Understanding how much protein you need is useful, but what does that look like in terms of real foods? Getting familiar with the amount of protein in common plant-based foods will help you meet your daily requirements without too much thought. Here are some of my favourite examples:


45g Wholegrain Shreddies

150ml Unsweetened Soy Milk

1 Banana

1 tbsp Peanut Butter

1 tbsp Flax Seeds

1 tbsp Maple Syrup

MACROS l Carbs: 68g                     Protein: 17.9g                         Fat: 19.9g

Top tip: Try choosing plant-based milks which are fortified with vitamins, minerals, and protein.


Post-Workout Snack:

40g Nutrition X Pea+ Protein mixed with 250ml plant milk

MACROS l Carbs: 6.8g                    Protein: 34.8g                          Fat: 6g


Lunch: Black Bean Burrito Bowl

185g Cooked Quinoa

130g Black Beans, drained

70g Chopped Cherry Tomatoes

¼ Avocado

¼ Red Onion

2 tbsp Salsa

10g Tortilla Chips

MACROS l Carbs: 62g                        Protein: 22.1g                         Fat: 13.8g


Afternoon Snack:

3 Wholegrain Ryvita

2 tbsp Houmous

2 tbsp Pumpkin Seeds

MACROS l Carbs: 25.3g                        Protein: 15.3g                            Fat: 17g


Dinner:  Lentil Bolognaise 

140g Cooked Lentils

180g Cooked Wholewheat Spaghetti

¼ White Onion

1 Crushed Garlic Clove

½ can Tinned Tomatoes

1 tbsp Tomato Puree

1 tbsp Olive Oil

100g Steamed Broccoli

MACROS l  Carbs: 87g                      Protein: 28.8g                            Fat: 15.4g


Dessert: Yoghurt Bowl

150g Alpro Greek-style Yoghurt

80g Frozen Berries

10 Cashew Nuts

1 tsp Maple Syrup

MACROS l    Carbs: 16.3g                  Protein: 12.3g                             Fat: 14g

Top tip: If you exercise in the evening, try mixing a serving of Nutrition X Pea+ Protein into your yoghurt to create a thicker and creamier texture.

This meal plan is an example of how an 80kg person can achieve >1.5g/kg of protein on a plant- based diet. Macronutrient and calorie requirements will vary between individuals, so use these examples to help you meet your own personal daily requirements based on your activity level and individual needs.

Meal plans created using Nutritics (v5.61, Nutritics LTD, County Dublin, Ireland) McCance & Widdowson 7th Edition database.