Plant-Based Protein Sources for a Balanced Diet

6 min read

Key takeaways

Most adults need about 0.8 grams of protein per kilogram of body weight each day, which is easy to reach on a plant-based diet (Harvard T.H. Chan School of Public Health, 2025).
Legumes, tofu, tempeh and seeds are the four most reliable plant-based protein sources to build meals around.
Tempeh and tahu (tofu) are staples of Balinese and wider Indonesian cooking, so Ubud is an easy place to eat protein-rich vegan food.
Swapping red meat for plant proteins like nuts and whole grains is linked to a 16% to 35% lower risk of type 2 diabetes (Harvard T.H. Chan School of Public Health, 2025).
Combining a legume, a soy food and a seed across the day covers a full range of amino acids without careful tracking.

You can meet your full daily protein needs on plants alone by building meals around legumes, soy foods like tofu and tempeh, and seeds. The best plant-based protein sources are affordable, widely available, and already central to the way people cook in places like Ubud, Bali.

Protein worries stop many people from trying a vegan or vegetarian diet. The good news is that the numbers are less demanding than most assume, and whole plant foods cover them well. This guide walks through why protein matters, the top sources to lean on, how Balinese kitchens use tempeh and tahu, and simple ways to hit your goals.

Why Does Protein Matter on a Vegan Diet?

Most adults need only about 0.8 grams of protein per kilogram of body weight each day, a target that plant foods meet without much effort (Harvard T.H. Chan School of Public Health, 2025). For someone weighing 65 kilograms, that works out to roughly 52 grams a day.

Protein does more than build muscle. Your body uses it to repair tissue, make enzymes and hormones, and support your immune system. The amino acids in protein are the raw material for all of that daily maintenance.

The source you choose also shapes long-term health. The same Harvard T.H. Chan School of Public Health analysis notes that replacing a serving of red meat with nuts, low-fat dairy or whole grains is associated with a 16% to 35% lower risk of type 2 diabetes (2025). Plant proteins come packaged with fiber and healthy fats that animal sources often lack.

One common myth deserves a direct answer. You do not need to carefully combine proteins at every meal to get all nine essential amino acids. Eating a range of plant foods across the day handles it for you.

What Are the Top Plant-Based Protein Sources?

The strongest plant-based protein sources fall into three groups: legumes, soy foods, and seeds. Together they give you variety, a full amino acid profile over the day, and plenty of fiber. Here is how each group earns its place.

Legumes

Lentils, chickpeas, black beans and peas are protein workhorses. A cup of cooked lentils carries a generous dose of protein alongside fiber, iron and folate. They are cheap, store for months dry, and absorb whatever spices you cook them in.

Legumes also stabilize blood sugar and keep you full, which makes them a smart base for lunch or dinner. If you want a texture change, blend chickpeas into hummus or mash black beans into patties.

Tofu and Tempeh

Soy foods are the densest everyday plant proteins. Tofu (tahu) is made from pressed soy milk and takes on any flavor you add, from smoky grill marks to a coconut braise. Tempeh is made from whole soybeans fermented into a firm cake, so it brings a nutty bite plus gut-friendly cultures.

Because tempeh uses the whole bean, it tends to carry more protein and fiber than tofu. Both hold up to grilling, frying and stir-frying, which is why they anchor so many plant-based mains.

Seeds

Hemp, pumpkin, chia and sunflower seeds pack protein into a small handful. Hemp seeds are especially useful because they deliver a complete amino acid profile and healthy omega fats. Scatter them over a smoothie bowl, stir them into porridge, or press them into a salad.

Seeds are the easy multiplier. They turn an already healthy dish into a higher-protein one with almost no effort.

How Does Balinese Cuisine Use Tempeh and Tahu?

Indonesia is the birthplace of tempeh, so Bali treats it as an everyday staple rather than a trendy health food. Tempeh and tahu (tofu) appear across traditional menus, which makes Ubud one of the easiest places in the world to eat protein-rich vegan meals.

