Getting Your Proteins on a Vegan Diet - A Guide for Aussies

So, you’ve decided to give veganism a red-hot go – good on ya! Doesn’t matter you're doing it for the animals, the environment, your health, or even just seeing what all the fuss is about, one of the biggest questions you're bound to hear (and probably ask yourself) is, "But where do you get your protein?"

Don't stress. Despite what your mate at the pub says, you can 100% get enough protein on a vegan diet – and no, you don’t need to live off tofu and protein shakes. Healthy Hampers is going to break it down for you and show you how to keep your protein intake on point, Aussie-style.

First thing – how much protein do you actually need?

Most people need around 0.8 to 1.0 grams of protein per kilo of body weight per day for sedentary adults. So, if you weigh 70kg, you’re looking at roughly 56–70g of protein per day. Athletes or gym junkies might need more – up to 1.6g/kg – but for the average person, hitting that range isn’t hard, even without meat, eggs or dairy.

Protein-rich vegan foods – your new pantry mates

Here’s where your protein will come from on a vegan diet. Some of these might already be regulars in your kitchen, while others might be new mates worth inviting to dinner.

1. Legumes (beans, lentils, chickpeas)

These are absolute legends in the vegan world. Packed with protein, fibre and slow-burning carbs, legumes are your go-to.

• 1 cup of cooked lentils = ~18g protein
• 1 cup of chickpeas = ~15g protein
• Add them to soups, curries, salads, or blend them into hummus.

Tip: Vegan twists on faves like a hearty lentil bolognese or chickpea curry are protein powerhouses in disguise.

2. Tofu & Tempeh

Ah, soy. Some people love it, some are suss – but it’s a brilliant protein source.

• 100g tofu = ~10g protein
• 100g tempeh = ~19g protein

Tofu's super versatile – it soaks up flavour like a sponge. Tempeh’s got more bite and a nuttier taste. Chuck them on the barbie, stir-fry them, deep fry them, or throw in a sandwich.

3. Whole grains

Quinoa, brown rice, oats, barley – grains aren’t just carbs, they’ve got protein too.

• 1 cup cooked quinoa = ~8g protein
• 1 cup oats = ~10g protein

Quinoa is a complete protein (meaning it has all 9 essential amino acids), which is a bit of a big deal.

4. Nuts and seeds

Tiny but mighty.

• 2 tbsp peanut butter = ~8g protein
• 2 tbsp hemp seeds = ~10g protein
• 1/4 cup almonds = ~7g protein

Snack on them, sprinkle them on brekkie, blend them into smoothies. Easy as.

5. Plant-based meat alternatives

We’re spoilt for choice in Aussie supermarkets now – brands like v2food, Beyond Food Bars, and Aussie-made Funky Fields are everywhere.

These often pack around 15–25g of protein per serve – just check the labels. Great for burgers, tacos or a Friday night spag bol.

6. Vegan protein powders

Not essential, but handy – especially if you're training a lot or short on time. Look for pea, rice, soy, or hemp-based protein powders.

Chuck them in a smoothie with some bananas, oats, and plant milk and you’re sorted.

What about complete proteins?

You might’ve heard that only animal foods contain all nine essential amino acids – aka “complete proteins”. While many plant foods are technically incomplete, you don’t need to stress. Your body’s smart and stores amino acids for later use.

As long as you're eating a variety of plant foods across the day, you’ll get almost all the amino acids you need. No need to combine rice and beans in one sitting like it’s some kind of chemistry experiment.

Easy vegan protein meal ideas

These are a few breakfast, lunch and dinner ideas to keep your protein game strong:

• Brekkie – Overnight oats with soy milk, chia seeds, peanut butter, and berries
• Snack – Handful of almonds or roasted chickpeas
• Lunch – Quinoa salad with black beans, corn, avocado and lime dressing
• Dinner – Stir-fry with tofu, broccoli, cashews and brown rice on the side
• Dessert – Smoothie with frozen banana, cocoa, soy milk and protein powder

Eating out? No worries

Aussie cafes and restaurants are getting better every year when it comes to plant-based eats. Thai restaurants often have tofu-packed curries, Mexican joints have black bean burritos, and even the local pub usually has a plant-based burger or two these days.

And if you're hitting up Woolies or Coles, you’ll find heaps of high-protein vegan options in the freezer or health food aisle.

Watch out for these common slip-ups

Even though you can get enough protein on a vegan diet, it doesn’t happen by accident. A few things to keep in mind:

• Don’t rely on junk food. Just because it’s vegan doesn’t mean it’s nutritious.
• Keep an eye on your iron, B12 and zinc, which can also affect your energy and muscle health. A supplement might help, especially for B12.
• Don’t fear carbs – whole grains and legumes are your best mates, not your enemies.

There you have it! Getting enough protein on a vegan diet in Australia is not only possible, it’s bloody delicious too. With a bit of planning and a well-stocked pantry, you can smash your protein goals whether you’re lifting weights, running laps, or just living your best plant-based life.

Remember – plants have protein too. So next time someone asks, “Where do you get your protein?”, you can smile, nod, and say, “From literally everywhere, mate.”