Plant protein gets an unfair bad reputation. It is true that it tends to be slightly less dense and that varying sources helps, but with minimal planning it covers anyone's needs — including those who train hard and want to build muscle.
Best vegan protein sources
| Food | Protein (g) | Notes |
|---|---|---|
| Textured soy (dry) | 50 | Hydrates x3, very economical |
| Seitan | 25 | High density (wheat gluten) |
| Tempeh | 19 | Fermented, good digestibility |
| Firm tofu | 12 | Versatile, complete profile |
| Edamame | 11 | Ideal protein snack |
| Cooked lentils / chickpeas | 8-9 | Fibre + iron |
| Peanuts / almonds | 20-26 | Also fat — watch quantity |
| Cooked quinoa | 4.4 | Pseudocereal with complete profile |
A high-protein vegan day
- Breakfast: scrambled tofu with vegetables + wholegrain toast (25 g)
- Lunch: lentils with brown rice and vegetables (25-30 g)
- Snack: edamame or a vegan protein shake (15-25 g)
- Dinner: stir-fried tempeh or seitan with quinoa (30 g)
- Total: 95-110 g protein without effort
Renzy estimates the protein in every vegan dish you scan and adds up your daily total, so you check you hit your target without manual calculation.
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
Eating vegan and hitting your protein are not in conflict: they just need variety and a little planning. Log your meals with Renzy to make sure your plant-based diet covers protein — and do not forget to supplement B12.
Renzy calculates all of this for you
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
