The best plant-based protein sources (and how much they give you)

You don't have to be vegetarian to benefit from plant proteins. They're usually cheaper than meat, come with fibre attached and keep well in the pantry. Here are the best sources, with approximate protein amounts so you can plan with confidence.

Legumes

• Lentils: about 18 g per cooked cup. Great in soups, dals and salads.
• Chickpeas: about 14–15 g per cooked cup. Roast them, blend them into hummus or add them to curries.
• Black beans and kidney beans: about 15 g per cooked cup. Perfect for tacos, chilli and burrito bowls.
• Edamame: about 17–18 g per cup, shelled. A quick snack or a bowl topping.

Soy foods

• Tofu: roughly 10–17 g per 100 g, depending on how firm it is. Firm and extra-firm tofu have the most.
• Tempeh: about 19–20 g per 100 g. Nutty and firm, it holds up well in stir-fries and sandwiches.
• Soy milk: about 7–8 g per cup, similar to dairy milk.

Grains, nuts and seeds

• Seitan: around 20–25 g per 100 g. Made from wheat gluten, so not suitable for anyone avoiding gluten.
• Quinoa: about 8 g per cooked cup, more than most grains.
• Peanut butter: about 7–8 g per 2 tablespoons.
• Hemp seeds: about 9–10 g per 3 tablespoons. Sprinkle over oats or salads.

Exact figures vary by brand and preparation, so check the label when you can.

Do plant proteins add up?

Some plant foods are lower in one or two essential amino acids, but eating a variety across the day covers your needs. You don't need to combine specific foods in the same meal. Soy, quinoa and hemp contain all the essential amino acids on their own.

Easy ways to add more

• Swap half the mince in bolognese or chilli for lentils
• Add a tin of chickpeas to a tray of roasted vegetables
• Use tofu in place of eggs for a morning scramble
• Top salads and bowls with edamame or toasted seeds

Mealful shows protein per serving for every recipe, and you can sort by most protein, so it's easy to find plant-based meals that still hit your target.