Getting enough protein on a vegan diet is the single most common concern among people who are trying to lose weight plant-based. The good news is that it is entirely achievable — and if you have IBS or a sensitive stomach, it is still possible with the right approach.
Why Protein Matters for Weight Loss
Protein is the most satiating macronutrient. It keeps you fuller for longer, reduces cravings and helps preserve lean muscle mass during a calorie deficit. Most UK adults — vegan or not — are under-eating protein. The NHS recommends 0.75g per kg of body weight as a minimum, but for active weight loss most nutritionists recommend 1.2–1.6g per kg.
The IBS Challenge
Most high protein vegan foods — lentils, chickpeas, black beans, edamame — are high FODMAP. This creates a genuine challenge for IBS sufferers trying to eat a high protein plant-based diet. The solution is knowing which sources are safe and supplementing with a certified Low FODMAP protein powder.
Low FODMAP High Protein Foods to Build Around
- Firm tofu — 170g serving is Low FODMAP, 15g protein
- Tempeh — 100g serving, 19g protein, Low FODMAP
- Canned lentils (rinsed) — 46g serving is Low FODMAP, 4g protein
- Pumpkin seeds — 30g serving, 5g protein, Low FODMAP
- Brown rice protein powder — certified Low FODMAP, 20g+ protein per scoop
- Oats — 52g serving, 6g protein, Low FODMAP
- Peanut butter — 2 tbsp serving, 7g protein, Low FODMAP
7-Day High Protein Vegan Meal Plan
Daily protein target: 100–120g
Breakfast (every day): 1 scoop That Protein + 250ml oat milk + fruit = 22g protein
Monday
Lunch: Tofu scramble with rice and spinach — 28g protein
Dinner: Tempeh stir fry with buckwheat noodles — 32g protein
Snack: Peanut butter protein balls — 12g protein
Total: ~94g
Tuesday
Lunch: Brown rice bowl with edamame (small serve) and tamari — 24g protein
Dinner: Lentil soup with sourdough — 22g protein
Snack: That Protein shake with almond butter — 26g protein
Total: ~94g
Wednesday
Lunch: Tofu Caesar salad with pumpkin seeds — 30g protein
Dinner: Tempeh tacos with corn tortillas — 28g protein
Snack: Protein overnight oats — 24g protein
Total: ~104g
Thursday through Sunday: Rotate the above combinations, swapping protein sources and adding variety with safe vegetables, gluten-free grains and That Protein recipes from our blog.
Quick High Protein Vegan Breakfast Recipe
The foundation of this plan — takes 2 minutes:
- 1 scoop That Protein Nutty Nutty Peanut Butter
- 250ml oat milk
- 1 frozen banana
- 1 tbsp chia seeds
- Handful of ice
Blend until smooth. 28g protein, Low FODMAP certified, takes 2 minutes.