Whether you call it being “plant-based” or “plant-forward,” many people are trying to eat more plants for the health benefits. If you’re an athlete who’s vegan, vegetarian, or simply wants to eat less animal protein, you may be looking to soy, grains, legumes, and other foods as protein sources. With that, it’s important to know which foods are good sources of complete plant proteins to fuel your body and your workouts. 

Proteins are made up of amino acids, which your body uses for muscle growth, as well as for the production of neurotransmitters and hormones. In total, there are 20 of these amino acids, nine of which are considered “essential amino acids.” (If something is categorized as an “essential” nutrient, that means the body cannot make it on its own and you need to get it from your diet.)

“Complete plant proteins contain all nine of these essential amino acids,” says registered dietitian Natalie Rizzo, RD, author of Planted Performance. We often think about complete proteins being found in animal-based foods, such as meat, poultry, fish, eggs, and dairy, but quite a few plant foods fit into this category too. Read on to learn more about complete plant proteins and where to find them.

Can Plant-Based Foods Be a Complete Protein Source?

Yes, certain plant foods are considered “complete proteins.” But that’s not to say that other plant proteins are considered incomplete by any means. “This is a big myth,” says Rizzo. “They’re considered ‘limited proteins,’ which means these foods have a very small amount of some of the essential amino acids,” she explains. (This is also called “nearly complete.”) 

We’ll get into this more below, but soy is one example of a complete plant protein because it contains all nine essential amino acids in adequate amounts. Limited plant proteins, like beans, also have essential amino acids, but in smaller numbers. This is why they’re often paired with other plants (beans and rice, for example). When combined in a meal or during the same day, you then consume the full cadre of amino acids.

The good news is that if you’re a plant-based athlete, you can get all the amino acids your body needs for muscle growth and recovery with plant proteins. If you eat a variety of plant-based foods daily (including soy or other plant-based high-protein sources) and meet your total protein requirements for the day, you’ll hit the mark, says registered dietitian nutritionist Kayla Slater, RDN, of Plant Based Performance Nutrition and Run Coaching and Green Leaf Nutrition. 

If you’re focused on foods that help with recovery in particular, Rizzo notes that muscle metabolism can happen for a 24-hour period after a workout. “You don’t need all the essential amino acids in a recovery meal as long as you’re getting them throughout the day,” she says. 

Complete Plant Proteins to Try

The list below starts with soy foods, which are one of the best sources of complete plant proteins. “I think it’s important for active people who are eating more plants to incorporate soy at least some of the time,” says board-certified sports dietitian Kelly Jones, RD. “Soy foods will provide higher amounts of total protein and essential amino acids versus a similar portion size of other plant proteins.” 

If you’re soy-free, however, you can still get enough protein on a vegan diet with some careful planning, according to Jones. (This is a great time to work with a dietitian who has experience with plant-based clients.) 

In addition to soy, there are plenty of other plant-based foods that are sources of vegan plant proteins. Here’s what to grab.

1. Tofu

Protein per 3.5 ounces: 10 grams

One perk about tofu is that it contains an essential amino acid called leucine, which Jones says can be limited in some plant protein foods. “Leucine is known to be the trigger for muscle protein synthesis, or the amino acid that kickstarts muscle repair and recovery processes,” she says. 

There are various forms of tofu, such as firm, extra firm, and silken. (The protein nutrition info above is for extra-firm tofu.) You can cube, marinate, and bake tofu to be used in salads, grain bowls, stir-fries, and more. Silken tofu can also be added to smoothies for a creamy texture, says Rizzo. 

2. Edamame

Protein per 1 cup: 18.5 grams

Edamame are young soybeans, which you can get in their pods or already shelled. At your grocery store, look for bags in your freezer section, or fresh and vacuum-packed in the refrigerated area near the produce. (At some farmers markets, you can also get these fresh.) Snack on a bowl of edamame; blend it up into a dip for veggies; toss it in a salad, fried rice, or soup; or eat it roasted for a crunchy snack.

3. Soy Milk

Protein per 1 cup: 9 grams

Soy milk can go in your coffee, cereal, or smoothie. If you like a post-workout recovery shake, combine protein powder and soy milk, suggests Rizzo. (Quick reminder about protein powder: It’s always a good idea to get your healthcare provider’s OK before trying new supplements and opt for a pick that’s NSF-Certified.)

Whatever brand of soy milk you buy, look at the ingredients and take a quick pass at the nutrition facts label, paying attention to the added sugar line. Choose the brand that best aligns with your goals—unsweetened versions will have zero grams of added sugar.

4. Tempeh

Protein per 3.5 ounces: 20 grams

“Tofu is a common staple in a plant-based diet, but many people forget about tempeh, which is fermented soy bean,” Rizzo says. “With fermentation, there are some probiotics in there too, and that is good for your gut health.” 

Tempeh’s denser texture and more “chew” is something that can be appealing, especially if you aren’t into tofu. Slater suggests flavoring tempeh (and tofu) as you would meat. Add buffalo sauce to tempeh for a chicken wing-taste, for example, or season crumbled tempeh with taco seasonings for a meat-free taco.

