How to Get Enough Protein on a Plant-Based Diet (+ Easy One-Pot Tofu & Broccoli Rice Recipe)

More people than ever are choosing to eat a plant-based diet.

Whether it's for health, the environment, animal welfare or simply to eat more whole foods, plant-based eating has become increasingly popular over the last few years.

But one question I hear time and time again is:

"Can I still get enough protein?"

The short answer is... absolutely.

With a little planning, a plant-based diet can provide all the protein your body needs while supporting muscle growth, recovery, energy levels and overall health.

In this guide, I'll explain why protein matters, how to build balanced plant-based meals, and share one of my favourite high-protein recipes to get you started.

Why Protein Matters

Protein isn't just for bodybuilders.

Every single day your body uses protein to:

• Build and repair muscle

• Support your immune system

• Produce hormones and enzymes

• Keep you fuller for longer

• Help maintain strength as you age

If you're active, trying to lose body fat, or simply want to stay healthy, eating enough protein should be a priority.

Where Can You Get Protein on a Plant-Based Diet?

Many people assume protein only comes from meat, fish and dairy.

In reality, plenty of plant foods are naturally rich in protein.

Some of my favourites include:

• Tofu

• Tempeh

• Lentils

• Chickpeas

• Beans

• Edamame

• Seitan

• Quinoa

• Nuts and seeds

• Soy milk

• Plant-based protein powders

The key isn't simply avoiding animal products—it's replacing them with protein-rich plant foods and building balanced meals that keep you full, support muscle recovery and provide the nutrients your body needs.

Do You Need to Combine Proteins at Every Meal?

Years ago people believed you had to combine different plant proteins together at every meal to create a "complete" protein.

Thankfully, we now know that's unnecessary.

Eating a variety of protein-rich foods throughout the day provides all the essential amino acids your body needs.

So don't stress about perfectly pairing foods every time you eat.

Focus on variety instead.

Why Tofu Deserves More Credit

Tofu often gets a bad reputation for being bland.

The truth is...

Tofu is like a sponge.

It absorbs whatever flavours you cook it with, making it incredibly versatile.

It's also:

• High in protein

• Low in saturated fat

• Rich in calcium (when calcium-set)

• A great source of iron

• Budget friendly

• Ideal for meal prep

If you've only ever tried plain tofu, chances are it simply wasn't cooked well.

Recipe: One-Pot Tofu & Broccoli Rice

Looking for an easy, protein-packed dinner?

This one-pot meal is packed with flavour, requires minimal washing up and is naturally gluten-free and dairy-free. It's perfect for busy weeknights or meal prep.

Serves

4

Time

1 hour

Nutrition (per serving)

• 526 kcal

• 21g protein

• 70g carbohydrates

• 18g fat

Ingredients

• 4 cloves garlic, finely grated

• 1-inch piece fresh ginger, finely grated

• 300g long-grain white rice, rinsed

• 1 tbsp toasted sesame oil

• 2 tbsp tamari

• 2 tbsp peanut butter

• 1 tbsp chilli crisp oil

• 450g extra firm tofu, cut into cubes

• 340g broccoli florets

• 600ml water

• 1 tsp salt

• Fresh coriander to serve (optional)

Method

1. Heat the sesame oil in a large saucepan and gently cook the garlic, ginger and rice for 2–4 minutes until fragrant.

2. Add the water and salt, bring to the boil, then cover and simmer for 10 minutes.

3. Meanwhile, mix together the tamari, peanut butter and chilli crisp oil. Toss the tofu until well coated.

4. Scatter the broccoli over the rice, cover again and cook for another 10–15 minutes until the rice is tender.

5. Remove from the heat, spoon the tofu mixture over the rice and broccoli, replace the lid and leave to rest for 10 minutes.

6. Serve with fresh coriander and any remaining sauce if desired.

Common Plant-Based Mistakes

A lot of people start a plant-based diet full of enthusiasm...

Only to feel hungry, tired or low on energy a few weeks later.

Usually, it comes down to a few simple mistakes.

1. Not Eating Enough Protein

Swapping chicken for vegetables isn't enough.

Every meal should include a quality protein source such as tofu, tempeh, lentils, beans or edamame.

2. Forgetting Healthy Fats

Healthy fats help support hormones, brain health and keep meals satisfying.

Include foods like:

• Avocado

• Nuts

• Seeds

• Nut butters

• Olive oil

3. Not Getting Enough Vitamin B12

Vitamin B12 isn't reliably found in plant foods.

If you're following a fully plant-based diet, a B12 supplement is generally recommended.

4. Eating Too Many Ultra-Processed Foods

Not everything labelled "vegan" is automatically healthy.

Many plant-based burgers, desserts and snacks are still high in sugar, salt and saturated fat.

Try to base most of your meals around whole foods.

Can You Build Muscle Eating Plant-Based?

Absolutely.

As long as you're:

• Eating enough total protein

• Training consistently

• Progressively challenging your muscles

• Eating enough calories to support your goals

You can absolutely build muscle on a plant-based diet.

Many elite athletes, powerlifters and bodybuilders now follow predominantly plant-based diets.

Looking for More High-Protein Plant-Based Recipes?

If you enjoyed this recipe, you'll love my Plant Fuel Recipe Collection.

Inside you'll find:

• 20 high-protein plant-based recipes

• Beginner-friendly meals

• Meal prep ideas

• Gluten-free and dairy-free options

• My Beginner's Guide to Plant-Based Eating

The guide also covers the six most common mistakes people make when switching to a plant-based diet, along with simple tips to help you build balanced meals, hit your protein goals and feel your best from day one.

Whether you're completely new to plant-based eating or just looking to include more meat-free meals in your week, you'll have plenty of ideas to keep your meals varied, satisfying and packed with nutrition.

Final Thoughts

Going plant-based doesn't have to be complicated.

Focus on eating a variety of whole foods, include a source of protein with each meal, and don't worry about being perfect.

Small, consistent changes are what make the biggest difference over time.

If you're looking for simple, delicious meals that make eating more plants easier, my Plant Fuel Recipe Collection is a great place to start.