Protein Without Meat: Can You Really Get Enough?
Protein is often linked with meat and dairy, but plant-based sources can offer just as much — and might even help you live longer. Recent dietary guidelines emphasize the importance of variety in protein sources, including nuts, seeds, legumes, and grains.
You don’t have to give up meat or dairy completely. But understanding your plant-based options can help you build a healthier, more balanced plate.
What Is Protein and Why Do You Need It?
Protein is essential — it’s the building block of your muscles, skin, hair, and internal organs. When we eat protein, our bodies break it down into amino acids to help with growth and repair.
While animal products offer all the essential amino acids (making them “complete proteins”), a few plant foods do too — like soy, quinoa, and Quorn. Still, you don’t need to eat all essential amino acids in one meal. Eating a variety of plant proteins throughout the day does the job just fine.
How Much Protein Do You Actually Need?
Most adults need about 0.75g of protein per kilogram of body weight daily — that’s around 45g for women and 55g for men. A simple rule: one protein portion = the size of your palm.
Top Plant-Based Protein Sources
Here’s how much protein you get from common meat-free foods:
🥣 Pulses (Beans, Peas, Lentils)
Affordable, fiber-rich, and heart-healthy.
- Baked beans (120g): 6g
- Chickpeas (105g): 8g
- Lentils (120g): 9g
Tip: Go for unsalted canned options or cook from scratch.
🫘 Soya and Soy Products
Soybeans are a rare complete plant protein.
- Tofu (100g): 8g
- Soya milk (200ml): 6g
- Soya yogurt (1 pot): 6-8g
A daily intake of 25g soy protein may help lower cholesterol.
🌾 Quinoa
A complete protein and versatile grain substitute.
- Cooked quinoa (185g or ~5 tbsp): 8g
Great in salads, bowls, or as a rice replacement.
🌰 Nuts and Seeds
High in protein and healthy fats — stick to about 30g a day.
- Peanuts (30g): 8g
- Pumpkin seeds (30g): 7g
- Sunflower seeds (30g): 6g
- Walnuts or hazelnuts (30g): 4g
🍞 Wholegrains
More protein and fiber than refined grains.
- Brown rice (185g cooked): 7g
- Wholegrain bread (1 slice): 3g
- Oats (40g): 4g
- Wholemeal pitta (58g): 5g
🥛 Dairy (Optional for Vegetarians)
Also provides calcium and B vitamins.
- Milk (200ml): 7g
- Yoghurt (150ml): 8g
- Cheddar (30g): 8g
🍳 Eggs
Eggs are nutritious and not harmful to heart health for most people.
- 1 medium egg: 5–7g
What a Day of Protein Might Look Like (50g Example)
Breakfast
🍳 2 eggs on wholegrain toast – 9–12g
Lunch
🥪 Sandwich with 3 tbsp hummus – 11g
🥄 Yoghurt (150g) – 7g
Dinner
🌶 Lentil & veg chilli with brown rice – 16g
Snack
🥜 Handful of nuts – 7g
✅ Total: ~50g of protein
📌 Recommended: 45–55g/day
Final Thoughts: Protein Without the Pressure
You don’t need to rely on meat to meet your protein goals. Whether you’re vegetarian, reducing meat, or simply exploring healthier choices, including a variety of protein-rich plant foods will give your body everything it needs no complicated combinations required.