plant protein foods

Plant Protein Foods: Beans, Lentils, Tofu and More

Plant protein food ideas for everyday meals, including beans, lentils, tofu, nuts and wholegrains.

Reviewed 15 July 2026. Sources: NHS and USDA FoodData Central.

Quick answer

Lentils, beans, chickpeas, tofu, tempeh, soya products, nuts, seeds and wholegrains all supply plant protein. Combining different foods across the day gives you a practical, varied pattern.

Start with foods you already know

A tin of beans, a pack of tofu or a bag of red lentils is enough to make several meals more substantial. Try lentils in a bolognese, chickpeas in a tray bake, or tofu in a stir-fry.

Plant protein foods often bring fibre too, which is useful because many adults in the UK do not get enough fibre. Choose lower-salt tinned beans when you can, or rinse them before using.

Put the meal together

Beans and lentils work well with grains, vegetables and a sauce or seasoning you enjoy. Think bean chilli with rice, dal with vegetables, or hummus in a wholemeal pitta.

Nuts and seeds are nutritious but easy to eat in large handfuls. A small portion is usually enough to add crunch to porridge, yoghurt or a salad.

Get the details right for you

Fortified plant milks and yoghurts can help people who avoid dairy, but fortification varies by brand. Check for calcium, vitamin B12 and vitamin D if those matter for your diet.

If you are vegan, pregnant, feeding a child or managing a health condition, a registered dietitian can help you plan nutrients that need a little more attention.