Can you consume enough protein on a plant-based diet?

Of the three macronutrients — protein, carbohydrates and fats — protein likely ranks as the most important one to keep tabs on as you age.

In addition to helping muffle hunger, protein can help stall age-related losses in muscle, physical function and bone mass, says Andrew R. Jagim, Ph.D., director of Sports Medicine Research at Mayo Clinic.

That’s key because muscle powers everyday activities that many people take for granted. Lose too much muscle, and you’ll struggle to get out of chairs, climb steps or reach the other side of a crosswalk before losing the pedestrian signal. When researchers examined the diets of more than 700 people in their mid-80s, they concluded that people with protein intakes above the Recommended Dietary Allowance (RDA) were much less likely to become disabled due to frailty during the five-year study.

For example, the more-robust study participants consumed roughly 1 gram of protein per kilogram of body weight, above the RDA of 0.8 grams per kilogram. Many experts, including Dr. Jagim, recommend aiming even higher. Particularly after the age of 65, aim for a daily protein intake of 1.2 grams per kilogram and closer to 1.4 grams per kilogram if you hit the weight room regularly.

That comes to 82 to 85 daily grams of protein for a 150-pound person, a target many people don’t reach.

“Protein is probably the nutrient most people tend to undereat,” says Dr. Jagim.

If you follow a plant-based diet that partially or entirely restricts meat and dairy, it’s even more difficult — but not impossible — to reach those protein milestones, says Dr. Jagim. To get there, you’ll need more planning and effort and possibly a protein powder supplement.

How much protein do you need on a plant-based diet?

The chart below explores what a typical day of plant-based eating might look like for a 150-pound person trying to reach three different protein targets.

For larger people, reaching those protein goals on an entirely plant-based diet can be quite challenging. For example, someone who weighs 200 pounds would need somewhere between 110 and 130 grams of protein a day. That’s difficult to reach without supplementing with a plant-based protein powder, says Dr. Jagim.

What are the best protein-rich plant foods?

Getting enough protein on a fully plant-based diet requires more than meeting a daily protein target.

You’ll also want to try to consume all nine essential amino acids (EAAs) multiple times throughout the day by selecting specific protein-rich foods.

For reference, those amino acids are as follows: Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

Unlike animal products, which generally come fully loaded with all EAAs, most protein-rich plant foods are either missing or low in one or more EAAs. Grains are low in lysine, for example, whereas peas and other legumes may not contain enough methionine.

That’s why it’s essential to choose a variety of protein-rich plant foods rather than zeroing in on just one or two of them, says Dr. Jagim.

*Soybeans, the main ingredient of tofu, are one of the few plant foods considered a “complete” protein, containing all nine essential amino acids.

What are the best plant-based protein powders?

If you eat an entirely plant-based diet, a plant-based protein powder can come in handy, especially if you’re trying to consume 90 grams or more of protein a day, says Dr. Jagim. Made from peas, soy, hemp and a variety of other plant-based foods, these powders can help bump up your daily protein intake. You can consume them as a shake or mixed with liquids such as water, almond milk or oat milk. Or you can add these powders to foods such as pancakes, oatmeal and more.

When choosing a plant-based protein powder, consider the following questions.

How much protein does it contain?

Ideally, you want a powder that provides 20 to 25 grams per serving.

Does it contain all essential amino acids?

Most protein powders list an amino acid profile on the label. Ensure all the following are represented: Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

Is it flavored or unflavored?

Some manufacturers use sugar alcohols, such as erythritol and sorbitol, as sweeteners. When some people consume these artificial sweeteners, they may experience bloating, gas and other gastrointestinal symptoms. In addition, if protein powder is being added to pancakes, muffins and other foods, an unflavored option may work best.

Is it a protein-only supplement or a multi-ingredient product?

Some protein powders include additional nonprotein ingredients. These powders are often marketed as meal replacements, weight-loss aids or performance enhancers.

Depending on the product, you may not want or need these extras, or you may find them difficult to digest. To better understand what’s included in a product, read the supplement facts or nutrition facts information. Then make an informed decision about whether those extra ingredients are right for you.

Has it been third-party tested?

Plant-based protein powders are more likely than whey-based powders to be contaminated with heavy metals like arsenic, cadmium, mercury and lead, according to an analysis of more than 100 protein powder products. Because of this, it’s essential to purchase products that have been thoroughly tested for purity by athird-party organization. Look for products that carry a seal of approval from an independent organization such as Informed Sport, the Banned Substances Control Group (BSCG) or NSF.

Do you like how it tastes?

Plant-based protein powders tend to have a chalky texture. Depending on the main ingredient, some also have a potent flavor that can be hard to mask. Because of this, you may need to experiment, trying several powders before finding one that works for you.

How to get enough protein on a plant-based diet

To ensure you consume enough protein as well as the full range of amino acids, you’ll need to be strategic about the protein-rich plant foods you choose. As mentioned earlier, make sure to consume a variety of plant foods. Look for protein-rich plant foods you enjoy, can afford and can plan into your day. In addition, consider the following strategies.

Monitor your protein intake

Periodically track the grams of protein you consume in a day. “Once you do a daily evaluation and realize you are only meeting half of your recommended protein intake, then you’ll know what changes you need to make,” says Dr. Jagim.

Distribute protein throughout the day

You’ll be much more likely to hit your daily protein target if you include one or two servings of protein-rich plant foods at every meal and snack. When planning meals, use the plate method. Designate at least a quarter of your plate for protein-rich plant foods like beans, lentils, tofu, edamame or hummus. Fill out the rest of your plate with minimally processed foods such as whole grains, vegetables or fruit.

Match high-protein days with workout days

You may hit your protein target some days and not others. That’s OK, says Dr. Jagim. Ideally, prioritize protein on the days you work out. That way, you’ll have enough protein available to fuel muscle growth, he says.

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