12 hours or more, and the soaking water should always be discarded before cooking. These gentle, traditional practices unlock the full nutritional potential of these wholesome foods, helping your body make the most of their goodness.
This guide highlights common plant-based protein sources from whole foods—not powders—to help you make thoughtful choices. Foods lower on the list aren’t inherently “bad.” Instead, they can be combined with more digestible options to ensure you’re meeting your protein needs. If you rely on less digestible sources, you may need to eat a larger volume to achieve the same protein benefits as higher-ranking foods.
- Lentils: While nutritious, their digestibility is on the lower side, so pairing them with other protein-rich foods is a wise choice.
- Hemp Seeds: With a remarkable 31 amounts of protein, hemp seeds are not only rich in protein but also rank highly for digestibility, making them a fantastic addition to your meals.
- Almonds: Whether enjoyed raw or as almond butter, almonds are nutrient-dense, but their protein can be challenging to absorb, placing them lower on the list.
- Quinoa: A standout among grains, quinoa offers a good amount of protein per 100 grams and is highly digestible, making it a superb option.
- Broccoli: While often touted as a high-protein vegetable, broccoli contains very little amounts of protein, placing it near the bottom of the list.
- Chickpeas: Their moderate digestibility means they work best in combination with other protein sources.
- Black Beans: Similar to lentils in digestibility, they are a reliable, though not top-tier, option.
- Tofu: Incredibly digestible and ranks among the best plant-based protein sources.
- Tempeh: Like tofu, tempeh is a highly digestible choice with similar protein content, making it a versatile and nourishing addition.
- Edamame: Edamame is as digestible as tofu and tempeh, offering another excellent choice for your plate.
- Seitan: Made from wheat gluten, seitan is high in protein but has lower digestibility compared to other high-protein foods.
- Chia Seeds: These tiny seeds are a moderate source of protein and fall in the middle of the digestibility spectrum.
- Pumpkin Seeds, Peanuts, and Sunflower Seeds: While rich in plant protein, their digestibility isn’t the highest, placing them lower on the ranking.
- Nutritional Yeast: With an impressive 50 grams of protein per 100 grams and excellent digestibility, nutritional yeast shines as a top-tier choice.
- Green Peas: Although a decent source of protein, green peas don’t rank among the most effective options for protein intake.
- Amaranth and Buckwheat: Both ancient grains are not only protein-rich but also highly digestible.
Each of these options contributes uniquely to a vibrant and diverse vegan diet. By combining different sources and embracing variety, you can enjoy a well-rounded approach to meeting your protein needs effortlessly.
By focusing on both protein content and digestibility, you can craft a harmonious and nourishing vegan diet. Thoughtfully pairing foods ensures you maximize the benefits of each protein source while supporting your body’s needs beautifully and effortlessly.
Easy ways to add more protein to a plant-based diet
Here are some simple and elegant ways to enhance your protein intake on a vegan lifestyle:
Savor Beans and Legumes Daily: Aim for at least three portions each day to support your protein goals. Examples include:
- ¼ cup of creamy hummus
- ½ cup of cooked beans, split peas, or lentils
- ½ cup of tofu or tempeh
- 1 cup of vibrant green peas
- 1 cup of sprouted mung beans or lentils
Choose High-Protein Plant Milks: Swap almond, oat, or rice milk for richer alternatives like soya or pea milk to give your protein intake a lovely boost.
Incorporate Tofu and Tempeh: These versatile and highly digestible options make an excellent addition to stir-fries, salads, or wraps.
Sprinkle on Seeds: Add a sprinkle of hemp, pumpkin, or chia seeds to your meals for a delightful texture and a protein boost.
Opt for Protein-Rich Grains: Introduce grains like spelt, kamut, amaranth, or quinoa into your meals to elevate both nutrition and flavour.
Relish Nuts and Nut Butters: A handful of nuts or a dollop of nut butter is not only delicious but also a wonderful source of plant protein.
Consider a Protein Powder Boost: On days when life feels busy or your meals need a little extra protein love, adding a touch of plant-based protein powder to smoothies, oatmeal, or baked goods can ensure you meet your daily needs gracefully.
By embracing these simple practices, you’ll nourish your body and create vibrant, protein-rich meals that align with your energy and lifestyle.