If you're like me, getting enough protein can be a challenge.

At least it used to be for me without my years of trial and error.

I also wasn't keen on living only on protein powders.

I use powders when needed during deep fat-loss phases, but they become less important for maintaining my weight year-round.

Whole plant foods can give you 80% of your needs without powders.

The problem?

Most plant-based eaters don’t prioritize high-protein sources strategically.

They eat too many low-protein carbs and fats, leaving them short on the muscle-building nutrients they need.

To fix this, you need to focus on the right foods—the ones that pack protein efficiently without excess calories or unwanted fillers.

These five powerhouse plant proteins will help you build muscle, stay full longer, and drop fat while keeping your meals natural and nutrient-dense.

Let's dive in.

1. Fava Beans – A Hidden Protein Powerhouse

Fava beans (also called broad beans) are one of the most underrated plant protein sources.

Unlike other beans that tend to be lower in protein, fava beans pack an impressive 13g of protein per cup (170g cooked) with only 180 calories.

What makes them unique?

Digestibility and nutrient profile.

Fava beans have less starch and fiber than other legumes, meaning they digest more easily without causing bloating or gut discomfort.

They’re also rich in:

• Iron – Essential for oxygen transport and endurance.
• Folate – Supports brain health and energy production.
• L-dopa – A precursor to dopamine, which can boost focus and mood.

How to use fava beans for more protein:

• Mash them into a spread (like hummus) and use on whole-grain toast.
• Add them to salads or grain bowls for a protein boost.
• Blend them into soups or stews for a thicker, high-protein meal.

Fava beans are also among the few legumes containing all nine essential amino acids, making them a great complete protein option for muscle retention and fat loss.

Add them to your shopping list this week.

2. Seitan – The Highest Protein Per Calorie in Plant-Based Eating

Seitan, also known as wheat gluten, is a plant-based protein powerhouse.

It delivers 21g of protein per 100g (about 3.5 ounces) with just 120 calories, making it more protein-dense than chicken or beef.

Unlike most plant proteins, seitan is extremely low in carbs and fat, which makes it ideal if you’re looking to increase protein without excess calories.

What makes it unique?

Texture and versatility.

Seitan has a chewy, meaty texture that holds up well in high-protein meals, making it one of the best plant-based meat substitutes.

How to use seitan for more protein:

• Slice and pan-fry for a high-protein meat substitute.
• Add to stir-fries, curries, or grain bowls.
• Make seitan-based tacos or sandwiches for an easy, protein-rich meal.

Seitan is unsuitable for those with gluten sensitivity, but it’s one of the most efficient and muscle-friendly plant proteins available if you tolerate gluten well.

3. Tempeh – A Fermented, Gut-Boosting Protein Source

Tempeh is one of the best whole-food sources of plant protein, offering:

• 20g protein per 100g (about 3.5 ounces)
• 195 calories
• 8g carbs
• 11g fat

Unlike tofu, which is made from processed soy milk, tempeh is made from whole fermented soybeans.

This means it retains more protein, fiber, and micronutrients while also delivering gut-health benefits from natural probiotics.

Research shows that fermented soy foods like tempeh can improve digestion, reduce inflammation, and enhance nutrient absorption, making it a smart choice for plant-based athletes (Messina, 2016).

Tempeh is also high in iron, calcium, and magnesium, which support muscle function, bone health, and recovery.

How to use tempeh for more protein:

• Cube and air-fry for a crispy, high-protein topping.
• Crumble into pasta sauce or tacos for a ground meat substitute.
• Slice and marinate for a high-protein sandwich or wrap.

Tempeh’s dense, chewy texture makes it a great alternative to tofu for those who want a heartier, more substantial plant-based protein source.

I love tempeh, and it's a mainstay in our kitchen year-round.

4. Edamame – A Complete Protein for Muscle Growth

Edamame (young soybeans) is one of the most balanced plant proteins, containing:

• 31g protein per cup (cooked, shelled, 160g)
• 190 calories
• 15g carbs
• 8g fat

What makes edamame special?

It’s a complete protein.

Unlike most plant-based proteins, which lack one or more essential amino acids, edamame provides all nine essential amino acids in optimal ratios.

It’s also high in leucine, an amino acid that plays a key role in muscle protein synthesis.

Studies show that soy protein supports muscle growth just as well as whey protein, making edamame a must-have for strength-focused plant-based eaters (Messina, 2016).

How to use edamame for more protein:

• Eat it as a high-protein snack.
• Add to salads, stir-fries, or grain bowls.
• Blend into hummus for a protein-rich dip.

Edamame is also rich in fiber, folate, and vitamin K, making it a nutrient-dense option for energy, recovery, and overall health.

My wife's favorite meal is kale salad with edamame and a host of other toppings.

It's a pretty great salad.

5. Lentils – The High-Protein Carbohydrate for Sustained Energy

Lentils aren’t technically a primary protein source—they’re a high-protein carbohydrate.

But they’re one of the most powerful fat-loss foods on a plant-based diet.

• 18g protein per cup (cooked, 198g)
• 230 calories
• 40g carbs
• 1g fat

Lentils provide slow-digesting complex carbohydrates, which help stabilize blood sugar, prevent cravings, and keep you full longer.

They also have one of the highest protein-to-calorie ratios of any plant food, making them a staple for lean muscle retention and fat loss (Mariotti et al., 2019).

How to use lentils for more protein:

• Replace rice with lentils in meals to increase protein.
• Add to soups, stews, or curries for a heartier meal.
• Mix with quinoa or farro for a protein-packed grain bowl.

Lentils are also high in fiber and iron, making them one of the best all-around foods for energy, digestion, and endurance.

I could live on lentils, but I digress.

They certainly are versatile and can come in nearly any core recipe, too.

Final Thoughts

You don’t need protein powders to build a lean, strong body—but you do need to be intentional with your food choices.

By prioritizing high-protein whole foods like fava beans, seitan, tempeh, edamame, and lentils, you can hit your protein goals.

Using these protein sources, you can also build muscle and drop fat while respecting the law of energy balance and progressive overload.

You can do this while keeping your meals nutrient-dense and satisfying.

Add just one or two of these foods to your meals this week and notice the difference.

Small shifts lead to big results over time.

Do you use any of these proteins consistently, or do you want to experiment with any of the options above moving forward?

Feel free to share your experience below.

I read and reply to every email personally.