You’ve probably heard the buzz. Going plant-based is trending, and for good reasons. Maybe you’ve gone full vegetarian or you’re just experimenting with more greens, one question comes up fast:

“Where will I get my protein?”

The good news? Plant-based protein is everywhere. You’re probably already eating more of it than you think.

If you’re one of those people who use a food tracking app, this guide will break down the best plant-based protein sources and how you can log them properly.

What Are Plant-Based Proteins?

Creator: Aamulya 

Plant-based proteins are complete, nutritious compounds derived from plants. These are made up of amino acids that provide all the building blocks your body needs to:

• Build muscle

• Repair tissue

• Maintain optimal health

Most food tracking apps will highlight protein-rich plant foods with special icons or filters. Look for the “high protein” tags when browsing plant-based options.

Top Plant-Based Protein Sources

Not sure where to start? Let’s break it down by category, complete with easy tracking tips:

1. Legumes and Pulses

Image from iStock

Legumes are the protein champions, which offer impressive amounts of protein along with fiber, iron, and folate. Here are our top picks:

• Lentils: 18g protein per cooked cup

• Chickpeas: 14.5g protein per cooked cup

• Black beans: 15g protein per cooked cup

• Peas: 9g protein per cooked cup

 2. Whole Grains

Most of us grew up thinking grains = carbs. But whole grains don’t just give you energy. They’ve got amino acids that perfectly complement what you get from beans and lentils. Plus, whole grains are actually good sources of protein:

• Quinoa: 8g protein per cooked cup

• Brown rice: 5g protein per cup

• Oats: 5g per ½ cup (dry)

• Bulgur wheat: 6g per cup

 3. Nuts and Seeds

These are basically nature’s energy bars. Nuts and seeds give you protein and healthy fats, which means you actually stay full instead of being hungry again in an hour. Aside from that, they are loaded with good stuff like omega-3s and magnesium.

You can throw them into everything: smoothies, on top of salads, and mixed into your yogurt.

• Almonds: 6g per ¼ cup

• Chia seeds: 5g per 2 tbsp

• Flaxseeds: 3g per tbsp

• Hemp seeds: 10g per 3 tbsp

 4. Soy-Based Foods

Ever heard rumors that soy can mess with your hormones? Turns out, most of that fear-mongering has been pretty thoroughly debunked by research. Moderate soy consumption is actually linked to some pretty great health benefits.

Despite persistent myths, soy is basically the MVP of plant proteins. It’s versatile, tasty, and packs serious protein.

• Firm tofu: 10g per ½ cup

• Tempeh: 15g per ½ cup

• Edamame: 17g per cup shelled

• Soy milk: 7g protein per cup

 5. Plant-Based Protein Powders

Image from CrazyNutrition

Sometimes you’re running late, or you just crushed a workout. That's where plant protein powders come in handy.

Plant-based protein powders are great for post-workouts and a quick protein boost. Just don't make them your go-to for every meal.

Here’s what to look for:

• Made from pea, hemp, brown rice, or soy

• Minimal added sugars and artificial ingredients

• Usually gives you 15-25g of protein per scoop

If you’re someone who tracks everything they eat, make sure you log the actual brand you’re using. Some of them sneak in extra sugars that can mess with your daily totals.

Food Pairings for Maximum Nutrition

Back in the day, people thought you had to combine plant foods in the same meal to form complete proteins. Now, we know that your body is smarter than that.

As long as you eat a variety of plant proteins throughout the day, your body gets all the essential amino acids it needs.

Here are some classic combinations to try:

• Rice + beans

• Whole wheat bread + peanut butter

• Hummus + pita

• Tofu stir-fry + quinoa

• Lentin curry + quinoa

• Oatmeal + chia seeds + almond butter

Meal Planning Tips for Plant-Based Protein Goals

Use Your Tracking App to Build High-Protein Days

Most apps allow you to plan meals in advance. Experiment with different combinations to hit your protein targets before you even start cooking.

