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If you’ve ever tried to eat more plant proteins and ended up with bland tofu or sad beans, you’re not alone. The struggle is real. Most people assume that if you’re not eating chicken or steak, you’ll be starving by 3 p.m., but that couldn’t be further from the truth.
Here’s the deal: plant proteins aren’t just for vegans. They’re loaded with fibre, nutrients, and amino acids that keep your energy up and your hunger down. The best part? You can make them taste downright delicious with the right recipes and prep.
In this post, I’m breaking down 10 plant-based protein sources that actually taste good—plus how to make them work in your everyday meals. We’ll talk quick swaps, meal prep inspo, and easy ways to hit your daily protein goals.
Let’s get into it.
Complete vs Incomplete: Why Variety Matters with Plant Proteins
Let’s clear something up straight away: not all protein is created equal. Animal-based foods (like meat, eggs, and dairy) are what we call complete proteins, meaning they contain all nine essential amino acids your body needs to thrive.
Plant proteins, on the other hand, are usually incomplete, they might be missing one or two of those amino acids. But don’t panic, that doesn’t make them “less than.”
Your body’s clever enough to pull the right amino acids from different foods you eat across the day and piece them together like a jigsaw.
Here’s a quick breakdown of what those nine essential amino acids actually do (and where you can find them in a plant-based diet):
- Histidine – Helps repair tissue and keep your nervous system healthy. Found in lentils, quinoa, and brown rice.
- Isoleucine – A key player in energy and muscle recovery. You’ll get it from soybeans, chickpeas, and almonds.
- Leucine – The muscle-building amino acid. Lentils, peanuts, and hemp seeds are brilliant sources.
- Lysine – Crucial for immunity, collagen, and calcium absorption. Beans, lentils, and quinoa have you covered.
- Methionine – Supports metabolism and helps your body detox naturally. Found in oats, Brazil nuts, and sunflower seeds.
- Phenylalanine – Needed for brain health and focus. You’ll find it in tofu, pumpkin seeds, and peanuts.
- Threonine – Supports digestion and healthy skin. Chia, hemp, and soy are great sources.
- Tryptophan – The serotonin booster (hello, better mood and sleep). You’ll find it in oats, seeds, and tofu.
- Valine – Helps with energy, muscle repair, and recovery. Think peas, soy, and whole grains.
So, what’s the takeaway? You don’t need to “perfectly combine” foods at every meal, that’s old-school thinking. Just focus on variety.
Pair your lentil curry with rice, add hummus to your pita, or spread peanut butter on wholegrain toast. Your body will do the rest.
1. Lentils – The Protein-Rich MVP
Lentils are one of the cheapest, most versatile plant proteins around. They’re high in fibre and iron, and 1 cup packs roughly 18g of protein.
How to enjoy: Add them to curries, stews, or soups for a hearty, satisfying meal. A lentil curry with sweet potato and spinach is the ultimate comfort food that also ticks every “healthy dinner recipes” box.
Perfect for high protein meal prep, they freeze beautifully and reheat like a dream.
2. Chickpeas – The Crispy Snack Hero
Whether roasted, blended into hummus, or tossed into salads, chickpeas are pure magic. They bring crunch, creaminess, and roughly 15g of protein per cup.
How to enjoy: Roast them with olive oil, smoked paprika, and a sprinkle of sea salt for a snack that’s miles better than crisps. Or mix them into a healthy high protein meal prep bowl with quinoa and roasted veg.
They’re your best friend for easy healthy dinner high protein recipes that don’t involve meat.
3. Tofu – The Texture Transformer
Forget the soggy stereotype, crispy, golden tofu is a game-changer. Each serving gives you around 10g of protein, plus calcium and iron.
How to enjoy: Drain and press it, then marinate in soy sauce, sesame oil, and garlic before baking or pan-frying.
Add it to stir-fries, salads, or noodle bowls.
It’s an easy base for high protein low calorie dinners that feel indulgent but aren’t. Bonus: it soaks up flavour better than chicken ever could.
Pro tip: use a tofu press. It transforms soggy tofu into crispy, golden perfection. I love this compact one from Amazon – it saves paper towels and kitchen tantrums.
