Eat plants well — protein and nutrients, sorted
A well-planned vegan diet meets every nutritional need. Here's how a registered dietitian thinks about protein, the handful of nutrients worth planning for, and why "protein combining" is gentler than the internet makes it sound.
The complete-protein basics, without the panic
You may have heard that plant proteins are "incomplete" and must be carefully combined at every meal. That idea traces back to a 1971 book whose author publicly walked it back a decade later — and the nutrition evidence has moved on too. Plant foods do contain all nine essential amino acids; some are simply present in smaller amounts. Grains tend to be lower in lysine, legumes lower in methionine, so the two complement each other beautifully.
The reassuring part: you don't need to engineer each plate. As long as your diet is varied across the day and you're eating enough total energy, your body pools amino acids and balances things out. Beans and rice at lunch, hummus and pitta at dinner, lentils and bread — these classic pairings work, but they work over the course of a day, not because you measured them at a single meal.
Plant protein per 100g
Cooked or ready-to-eat values, per 100g. Figures vary by brand and preparation, so treat these as a practical guide for planning rather than exact lab values.
Highest here — but low in lysine, so pair with pulses
Fermented soya; fibre and protein together
A complete protein in its own right
Plus fibre and slow-release carbs
Iron and folate alongside the protein
Five nutrients worth planning for
A varied vegan diet covers most needs comfortably. These are the few that reward a little intention — the figures below are widely cited adult guides, not personal prescriptions.
Vitamin B12
Not reliably found in plant foods. A daily supplement of at least 250 mcg, or 1,000 mcg a few times weekly, is the dependable route. Fortified foods help but rarely suffice alone.
Why we plan for it Absorption mattersIron
Plant (non-haem) iron is absorbed less readily, so guidance suggests aiming higher than the meat-eater target. Pair iron-rich meals with vitamin C (citrus, peppers, tomatoes) to boost uptake several-fold.
Iron-smart meals Go algaeOmega-3 (DHA/EPA)
Flax, chia and walnuts give ALA, but conversion to DHA/EPA is limited. A microalgae oil supplement is the direct, marine-free way to cover the long-chain forms.
The evidence Build the habitCalcium
Aim for roughly 700–750mg a day from fortified plant milks, tofu set with calcium, tahini, leafy greens and dried figs. Spread it across the day rather than one big hit.
Calcium sources Easy to missZinc
Around 8mg (women) to 11mg (men) daily. Find it in pulses, tofu, wholegrains, pumpkin and hemp seeds. Soaking, sprouting and fermenting improve how much you absorb.
Zinc-rich foodsA simple plan-for-it routine
You don't need spreadsheets. These four habits cover the gaps for most people eating plant-based.
Supplement B12 daily
The one truly reliable source. Set it on the breakfast shelf so it becomes automatic.
Add vitamin C to iron meals
A squeeze of lemon on lentils, peppers in a chickpea stew — small moves, real difference to absorption.
Anchor each day with a protein source
Tofu, tempeh, seitan or a generous serving of pulses at your main meals keeps total protein comfortably on target.
Consider algae omega-3 and vitamin D
Especially through darker months and if you're pregnant, breastfeeding or older. A chat with a registered dietitian can personalise this.
Protein-forward plates to try
A teaser of everyday recipes that hit protein and the planning nutrients without feeling like homework. Macros are approximate, per serving.
Smoky tempeh & greens bowl
Marinated tempeh with garlicky kale, lemony quinoa and a tahini drizzle for calcium and zinc.
Lentil & red pepper stew
Iron-rich lentils with vitamin-C-loaded peppers and tomatoes — absorption built right in.
Crispy tofu & sesame noodles
Calcium-set tofu, wholegrain noodles and a sesame sauce for a fast, balanced weeknight win.
Common questions
Do I really have to combine proteins at every meal?
No. Plant foods contain all the essential amino acids; only the proportions differ. Eat a variety across the day and enough total energy, and your body balances the amino acid pool for you. Combining legumes with grains is still a lovely habit — it just doesn't need to happen on the same plate.
Is it hard to get enough protein on a vegan diet?
Not at all, with a little intention. Tofu (~17g/100g), tempeh (~19g), seitan (~25g), and pulses (~9g cooked) make it straightforward. Build meals around one of these and you'll comfortably meet needs.
Which supplements are genuinely worth it?
Vitamin B12 is the one nearly every vegan should take — at least 250 mcg daily. Vitamin D through darker months, and an algae-based omega-3 for DHA/EPA, are strong additions. Iron, calcium and zinc are usually achievable from food with good planning.
Does calcium block iron absorption?
In large amounts, calcium and iron compete for absorption. It's rarely a problem with food-level intakes, but if you take a calcium supplement, it's sensible to space it a couple of hours from your most iron-rich meal.
“A well-planned plant-based diet meets the body's needs at every stage of life. "Well-planned" really means just a few good habits, repeated.”
Want this tailored to you?
Pregnancy, sport, growing children or simply going vegan well — the planning nutrients shift with your life. Get in touch and we'll help you build a plate that fits.