How to get 150 grams of protein a day as a vegan? I used to wonder the same thing while standing in my kitchen, holding a bag of oats in one hand and a can of chickpeas in the other. It seemed impossible until I started paying attention to what I was already eating.
This post is all about how to get 150 grams of protein a day as a vegan, without powders, expensive supplements, or anything weird. Just real, everyday food that tastes amazing and keeps you full for hours. The kind of food you’d proudly serve to your family whether they’re vegan or not.
Why Learning How to Get 150 Grams of Protein a Day as a Vegan Changed Everything
I started this journey not to follow a trend, but because I was tired of feeling tired. I wanted energy. I wanted meals that felt hearty. That’s when I decided to figure out how to get 150 grams of protein a day as a vegan using food I love.
At first, I thought I had to rely on fake meats or powders, but I quickly learned that legumes, tofu, whole grains, and seeds could get me there just fine. In fact, once you learn how to get 150 grams of protein a day as a vegan with simple recipes, you realize how powerful plant-based eating really is.
The 5 Vegan Ingredients That Help You Get 150 Grams of Protein a Day
When figuring out how to get 150 grams of protein a day as a vegan, there are a few staple ingredients I lean on every single week. These are simple, affordable, and surprisingly rich in protein.
Lentils
With 18g of protein per cooked cup, lentils are key when you’re learning how to get 150 grams of protein a day as a vegan. I use them in soups, bowls, and even veggie loaf.
Tofu
At 10g of protein per 100g, tofu is a go-to in my kitchen. It’s the easiest way to boost a meal’s protein fast.
Chickpeas
With 15g per cup, chickpeas are perfect for snacking, stews, and salads. A full can goes a long way when you’re tracking how to get 150 grams of protein a day as a vegan.
Quinoa
This grain has about 8g per cooked cup. Not bad when you’re pairing it with tofu or lentils in one meal.
Hemp Seeds
Tiny but mighty! Just 3 tablespoons give you 10g of protein, making them one of my secret weapons.
My Simple Vegan Meal Plan That Hits 150g of Protein
I built this routine specifically to show how to get 150 grams of protein a day as a vegan without using supplements. This is what a typical high-protein vegan day looks like for me:
Breakfast (30g)
- Oats + soy milk + peanut butter + hemp seeds = 30g
This bowl alone kicks off your plan to get 150 grams of protein a day as a vegan in the most comforting way.
Morning Snack (15g)
- Roasted chickpeas or a tofu slice
Easy, crunchy, satisfying and another step closer to that protein goal.
Lunch (40g)
- Lentils, quinoa, tofu, steamed veggies
A full meal that supports the mission: how to get 150 grams of protein a day as a vegan in meals that taste like home.
Afternoon Smoothie (25g)
- Silken tofu + soy milk + nut butter
It’s creamy, fast, and adds a huge chunk of protein without even trying.
Dinner (40g)
- Chickpea pasta, pesto with hemp, plus greens
Another powerful plate to wrap up your protein-filled day.
If you’ve ever asked yourself how to get 150 grams of protein a day as a vegan and felt overwhelmed, I promise this kind of daily meal plan makes it feel totally doable.
How to Get 150 Grams of Protein a Day as a Vegan Without Feeling Overstuffed
I get it when you first hear “150 grams of protein,” it sounds like you’d need to eat mountains of food. But you don’t. The key is in combining multiple protein sources in each meal, like tofu + quinoa + greens, or oats + soy milk + seeds.
When you understand how to get 150 grams of protein a day as a vegan using real ingredients, it becomes about balance, not bulk. I never feel heavy or sluggish just satisfied.
FAQ
How to get 150 grams of protein a day as a vegan if I’m busy?
Meal prep is your best friend. Make a big pot of lentils, bake a tray of tofu, and pre-portion your oats and nuts. You’ll be halfway there before lunch.
How to eat 100 grams of protein vegan style without powders?
Use the same method, but scale meals down slightly. Focus on lunch and dinner being protein-dense, with snacks pulling extra weight.
How to get 70g of protein as a vegan?
Start with a high-protein breakfast and have either lentils or tofu in at least one main meal. Hemp seeds help close the gap.
What are high protein vegan meals?
Some of my favorites include:
- Tofu scramble with chickpea flour
- Lentil chili with avocado
- Quinoa-stuffed bell peppers
- Air-fried tempeh with tahini drizzle
- Overnight oats with soy milk and hemp seeds
From My Kitchen to Yours
Learning how to get 150 grams of protein a day as a vegan has completely changed how I cook and how I feel. I never thought I’d say this, but I actually feel stronger and more energized eating this way than I ever did before.
And the best part? It tastes amazing. This isn’t about replacing anything it’s about discovering what plants can really do.
So if you’re trying this yourself, tag me I’d love to see your creations. And if someone says, “You can’t get enough protein without meat,” just smile and pass them a bite of your lentil-quinoa bowl.
Trust me they’ll come back for seconds.
Don’t forget this delicous recipe: Rainbow Sherbet Piña Colada