Plan Ahead

Make a list of 3–5 go-to protein-rich meals. These are dishes that you love, are easy to prep, and can hit your targets. Examples:

• Lentil curry with brown rice

• Tofu stir-fry with quinoa and veggies

• Chickpea salad sandwich on whole grain bread

You can batch-cook some of these in advance, so you always have something protein-rich ready to go.

Flavor Matters

Plant proteins are amazing, but if you’re eating sad, plain tofu every single day, you’re going to hate life pretty quickly. The secret sauce (literally) is in how you flavor things. We’re talking marinades, sauces, and spice blends. Tahini, sriracha, and peanut sauce are some examples.

Pre-Log Your Day

Just spend like five minutes the night before plugging your planned meals into your tracking app. This gives you a snapshot of your macros and helps you:

1. Adjust portion sizes early in the day

2. Add a protein-rich snack if you're falling short

3. Avoid unintentional carb-loading without enough protein

Find Your Community

Going plant-based can feel a little lonely sometimes. Staying consistent is a lot easier with support.

Join some online groups for plant-based eaters. There are tons of online communities where people share recipes and just generally geek out about food.

Following some plant-based food accounts on social media doesn’t hurt either. You can get quick recipes and daily inspiration from them.

How Food Tracking Apps Make Plant-Based Eating Easier

Image from The Health Improvement Commission

We used to think tracking food was going to be this huge pain. But honestly? Once you get the hang of it, it’s kind of satisfying. With intuitive features, apps like Biteme do most of the heavy lifting.

Instant Food Lookups

Most apps have pretty much everything you’d want to log. You can easily search for plant-based staples like lentils, tofu, and tempeh. These food tracking apps have an extensive database, so you’ll rarely search for something and come up empty.

Barcode Scanning

You know that block of tofu you buy? Just scan the barcode with your phone camera. Takes literally two seconds, and all the nutrition info pops up automatically. Same with protein powders, soy milk, and other items with ingredient labels.

Custom Goal Setting

You can actually tell the app what your goals are. More protein? Less carbs? Training for something specific? It will adjust your macro targets automatically.

Progress Charts and Nutrient Trends

Seeing your progress over weeks and months is pretty motivating. You start to notice patterns and fine-tune your routine based on real data.

Frequently Asked Questions

Can I build muscle on a vegan diet?

Absolutely. Muscle building comes down to three things: eating enough food, getting enough protein, and lifting heavy things consistently. The source of that protein matters way less than most people think. Plan your meals, track what you're eating for a bit to make sure you're hitting your numbers, and focus on recovery. Your muscles won’t know the difference.

Is plant protein better than animal protein?

Depends on what you mean by “better.”

For your body? Plant proteins usually come with way less saturated fat and cholesterol, plus you get bonus fiber and antioxidants. For the planet? No contest as plants use way fewer resources and create less environmental mess.

As for performance? With a decent plan, plant protein works just as well for strength and energy. You don’t have to go all-or-nothing either. Shifting toward more plant-based proteins is a win for health and sustainability.

Can I eat a block of tofu every day?

Yes! You can totally eat a block of tofu daily if that’s your thing. It’s actually pretty nutritious: good protein and calcium.

That said, if you’re downing a whole block every day (which is like 350-400g), maybe throw in some variety? Lentils, nuts, seeds, other stuff. Your taste buds will thank you, and you’ll get a wider range of nutrients.

Is tracking plant-based diets too complicated?

Modern food tracking apps make plant-based nutrition incredibly straightforward. Barcode scanning, extensive plant food databases, and macro tracking features eliminate the guesswork.

Final Thoughts

Going plant-based isn’t about giving up your goals or settling for less energy. It’s actually the opposite. Once you figure out what you’re doing, you might feel better than you have in years.

Start small. Maybe throw some hemp seeds on your salad tomorrow, or try tempeh instead of your usual protein. Don’t overthink it.

Having a good tracking app makes this whole thing so much easier. You don’t need to log every bite for the rest of your life, but when you’re figuring out this plant-based diet, it’s nice to have the numbers right there.

You'll be surprised at how fast the numbers add up and how good you'll feel when they do with daily tracking, progress charts, and setting your own goals.

Ready to take control of your plant-based protein? Download Biteme and start tracking today.