Plant-based protein has never been more popular, but with so many choices—from lentils and tofu to meat-free burgers and cultivated meat—knowing what’s genuinely healthy can be confusing.

As both a chef and clinical nutritionist, I believe the best plant proteins don’t just provide protein. They also deliver fibre, vitamins, minerals and protective plant compounds that support healthy ageing, gut health and long-term wellbeing.

In this guide, I’ll explain the best sources of plant-based protein, what complete proteins really are, and how to choose wisely between whole foods and newer meat alternatives.

How much protein do we actually need?

In this guide, I’ll explain the best plant-based protein sources, how much protein you really need, and practical ways to include more of them every day.

Most Australians eat enough protein, but not always from the best sources. Plant-based protein offers far more than just protein—it also delivers fibre, vitamins, minerals and protective phytonutrients that support healthy ageing, digestive health and long-term wellbeing.

Whether you’re reducing your meat intake or simply looking to eat more plants, understanding which foods provide quality protein can help you create nourishing meals that satisfy your appetite while supporting your health.

Most healthy adults require around 0.75–0.84 g of protein per kilogram of body weight each day, although requirements increase with age, illness, recovery from surgery and regular strength training. Many experts now recommend that older adults aim for approximately 1.0–1.2 g/kg/day to help preserve muscle mass and support healthy ageing. Rather than focusing on one large serving, try to include quality protein at each meal.

What is a complete protein?

A complete protein contains all nine essential amino acids that your body cannot produce on its own. These amino acids are the building blocks needed to support muscle growth and repair, immune function, hormone production and overall health.

Animal-based foods such as eggs, fish, poultry and dairy are naturally complete proteins. While many plant foods contain protein, some are lower in one or more essential amino acids. The good news is that you don’t need to combine proteins at every meal. Eating a varied diet that includes legumes, whole grains, nuts, seeds and vegetables throughout the day provides your body with all the essential amino acids it needs.

Some plant foods are naturally complete proteins, including:

• Quinoa
• Soy foods such as tofu, tempeh and edamame
• Buckwheat
• Hemp seeds

For example, enjoying lentils with brown rice, hummus with wholegrain bread, or a bean and quinoa salad over the course of the day easily provides a complete amino acid profile.

Key takeaway: Focus on eating a diverse range of plant foods rather than worrying about combining proteins at every meal. Variety is the key to meeting your protein and amino acid needs while benefiting from the fibre, vitamins and phytonutrients that plant foods provide.

Plant-based protein isn’t about eliminating animal foods—it’s about expanding your plate with nutrient-rich ingredients that nourish your body and support lifelong health. From legumes and tofu to quinoa, seeds and nuts, these foods provide protein alongside fibre, antioxidants and essential micronutrients. Small changes, made consistently, can have a meaningful impact on your health, one delicious meal at a time.

• rice + beans
• hummus + wholegrain bread
• lentil curry + brown rice

The best plant-based protein foods

Why choose more plant protein?

• supports healthy ageing
• improves gut health through fibre
• promotes satiety
• supports heart health
• may reduce inflammation
• lower environmental impact

_{A fun video we created for Nuttelex. Videography: Nelly le Comte}

Easy ways to eat more plant protein

• Add lentils to soups and casseroles.
• Sprinkle hemp seeds over breakfast.
• Swap mince for lentils in bolognese.
• Blend white beans into dips.
• Use tofu in stir-fries.
• Keep roasted chickpeas for snacks.

One of the biggest concerns when reducing meat is whether meals will still feel satisfying. Fortunately, many whole plant foods naturally provide the texture, bite and versatility people associate with meat—without relying on highly processed alternatives.

Five whole foods that naturally replace meat

1. Jackfruit: This tropical fruit has a fibrous texture that is similar to pulled pork or chicken, and may be comparable to a soft to medium white flesh fish that you can flake with a fork. Popular in tacos, burgers, and slow-cooked style dishes. See recipes

2. Seitan: Also known as wheat meat, seitan has a chewy texture that is similar to beef or chicken. It is made from wheat gluten and can be flavoured with various seasonings.

3. Tofu: Tofu has a soft and spongy texture that can be firm or silken depending on the variety. It can be used as a meat substitute in stir-fries, sandwiches, and salads.

4. Tempeh: Tempeh is made from fermented soybeans and has a firm and slightly chewy texture that is similar to meat. It can be used in sandwiches, salads, or as a meat substitute in stir-fries. See my recipes for tempeh here – and how about these cute little tempeh burgers? 

5. Mushrooms: Certain varieties of mushrooms, such as portobello and shiitake, have a spongy yet firm bite and a meaty texture when cooked. They can be used as a meat substitute in burgers, stir-fries, and other dishes.

Plant-Based Vs. Cell-Based Meat

Plant-based meat has evolved from a niche product into a rapidly growing global industry. Once found only in health food stores, today’s burgers, sausages and mince alternatives are readily available in supermarkets and restaurants, making it easier than ever for people to reduce their meat consumption.

Most products are made from soy, pea, faba bean or wheat protein and are designed to replicate the flavour, texture and appearance of meat. While these products can make the transition to a more plant-forward diet easier, their nutritional quality varies considerably. Some are highly processed and may contain added sodium, refined oils and food additives.

The future of protein: from plants to cultivated meat

The next frontier in protein innovation is cultivated (cell-based) meat. Rather than using plant proteins, cultivated meat is grown from animal cells in controlled environments, producing meat without raising or slaughtering livestock. In theory, it offers the same complete protein found in conventional meat while potentially reducing land use, greenhouse gas emissions and animal welfare concerns.

Although promising, cultivated meat remains an emerging technology. Production costs, regulation, consumer acceptance and long-term sustainability are still being evaluated, and it is not yet widely available in Australia.

Chef Sam’s perspective

As both a chef and clinical nutritionist, I’m fascinated by innovation in food production, but I believe whole foods should always be the starting point.

Whether you enjoy meat, choose plant-based alternatives occasionally, or are curious about cultivated meat, the strongest evidence continues to support a diet centred on minimally processed foods. Legumes, lentils, chickpeas, tofu, tempeh, quinoa, nuts and seeds provide quality protein alongside fibre, vitamins, minerals and protective phytonutrients that support gut health, heart health and healthy ageing.

Plant-based meat alternatives can be a useful stepping stone, and cultivated meat may become part of tomorrow’s food system. However, today’s nutritional gold standard remains a diverse, whole-food diet rich in plant proteins.

My philosophy is simple: Don’t just replace meat—expand your plate. The more variety of whole plant foods you enjoy, the greater the nutritional rewards for both your health and the planet.

Ready to add more plant-based protein to your meals? Explore my collection of protein-rich recipes featuring legumes, tofu, quinoa and seasonal vegetables, all designed to help you eat well, age well and enjoy every bite.

Recipes to try