How Vegans Can Hit 180g Protein a Day

Story Time

One of my clients is vegetarian and has been for as long as he remembers. His wife is vegan, and they mostly eat the same foods. We train hard twice a week but haven't noticed any change in his muscle mass and overall body shape. I asked him what he was eating during the day, and it didn't take me long to count up his protein intake... we are talking a minuscule 20g-25g of protein, and it's already 5 p.m. He giggled about it and went to grab a ready-made dairy protein shake from the gym to add another 25g of protein to his day. He's currently at 50g. I made it clear that he needs to focus on bumping up his protein, and he replied by saying that he'll just have more protein shakes. I almost cried.

Meal Planning

I know that hitting your protein goals on a vegan diet is a challenge, but it is possible. Building muscle, maintain it, or just hitting your daily protein intake, you can absolutely reach 180g of protein in a day through your plant-based sources. Calories and macronutrients are different for everyone. This meal plan for 180g is just an example of a high protein diet.

Breakfast: Plant Based Smoothie

It’s packed with essential nutrients and provides a solid chunk of your daily protein needs.

Ingredients:

• 1 scoop of plant-based protein powder (25g protein)

• 250ml unsweetened almond milk (1g protein)

• 2 tablespoons peanut butter (8g protein)

• 1 tablespoon chia seeds (2g protein)

• 1 banana (1g protein)

• 40g oats (5g protein)

Macros:

• Protein: 42g

• Carbs: 50g

• Fats: 18g

Snack 1: Edamame and Almonds

A mid-morning snack is a great opportunity to chuck in some extra protein.

• 150g shelled edamame (17g protein)

• 30g almonds (8g protein)

Macros:

• Protein: 25g

• Carbs: 15g

• Fats: 17g

Lunch: Tofu Stir-Fry with Quinoa

This meal is not only high in protein but my client said it's also really tasty.

Ingredients:

• 150g cooked quinoa (8g protein)

• 200g tofu (20g protein)

• 1 cup mixed vegetables (broccoli, bell peppers, snap peas) (4g protein)

• 2 tablespoons soy sauce (1g protein)

Macros:

• Protein: 33g

• Carbs: 40g

• Fats: 15g

Snack 2: Hummus and Veggies

This classic snack is a great way to keep your energy up between meals. Hummus is made from chickpeas, which are a fantastic source of plant-based protein.

Ingredients:

• 125g hummus (10g protein)

• 100g carrot batons and cucumber (2g protein)

Macros:

• Protein: 12g

• Carbs: 30g

• Fats: 10g

Dinner: Lentil Pasta with Vegan Pesto

Lentil pasta is a fantastic alternative to regular pasta and significantly ups your protein intake.

Ingredients:

• 75g cooked lentil pasta (18g protein)

• 50g vegan pesto (3g protein)

• 50 spinach (1g protein)

Macros:

• Protein: 22g

• Carbs: 40g

• Fats: 15g

Evening Snack: Protein Bars and Soy Yogurt

Finish the day with a protein-rich snack that feels like a treat. Soy yogurt and protein bars are convenient ways to ensure you hit your protein target, especially at the end of the day when you're winding down.

Ingredients:

• 1 plant-based protein bar (20g protein)

• 150g soy yogurt (10g protein)

Macros:

• Protein: 30g

• Carbs: 30g

• Fats: 10g

Daily Protein Total

So that's it. Let's sum up the protein for the day:

1. Breakfast Smoothie: 42g

2. Snack: 25g

3. Lunch: 33g

4. Snack: 12g

5. Dinner: 22g

6. Evening Snack: 30g

Total Protein: 164g

To hit the full 180g, you could add another scoop of protein powder in water: 25g protein (puts you at 189g), or increase portion sizes slightly for lunch or dinner.

Plan Ahead

Make sure you have all these ingredients ready at the beginning of the week. Use an app like MyFitnessPal to keep an eye on your macros. Hitting your protein goals as a vegan takes a little extra planning, but it's within reach.

Take a look at some more of my blogs to make things a little easier for you:

• 50% Off Your Fresh Fitness Food!

• Preparing for a Morning Workout the Night Before

• What Supplements I Take and Why

• 7 Myths About Nutrition