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Health & Fitness · Free tool

Vegan Protein Calculator

Daily plant-based protein target with meal plans from tofu, tempeh, lentils, seitan, quinoa.

Updated April 2026
Daily plant protein target
99 g

Spread across 3–5 meals for best absorption.

Hit this target with

High-performance day
  • 1× Tofu (20g — 100g block)
  • 1× Lentils (18g — 1 cup cooked)
  • 1× Seitan (25g — 100g)
  • 2× Hemp seeds (20g — 3 tbsp)
Total: 83g
Whole-food classic
  • 1× Tempeh (19g — 100g)
  • 2× Black beans (30g — 1 cup cooked)
  • 3× Quinoa (24g — 1 cup cooked)
  • 3× Peanut butter (24g — 2 tbsp)
Total: 97g
Quick prep
  • 1× Edamame (17g — 1 cup)
  • 2× Chickpeas (30g — 1 cup cooked)
  • 3× Nutritional yeast (24g — 2 tbsp)
  • 3× Peanut butter (24g — 2 tbsp)
Total: 95g
Tip: Combine grains (rice, quinoa) with legumes (beans, lentils) to cover all essential amino acids. A daily B12 supplement is recommended on a fully plant-based diet.
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What it does

Hit your protein target with real plant foods. Tofu 20g per 100g, tempeh 19g, seitan 25g, lentils 18g per cup. 3 sample meal plans included.

Runs entirely in your browser — no upload, no account, no watermark. For more tools in this category see the full tools index.

Embed this tool on your siteShow snippet

Paste this snippet into any page. Loads on-demand (lazy), no tracking scripts, and sized to most dashboards. Replace the height to fit your layout.

<iframe src="https://freetoolarena.com/embed/vegan-protein-calculator" width="100%" height="720" frameborder="0" loading="lazy" title="Vegan Protein Calculator" style="border:1px solid #e2e8f0;border-radius:12px;max-width:720px;"></iframe>
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How to use it

  1. Enter weight + activity.
  2. Pick goal.
  3. Read daily target + meal plan.

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