100g of Vegan Protein
Want to know how I fuel myself through lifting heavy, long hikes, ski days, yoga, and generally just enjoying life, whilst traveling around the world!
I eat a lot!
This is one example of what a 100+ gram vegan day can look like using foods you can find at almost any grocery store.
Breakfast: Protein Oatmeal (29g protein)
This is one of my favorite breakfasts because it takes just a few minutes to throw together and keeps me full for hours.
Ingredients
½ cup rolled oats (6g protein)
5 oz Icelandic Provisions Protein Oatmilk Yogurt (12g protein)
2 tablespoons peanut butter (8g protein)
2 dates (3g protein)
Total Protein: 29g
Tip: Add cinnamon, chia seeds, berries, or hemp hearts if you'd like even more nutrition and flavor.
Lunch: Tofu Ricotta Toast (28g protein)
If you've never tried tofu ricotta, prepare to become obsessed. It's creamy, savory, inexpensive, and packed with protein.
Ingredients
8 oz tofu ricotta (18g protein)
2 slices sprouted whole grain bread (10g protein)
Total Protein: 28g
I use my favorite tofu ricotta recipe here
Spread it thick on toast and top with tomatoes, herbs, cracked pepper, roasted vegetables, or avocado.
Snack or Light Meal: Bean Burrito (23g protein)
This is one of those meals that proves simple food can be incredibly satisfying.
Ingredients
1 cup pinto beans (16g protein)
½ small steamed sweet potato (2g protein)
Large tortilla (5g protein)
Lettuce, salsa, and your favorite toppings
Total Protein: 23g
The sweet potato makes this surprisingly delicious while adding fiber and slow-burning carbohydrates.
Dinner: Creamy Roasted Veggie Chickpea Pasta (45g protein)
This is probably the meal people are most surprised by.
Instead of using plain pasta sauce, blend silken or firm tofu directly into your marinara. It becomes rich, creamy, and dramatically boosts the protein.
Ingredients
1 cup chickpea pasta (20g)
½ cup vegan pasta sauce blended with 8 oz tofu (20g)
1 cup roasted cauliflower (5g)
Total Protein: 45g
You can substitute broccoli, Brussels sprouts, zucchini, mushrooms, or whatever vegetables you have on hand.
You Don't Need Meat to Meet Your Protein Goals
One of the questions I hear most often after telling someone I'm vegan is:
"But where do you get your protein?"
Hopefully this meal plan shows that protein isn't difficult when you build meals around legumes, tofu, whole grains, and other naturally protein-rich plant foods. In fact, this day provides 125 grams of protein—more than enough for many active adults—while also delivering plenty of fiber, vitamins, minerals, and antioxidants.
The best part? These are meals I genuinely enjoy eating. They don't require expensive supplements, complicated recipes, or hours in the kitchen.
I often meal prep the pasta and burritos so that it only takes a few minutes to throw everything together.
If you're transitioning to a vegan diet, start with one meal at a time. You don't have to be perfect overnight. Every plant-based meal is a step toward eating more sustainably, compassionately, and healthfully.
Happy cooking! 🌱
New to being vegan? Then you NEED my book 7 Days of Vegan Deliciousness: A week's worth of my favorite perfect, easy plant-based recipes with a meal plan and grocery list.
I lay everything out for you so you can have tasty, nourishing vegan meals all week!
Up Next:
Check out all of my vegan-related blogs here!