Is plant protein as good for building muscle?

Plant foods can support muscle when you eat enough of them. Larger portions or two protein foods per meal help you reach the same target.

Do vegetarians need protein powder?

Not usually. Food can cover it. A powder is only a convenience. See Do you need protein powder?

How to get enough protein without meat after 40

Updated 29 October 2026

You can reach 1.2 to 1.6 g of protein per kg a day without meat. Build each meal around a clear protein food: eggs, dairy, fish, tofu, tempeh, beans, lentils or chickpeas. Some plant foods bring less protein per portion than fish or eggs, so check labels and add a second protein food to the meal when you need to.

Protein foods without meat

The Eatwell Guide puts beans, pulses, fish, eggs and other proteins in one group, and dairy and alternatives in another. Both help you reach your target.

If you eat fish, eggs and dairy, meeting your target is much like it is with meat.
If you are vegan, tofu, tempeh, soya milk and yoghurt, beans, lentils, chickpeas, peas and seitan do the work. Check labels, because the amount of protein varies a lot between products.
A varied mix across the day covers your needs. You do not have to combine foods at every meal.

Planning meals

Know your number
Use the protein calculator for your daily range and per-meal target.
Two protein foods per meal
For example lentils and Greek-style yoghurt, or tofu and edamame. It is the easiest way to reach 25 to 30 g on plants.
Fix breakfast first
It is usually the lowest-protein meal. See How much protein per meal.

Know your starting point: work out your daily protein with the protein calculator and check your strength with the home strength test.

Questions people also ask

Is plant protein as good for building muscle?: Plant foods can support muscle when you eat enough of them. Larger portions or two protein foods per meal help you reach the same target.
Do vegetarians need protein powder?: Not usually. Food can cover it. A powder is only a convenience. See Do you need protein powder?

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Ojafi gives general food and exercise guidance. It is not medical advice and does not diagnose or treat any condition. See our medical disclaimer.