One of the most persistent concerns about plant-based eating is protein — specifically whether you can get enough protein, and whether plant protein is adequate quality. The answer to both questions is yes, but it does require somewhat more dietary thought than simply removing meat from the plate. Understanding what plant proteins provide and what they lack allows you to build a genuinely complete protein intake through plant foods alone — or to intelligently supplement a predominantly plant-based diet with strategic animal protein sources.
Complete vs Incomplete Proteins
Proteins are composed of amino acids — there are 20 in total, of which nine are "essential" (the body cannot synthesise them and must obtain them from food). A "complete" protein contains all nine essential amino acids in roughly the proportions required by the body. Most animal proteins are complete. Most plant proteins are "incomplete" — they contain all nine essential amino acids but are relatively low in one or more, which is called the "limiting amino acid."
The practical significance of this has been overstated. You don't need to combine complementary proteins at every meal — the body pools amino acids across the day, and eating a variety of plant proteins over the course of a day provides adequate essential amino acid availability. The old "food combining" rules (rice and beans must be eaten together, etc.) have been scientifically retired.
Strong Plant Protein Sources
Soy and soy products: Tofu, tempeh, edamame, and soy milk are the most complete plant proteins — they have amino acid profiles closest to animal protein. Tempeh (fermented soya) is particularly valuable, providing approximately 19g of protein per 100g alongside beneficial fermentation products. For people avoiding soya (allergy or preference), alternatives exist.
Legumes: Lentils, chickpeas, kidney beans, black beans, and other legumes provide 7–9g of protein per 100g cooked, along with exceptional fibre, iron, folate, and resistant starch. Their limiting amino acid is typically methionine (low in most legumes), which is abundant in grains — which is why legume-grain combinations are nutritionally complementary, even if not necessary at every meal.
Whole grains: Quinoa is particularly notable as a grain protein because it's a complete protein — containing all nine essential amino acids in useful quantities. Brown rice, oats, whole wheat, and other whole grains provide meaningful protein alongside complex carbohydrates.
Nuts and seeds: Hemp seeds provide approximately 10g of complete protein per 30g serving — an exceptional source. Pumpkin seeds, sunflower seeds, and almonds all provide 5–9g per 30g serving. Nut butters are convenient and calorie-efficient protein sources.
Seitan: Made from vital wheat gluten, seitan is the highest protein plant food available — approximately 25g per 100g. It's not appropriate for people with coeliac disease or gluten sensitivity but is an excellent meat substitute for others.
Protein Quantity on a Plant-Based Diet
Achieving adequate protein (0.75g per kilogram for sedentary adults, 1.0–1.6g/kg for active adults) on a plant-based diet is achievable but requires consistent attention. Plant proteins are slightly less efficiently absorbed than animal proteins (due to the presence of fibre and anti-nutritional factors), which is why some researchers recommend plant-based eaters aim for the higher end of protein recommendations. Including protein-rich foods at every meal — a serving of legumes at lunch, tofu or tempeh at dinner, seeds and nut butter as snacks — provides a framework for meeting requirements consistently.
Plant-Based Protein at Vanda's Kitchen
Filipino cuisine has a rich tradition of plant-forward cooking — legumes, tofu preparations, vegetable dishes, and rice-based formats provide substantial plant protein in the traditional diet. Vanda's Kitchen's menu reflects this heritage, offering plant-based protein options that are both nutritionally complete and genuinely delicious — not afterthought vegan options but food that is good in its own right.
Our certified halal kitchen and 100% nut-free standards apply to our plant-based options as they do to all our food. For City workers eating plant-based by choice or requirement, Vanda's Kitchen provides options that meet both the nutritional standards and the dietary safety requirements that other London lunch options do not combine. Read our vegan catering London guide and our healthy office lunch delivery guide. Order for your team or WhatsApp us.
Fresh, Nutritious Food at Vanda's Kitchen
Vanda's Kitchen near St Paul's Cathedral EC4 provides one of the most nutritionally complete and allergen-safe food options in the City of London. Our Filipino-inspired menu is built around lean proteins, fresh vegetables, and complex carbohydrates — the nutritional combination that supports sustained energy, cognitive performance, and the various health outcomes covered in this article. Our food is certified halal, prepared in a 100% nut-free kitchen, and fully allergen-labelled, making it appropriate for the broadest range of dietary requirements in London's diverse workforce.
For City professionals who want genuinely nutritious daily lunches without leaving the office, our Freedom Tray delivery service provides fresh, labelled food to your desk from our EC4 kitchen. Our Selfridges Food Hall presence confirms the quality standard we maintain. To order for your team or to discuss corporate delivery, view our team lunch options, WhatsApp us, or send an enquiry. Read our healthy office lunch delivery guide for more on what we offer.