Alternative Protein Sources: A Guide for Vegetarian and Vegan Clients

Okay, hands up if you’ve ever sat across from a new client who proudly announces they're vegan… and you immediately start panicking about how to hit their protein goals without suggesting they eat six eggs and a chicken breast every day. Just me? 

Look, I love a challenge—and let’s be honest, when it comes to training vegetarian and vegan clients, it can feel like stepping into a culinary maze of tofu, legumes, and mysterious powders with names you can’t pronounce (I’m looking at you, spirulina). But I wanted to dig into this properly and give us all a decent cheat sheet on alternative protein sources—so next time someone says, “I don’t eat meat,” we don’t just nervously mumble “chia seeds?” and hope for the best. 

So, grab a (plant-based) protein shake and let’s get into it. 

Why Protein Matters (Yes, Even When You’re a Plant-Eater) 

You already know this—but let’s do a quick recap for good measure. Protein = essential for muscle repair, recovery, strength gains, and basically every fitness goal ever. Without enough of it, your clients won’t get the results they’re working their glutes off for. 

But here’s the thing: a lot of people assume a plant-based diet equals protein deficiency. And while it can be trickier to get enough in, it’s totally doable. We just have to be a bit savvier with our planning—and that’s where alternative protein sources come in to save the day. 

If you’re a PT looking to boost your nutrition know-how, we’ve got a great course here at Study Active on Nutrition for Performance and Healthy Eating. It’s ideal for understanding how to support clients’ goals with the right food choices—plant-based or otherwise. 

What the Heck are “Alternative Protein Sources”? 

Great question—I’m so glad I asked myself. In short, alternative protein sources are non-meat, non-dairy options that still pack a protein punch. We’re talking about legumes, grains, nuts, seeds, soy products, and even some veggies that are sneakily protein-rich (hello, spinach, you dark horse). 

For vegetarian clients, you can include eggs and dairy-based proteins like Greek yoghurt and cottage cheese. For vegans, the menu’s a bit more limited, but still bursting with possibilities. 

If you want a refresher on how much protein your clients actually need (because yes, Karen, the 30g-per-meal rule still exists), check out our blog on how much protein to build muscle. It’s packed with guidance on daily intake, plus the best sources to recommend. 

The Big Hitters: Top Plant-Based Protein Sources 

1. Tofu and Tempeh 

These are the Beyoncé and Jay-Z of vegan protein. They’re both made from soybeans, packed with all nine essential amino acids, and super versatile. Tofu’s the softer, spongier one that soaks up flavour like a pro. Tempeh’s the nuttier, denser cousin—great for stir-fries or sandwiches. 

Protein content: ~10–19g per 100g depending on the type 
Pro tip: Recommend marinating tofu or air-frying it for texture. No one wants soggy beige cubes of sadness. 

2. Legumes (Beans, Lentils, Chickpeas) 

Ah yes, the humble lentil—every vegan’s best friend and every gas-related joke’s worst enemy. These little guys are excellent alternative protein sources, not to mention high in fibre, iron, and carbs for energy. 

Protein content: ~7–9g per 100g cooked 
How to use: Curries, soups, salads, or smashed into burgers. Chickpeas in particular are multitasking heroes (falafel, hummus, roasted snacks—you name it). 

3. Quinoa 

Okay, technically it’s a seed, but quinoa acts like a grain and deserves an award for being a complete protein. That’s right—this little powerhouse contains all nine essential amino acids. Fancy. 

Protein content: ~8g per cup (cooked) 
Fun fact: It’s also gluten-free, so great for clients avoiding wheat. 

If you like to stay on top of credible CPD and professional learning (and we know you do!), CIMSPA is a fab place to explore. They offer guidance and support for fitness professionals keeping their skills sharp. 

4. Seitan 

This one’s a bit of a wildcard. It’s made from gluten (so not for coeliacs!) and looks a bit like meat, which makes it popular with new vegans or those missing the texture. 

Protein content: ~25g per 100g 
Heads-up: It’s pretty processed, so best in moderation—but when you need to boost protein fast, it’s your guy. 

5. Nuts, Seeds and Nut Butters 

You’re probably already recommending these as snacks—but they’re actually solid alternative protein sources too. Almonds, peanuts, pumpkin seeds, and chia seeds are all high in protein, healthy fats and fibre. 

Protein content: ~5–8g per serving 
Sneaky trick: Tell clients to sprinkle hemp seeds on everything. They’re tiny but mighty. 

6. Vegan Protein Powders 

Sometimes you just need a convenient hit—and this is where protein powders shine. There are loads of vegan blends now, using pea, rice, hemp, or pumpkin protein. Some even taste decent (I know—shocking). 

Protein content: ~20–25g per scoop 
Tip: Great post-workout or added to oats, smoothies or pancakes for a sneaky boost. 

And if you’re curious about how “clean eating” fits into all this, especially for training and recovery, we’ve got another blog that breaks it all down—What Is Clean Eating and How It Affects Training. 

Combining Proteins Like a Pro 

Here’s where things get science-y (but stick with me). Not all plant proteins are “complete,” which means they don’t have all the essential amino acids. But! Combine the right ones and BOOM—you’re building muscle like a lentil-fueled superhero. 

Some easy pairings: 

Tell your clients they don’t have to do this at every single meal—it’s about variety over the day. We’re not out here playing food Tetris 24/7. 

Want more inspiration for your personal training toolbox? NRPT is another great resource for qualified PTs, especially when it comes to business, insurance and specialist areas like nutrition. 

Making It Work in the Real World 

Now, if your client’s idea of cooking is shoving toast in the toaster and calling it a meal, you’ll need to make things extra easy. Help them with realistic swaps and meal ideas, like: 

Also—don’t forget to look at the whole picture. Encourage B12 and iron supplementation if they’re needed, and make sure they’re eating enough calories overall (plant-based diets can be lower in cals, so you’ve got to keep an eye on that for gains). 

So, What’s the Verdict? 

Alternative protein sources aren’t just a backup plan for when the meat aisle is empty—they’re a legit, effective, and often super nutritious way to hit protein goals for veggie and vegan clients. 

Will they need to be a little more intentional? Sure. But with a bit of planning (and your expert guidance), they can build muscle, recover well, and smash their fitness goals—no grilled chicken required. 

So next time a client tells you they’re plant-based, don’t panic. Smile knowingly, slide them a tofu recipe, and show off your shiny new knowledge of alternative protein sources. 

Because let’s face it—if we can master macros and the pronunciation of “quinoa,” we can do anything. 

Disclaimer – this article has explored the concept of protein sources for a vegetarian and vegan diet by collating views of those that advocate this. The content of the article is not intended as, and should not be interpreted as, nutritional advice, always speak to a nutritionist before starting a new diet or exercise program. 

Article by Jemma Walsh, Blog Editor for Study Active.