5. Quinoa

Protein per 1 cup (cooked): 8 grams

We eat quinoa like a grain but it’s really a “pseudo grain” because it’s a seed. As a comparison against grains, a cup of brown rice has 4.5 grams of protein, so you get a few extra grams of protein by choosing quinoa. Quinoa is great in breakfast bowls (as a substitute for oatmeal, for instance), as a cold grain-based salad, tossed with sautéed veggies, stirred into soups, and more. 

6. Pistachios

Protein per 1 ounce: 6 grams

Yes, pistachios are considered to be a complete protein, according to research in Nutrients. The nut contains a couple of amino acids that are comparable with meat, such as glutamic acid (found in beef brisket) and arginine (found in cooked chicken). Grab a handful as a snack, toss into a rice dish, add it to oatmeal, or purchase blended pistachios as a nut butter. 

7. Chia Seeds

Protein per one ounce: 5 grams

Chia qualifies as a complete plant protein, according to Jones. “If using a chia seed protein powder, you’ll get much more total protein and essential amino acids in a serving,” she says. Chia seed protein powder can be used in shakes and smoothies, while chia seeds can be sprinkled on oatmeal or yogurt, or incorporated into chia pudding.

8. Hemp Seeds

Protein per 3 tablespoons (about one ounce): 9.5 grams

Hemp is another complete plant protein, Jones says. In terms of amino acid content, hemp seeds have been compared to egg whites and soybeans. Tiny hemp seeds can be added to a yogurt bowl, oatmeal, cold cereal, or chia pudding (for a double dose of plant protein); baked into muffins; or added to homemade energy balls.

9. Buckwheat

Protein per 1 cup cooked groats: 6 grams

Buckwheat, another pseudo grain, is considered a complete protein. In addition to amino acids, buckwheat also provides fiber and health-promoting plant compounds like polyphenols, research says. It’s available as a flour for incorporating into pancakes, waffles, and baked goods. You can also purchase buckwheat groats, which are cooked like rice and can be tossed in soups, stews, and salads. 

10. Spirulina

Protein per 1 tablespoon: 4 grams 

This blue-green algae meets the requirements as a complete plant protein, Jones says. And its health benefits don’t stop there: One tablespoon also provides a good source of iron, a mineral integral for maintaining adequate energy. Obvious places to include this algae is in a smoothie, but it can also be used in baked goods. (Be prepared: It will produce a deep green hue in whatever it’s added to.)

‘Nearly Complete’ Plant Proteins

As mentioned above, just because a protein is “nearly complete” or “limited” does not mean that it’s not as good as the proteins above. Remember, as long as you’re eating a variety of plant-based foods throughout the day, you’re set. “Beans, lentils, nuts, seeds, and seitan can also help to meet total protein needs and your essential amino acid requirements,” Slater says.

Because there are many nutritious options to choose from, we’re listing them by category here. Feel free to choose your favorite within each group—you can’t go wrong choosing between black, kidney, or white beans, for example. Just remember to aim for a variety! 

1. Lentils

Protein per 1 cup: 18 grams

“Lentils are overlooked, but they’re really high in protein,” Rizzo says. These small legumes are also rich in fiber (16 grams, or 57 percent of the Daily Value), iron (6.5 milligrams, or 36 percent of the Daily Value), and antioxidants. Lentils also support heart health, blood sugar regulation, and weight management, and they help reduce inflammation, according to a 2024 study in Current Research in Physiology. Soup, stew, salads, and side dishes are natural ways to use lentils, which can be purchased pre-cooked and vacuum-packed or bagged and dried.

2. Beans

Protein per 1 cup of black beans: 14.5 grams

Beans fall into the overall category of “pulses,” which are edible seeds of plants in the legume family. (Lentils and split peas fall into this group as well.) “Since most pulses are not complete, I recommend athletes and highly active individuals eat them at meals along with grains that provide protein like whole-wheat, quinoa, farro, or bulgur,” Jones says. “This brings up total protein and essential amino acid content while adding variety to the diet.” 

3. Nuts

Protein per 1 ounce of almonds: 6 grams

Keep a few favorite nuts stocked in your pantry, such as almonds, cashews, and walnuts. They each have their specific nutrient perks, but no matter what you choose, including some in your daily diet is a win. In fact, one umbrella review of 89 scientific articles found that eating one ounce of nuts per day was associated with a 22 percent reduced risk of heart disease and an 11 percent reduced risk of cancer death compared to non-nut eaters, per Advances in Nutrition.

4. Seeds

Protein per 1 ounce pumpkin seeds (pepitas): 8.5 grams

Pumpkin, flax, sunflower, poppy, and sesame seeds are all good options to rotate through your diet. When sprinkled on food (like with sesame seeds) or consumed as a snack (like pepitas or sunflower seeds), you’ll add extra protein to your diet.

5. Seitan

Protein per 3.5 ounces: 13 grams 

Seitan is a plant-based meat substitute made from wheat gluten. It’s high in carbohydrates and fiber (9 grams), and is an excellent source of minerals iron, zinc, and selenium. You can chop up seitan into small pieces and incorporate in dishes like you would meat. 

The Takeaway

By consuming a mix of complete plant proteins and nearly complete plant proteins, plant-based athletes can have a nutritious—and delicious—diet that provides their bodies with all the amino acids it needs. Just remember to eat a variety of plant-based foods and to pay attention to your body’s total protein requirements for each day.