A nutritionist’s guide to protein on a plant-based diet, including plant-based alternatives and expert tips

A vegan sports nutritionist has shared advice on how people following a plant-based diet can still meet their protein needs, countering the perception that plant-based eating makes it harder to build muscle. TJ Waterfall, author of "The Plant-Based Power Plan" and an adviser to Olympic athletes and Premier League footballers, argues that plant protein can build muscle just as effectively as animal protein when consumed in sufficient quantities, and that the main mistake people make is failing to properly replace meat with plant-based alternatives in meals.

Waterfall recommends swapping meat for protein-rich foods such as chickpeas, lentils, tofu, tempeh, edamame and soy milk, describing it as a simple substitution that preserves protein intake. He also highlights fibre as an overlooked issue, noting that over 90% of UK adults fail to meet the recommended 30g daily intake, and points to plant-based diets' antioxidant content as beneficial for muscle recovery after exercise. He suggests practical meals, such as porridge with soy milk, berries, flax seeds and nut butter, to combine protein with recovery-boosting nutrients.