Walk through any local warung and you will find tempeh goreng, thin slices fried until crisp, and tempe manis, braised in sweet soy and spices. Tahu shows up fried, stuffed, or simmered in coconut curries. These dishes were plant-based long before the word "vegan" entered the menu.

That heritage matters for travelers. When a protein is woven into the local food culture, you do not have to hunt for specialty restaurants to eat well. For a broader look at eating out here, our guide to the best vegan food in Ubud maps the spots worth your time.

How Do You Hit Your Protein Goals With Meal Ideas?

Hitting a daily target of roughly 50 to 70 grams of protein is simple once you anchor each meal to one plant-based protein source. The Academy of Nutrition and Dietetics confirmed in 2025 that well-planned vegetarian and vegan diets are nutritionally adequate for adults, which takes the guesswork out of it.

Here is a sample day that reaches the goal without any tracking app:

Breakfast: A smoothie bowl topped with hemp seeds and a spoon of peanut butter.
Lunch: A grain bowl with braised tempeh, chickpeas and greens.
Snack: A handful of pumpkin seeds or roasted edamame.
Dinner: Tahu and vegetable curry over rice, finished with sesame seeds.

Notice the pattern. Each meal pairs a core protein (tempeh, chickpeas, tahu) with a seed or grain. That rotation covers a full amino acid range across the day on its own. If breakfast is where you struggle, front-load protein before noon with hemp seeds, peanut butter or a spoon of chia in your bowl.

Which Protein-Rich Dishes Should You Try at Ubud's Vegan Spots?

Ubud's plant-based scene leans heavily on tempeh, tahu and legumes, so the protein-rich options are everywhere once you know what to order. Look for grilled tempeh plates, tofu curries, lentil-based mains, and seed-topped bowls.

At Wild Vegan, our organic kitchen builds dishes around exactly these ingredients, from marinated tempeh to seed-rich raw plates and herbal teas that round out the meal. Because we cook both cooked and raw styles, you can get a hearty protein bowl or a lighter raw plate depending on your mood.

When you order out, a few picks reliably deliver protein: a tempeh and vegetable stir-fry, a chickpea or lentil curry, a tofu satay with peanut sauce, or a Buddha bowl loaded with beans and seeds. Each one leans on the staples covered above.

Traveling and not sure how to keep your diet on track between restaurants? Our guide on how to eat vegan while traveling in Bali covers how to stay fueled on the move.

The next step is the easiest one. Pick a single plant protein you rarely cook, buy it this week, and build three meals around it. Start with tempeh if it is new to you, since it is both the most protein-dense and the most forgiving to cook. Then come find it done well on your next visit to Ubud.

Frequently asked questions

What are the best plant-based protein sources?

Legumes (lentils, chickpeas, black beans), soy foods (tofu, tempeh, edamame), and seeds (hemp, pumpkin, chia) are the most reliable. Build each meal around one of these and your daily protein adds up quickly.

Can you get enough protein on a vegan diet?

Yes. The Academy of Nutrition and Dietetics states that well-planned vegetarian and vegan diets are nutritionally adequate for adults. Most people need about 0.8 grams of protein per kilogram of body weight daily, which plant foods meet comfortably.

Is tempeh high in protein?

Tempeh is one of the richest plant proteins because it is made from whole fermented soybeans. It also delivers fiber and gut-friendly cultures, and it holds up well in grilled, braised and stir-fried dishes.

What is tahu in Balinese food?

Tahu is the Indonesian word for tofu. In Bali it appears fried, braised in coconut and spices, or skewered as sate tahu, and it pairs naturally with tempeh in traditional plant-forward meals.

Do I need to combine proteins at every meal?

No. You do not need to combine proteins within a single meal. Eating a variety of legumes, soy foods, grains and seeds across the whole day covers all the amino acids your body needs.