Vegan protein for fat loss: how to eat enough in the UK

You can lose fat, lift weights and eat a fully plant-based diet. It just takes a bit more planning to reach a good protein intake. I am John, and this guide shows how to do it with ordinary UK supermarket foods. It is general information and not medical advice.

How much protein do you need?

For people lifting weights, a 2018 meta-analysis by Morton and colleagues found that extra protein helped muscle and strength gains up to around 1.6g per kg of bodyweight a day, with the upper end of the estimate around 2.2g. That is the range I use. For a 70kg person it is roughly 110g to 155g a day. You can get your own numbers with my calorie and protein calculator.

On a vegan diet it helps to lean towards the middle or upper end of the range, because many plant foods carry less protein per portion and are slightly less digestible than animal foods. You do not need to obsess, though. A varied diet across the day is what matters, and you do not have to combine different plant proteins at the same meal.

The best vegan protein sources in UK supermarkets

These are approximate figures per portion. Brands vary, so check the label on what you buy.

• Firm tofu, 150g: about 15 to 20g
• Tempeh, 100g: about 18 to 20g
• Dried soya mince, 40g (before soaking): about 20g
• Tinned lentils, drained, half a tin (about 200g): about 16 to 18g
• Tinned chickpeas, drained, half a tin (about 200g): about 14 to 16g
• Edamame beans, 100g: about 11 to 12g
• Baked beans, half a large tin (about 200g): about 9 to 10g
• Soya drink, 250ml: about 8g
• Porridge oats, 50g: about 6g
• Peanut butter, 2 tablespoons (30g): about 7 to 8g
• Wholemeal bread, 2 slices: about 8 to 9g
• Seitan, 100g: about 20g or more (it is made from wheat gluten, so it is not suitable if you avoid gluten)
• Pea or soya protein powder, one scoop (30g): about 20 to 24g

Tofu, tempeh, soya mince and the own-brand tinned pulses from Tesco, Sainsbury's, Aldi, Lidl, Asda and Morrisons are cheap and easy to find. Frozen edamame is a handy staple.

A day of vegan eating, with rough protein

Breakfast

Porridge made with 50g of oats and 250ml of soya drink, with a tablespoon of peanut butter and a banana. About 18g of protein.

Lunch

Lentil and vegetable soup made with a tin of lentils, with two slices of wholemeal toast. About 25g.

Snack

A soya yoghurt, a handful of edamame or a slice of toast with peanut butter. Around 8 to 12g, depending on what you choose. High-protein soya yoghurts vary, so check the label.

Dinner

A tofu and vegetable stir fry with edamame and rice. About 30g.

That gets you to roughly 80 to 90g. To reach the higher end of your range, add a protein shake, a second portion of tofu or tempeh, or a bigger portion of beans or lentils. Spreading your protein over three or four meals works well.

Nutrients to watch on a vegan diet

A well-planned vegan diet can be healthy, but a few nutrients need attention. The NHS page on vegan diets is worth reading, and so are the food fact sheets from the British Dietetic Association.

• Vitamin B12: this is the big one. B12 is not reliably found in unfortified plant foods. The Vegan Society advises that vegans take a B12 supplement or eat B12-fortified foods regularly. At the time of writing its suggestions include a daily supplement of 10 micrograms or a weekly supplement of 2000 micrograms, but please check the current advice and ask your pharmacist, GP or a registered dietitian what suits you.
• Vitamin D: the NHS advises everyone to consider a daily 10 microgram vitamin D supplement in autumn and winter. Some vitamin D3 supplements are vegan.
• Calcium: choose plant drinks and yoghurts fortified with calcium, and include calcium-set tofu, kale and tahini. See my guide to dairy-free fat loss for more.
• Iodine: dairy is a main source in the UK, and many plant drinks are not fortified with it, so check labels and ask a dietitian if you are unsure.
• Iron, zinc and omega-3: pulses, wholegrains, nuts, seeds and fortified foods help, and an algae-based omega-3 supplement is an option.

Fat loss still comes down to energy

Eating vegan does not automatically mean eating less, and some vegan foods are very energy dense, such as nuts, oils, vegan cheese and pastries. The principle is the same as for anyone: a modest, steady deficit, with the NHS suggesting 0.5kg to 1kg a week as a sensible pace. My guide on why diet matters for fat loss covers the basics.

Simple tips

1. Make a protein source the first thing you add to every plate.
2. Batch cook lentils, chickpeas or a big tray of marinated tofu at the weekend.
3. Keep soya mince, tinned pulses and frozen edamame in the cupboard for easy meals.
4. Use a protein powder only if you need it to reach your target.
5. Read labels, and do not assume a vegan product is high in protein.

Ready for a plan?

My programmes are weights-based, built on push, pull and legs and set for your level. You can choose your programme and start today. This guide is general information, not medical advice. Please speak to your GP or a registered dietitian if you have a health condition.

This guide is general fitness information, not medical advice. Speak to your GP before starting a new programme.