4. Tempeh – The Fermented Favourite
Tempeh is tofu’s cooler cousin, earthy, nutty, and higher in protein (about 16g per 100g). Plus, it’s packed with probiotics that help gut health.
How to enjoy: Slice it thin, marinate it in a tangy BBQ or peanut glaze, and bake until caramelised. Serve with rice or in wraps for high fibre high protein meals that taste like takeout.
It’s brilliant for vegetable and protein dinners when you want something filling but light.
5. Quinoa – The Carb with a Protein Punch
This grain is a complete protein, meaning it contains all nine essential amino acids. One cup has 8g of protein and plenty of fibre.
How to enjoy: Use it as a base for macro meals, think quinoa salad with black beans, sweetcorn, and avocado, or in healthy dinner recipes easy enough to batch-cook.
Quinoa keeps you full longer and makes high protein low carb recipes a breeze for busy weekdays.
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6. Edamame – The Snackable Powerhouse
Those little green soybeans? They’re packed with 17g of protein per cup and make a brilliant grab-and-go snack.
How to enjoy: Steam and sprinkle with sea salt, or toss into salads, stir-fries, or even easy soup recipes for an added boost.
A must-have for high protein balanced meals, and great to nibble when that 4pm hunger hits.
7. Greek Yoghurt – The Creamy Vegetarian Option
Technically not vegan, but a staple for anyone plant-leaning. Greek yoghurt packs 15–20g of protein per cup and adds a creamy touch to sweet or savoury meals.
How to enjoy: Layer it with fruit and granola for breakfast or mix into dressings and dips. It’s one of the easiest high protein breakfast recipes you can make.
If mornings are your weak spot, pop over to “10 High-Protein Breakfasts That Aren’t Just Eggs” for more tasty inspo.
8. Hemp Seeds – Tiny but Mighty
Don’t underestimate these little guys. Just 3 tablespoons of hemp seeds give you 10g of complete protein, plus healthy fats and magnesium.
How to enjoy: Sprinkle them over oats, salads, or smoothie bowls. They’re perfect for a high protein and fibre breakfast that keeps you full for hours.
Bonus: they blend beautifully into clean high protein meals without changing the flavour.
Ditch the plastic and snack sustainably. These silicone snack bags are leak-proof, reusable, and perfect for meal prep or handbag snacks.
9. Nut Butters – Sweet, Salty, and Satisfying
Almond, peanut, cashew, take your pick. Each tablespoon has 4-8g of protein, and it’s easy to sneak into snacks or smoothies.
How to enjoy: Spread on wholegrain toast, drizzle on oats, or blend into a smoothie with vegan vanilla protein powder for extra oomph.
They’re a must for quick and easy high protein meals or mid-afternoon snacks that actually hit the spot.
10. Plant-Based Protein Powder – The Fast Track Fix
When life gets hectic, protein powder can bridge the gap. Most provide 20–25g per scoop and blend effortlessly into smoothies, oats, or pancakes.
How to enjoy: Mix into overnight oats, bake into muffins (high protein baking, anyone?), or make a shake on the go.
If you’re trying to simplify your nutrition, “The Busy Woman’s Guide to Getting Enough Protein Every Day” is your next read, it covers how to make protein work for your lifestyle, not the other way around.
I’m obsessed with Huel Black Edition – Vanilla. It’s a plant-based, complete protein blend that actually tastes good (a rare find). I add a scoop to smoothies or porridge when I’m short on time.
Read These Next
- 10 High-Protein Breakfasts That Aren’t Just Eggs
- Meal Prep Ideas: High-Protein Lunches for the Week
- The Busy Woman’s Guide to Getting Enough Protein Every Day
Conclusion
Plant proteins don’t have to be boring. From crispy tofu to hearty lentil curry, these foods prove you can eat meat-free and still feel energised, full, and satisfied.
It’s all about flavour, balance, and knowing your options.
Small swaps can make a big difference, start with one or two of these and you’ll feel the change fast.
Next Steps
“Progress doesn’t come from perfection, it comes from consistency.”
Read This Next: Meal Prep Ideas: High-Protein Lunches for the Week
Check out the full series: Protein Power: Your Guide to Getting Enough Every Day
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