Whether you're reducing your meat intake or going fully plant-based, one thing is clear:
Yes, you can still build and maintain muscle.

But to do it well, it helps to understand how plant proteins work, and how to make sure you're getting enough of the right nutrients to support training, recovery, and performance.

What Makes a Protein ‘Complete’?

Your body needs nine essential amino acids for muscle repair, hormone production, and overall recovery. These are called “essential” because your body can’t make them, they must come from your diet.

Complete proteins contain all nine essential amino acids. These are typically found in:

• Meat

• Eggs

• Dairy

• Fish

Most plant proteins, however, are considered incomplete, meaning they’re low in or missing one or more essential amino acids.

 

So how do you get enough on a plant-based diet?

Combine different plant-based protein sources across the day.
Examples include:

• Rice + beans

• Lentils + wholegrain bread

• Oats + peanut butter

• Tofu + quinoa

You don’t need to combine them all in one meal, just make sure you're eating a variety throughout the day to get a complete amino acid profile.

 

High-Protein Plant-Based Foods (Per 100g)

Here are some excellent vegetarian and vegan protein sources to include in your meals:

Vegetarian Options:

• Eggs – ~13g protein

• Greek yoghurt – ~10g

• Halloumi – ~13g

• Tofu – ~10g

• Cottage cheese – ~11g

Vegan Options:

• Tempeh – ~19g

• Seitan – ~21g

• Edamame – ~11g

• Hemp seeds – ~31g

• Pea protein powder – ~20–25g

• Chickpeas (cooked) – ~8.5g

Bonus tip: Include a source of protein at every meal and snack to spread your intake evenly when possible.

Do You Need Supplements?

You can meet your needs through wholefoods, but plant-based eaters may benefit from supplementing with protein powders (e.g. pea, rice, or soy protein) for convenience or to meet higher protein targets.

If you're training hard or have muscle growth goals, aim for the same 1.6–2.2g of protein per kg of bodyweight per day, just like any other diet. 

Final Take

You don’t need to eat meat to gain muscle, but you do need to:

- Eat enough total protein
- Include a variety of plant-based protein sources
- Spread your intake across the day

With smart planning and consistent habits, a plant-based diet can absolutely support strength, recovery, and performance goals, no guesswork needed.

 

⚠️ Thinking of going vegetarian or vegan?
It’s highly recommended you speak to an Accredited Practising Dietitian or other qualified professional to ensure you’re meeting your nutritional needs, avoiding deficiencies, and doing it safely.