rotein is one of the most misunderstood nutrients in women's nutrition — and on a plant-based diet, the confusion runs even deeper. Are you getting enough? Are plant proteins as good as animal proteins? Do you need more as you get older? And how do you hit your targets without resorting to processed supplements full of ingredients you can't pronounce?
Here's the science, simplified — and the practical guide to hitting your protein goals on a vegan diet without compromising on gut health.
How Much Protein Do Women Actually Need?
The UK government's Reference Nutrient Intake for protein is 0.75g per kilogram of body weight per day for adults. For a 65kg woman that's approximately 49g of protein daily — roughly what you'd get from two eggs, a portion of chicken and a cup of lentils.
But this figure represents the minimum to prevent deficiency in a sedentary person. For most active women, the real requirement is higher.
Current evidence suggests:
Moderately active women need 1.2 to 1.4g per kg of body weight. Very active women or those doing resistance training need 1.4 to 1.8g per kg. Women over 50 need 1.2 to 1.6g per kg as protein needs increase with age and muscle synthesis becomes less efficient. Pregnant or breastfeeding women need higher still — speak with your midwife or GP.
For a 65kg moderately active woman, that puts daily protein needs at roughly 78 to 91g — significantly more than the basic recommendation.
Are Plant Proteins as Good as Animal Proteins?
This is the question that comes up most often — and the honest answer is that it's more nuanced than a simple yes or no.
The amino acid profile question
Proteins are made up of amino acids. There are 20 amino acids in total, nine of which are essential — meaning your body can't make them and you must get them from food. Animal proteins contain all nine essential amino acids in good proportions. Most individual plant proteins are lower in one or more essential amino acids.
Rice protein, for example, is lower in lysine. Pea protein is higher in lysine but lower in methionine. Combining the two — as many quality plant protein powders do — creates a more complete amino acid profile.
The digestibility question
Animal proteins are generally more bioavailable than plant proteins — meaning a higher proportion of the protein is actually absorbed and used by the body. This is one reason why some research suggests plant-based athletes need to consume slightly more total protein than their omnivore counterparts to achieve the same muscle protein synthesis response.
The practical conclusion
A well-planned vegan diet that includes a variety of protein sources — legumes, tofu, tempeh, grains, nuts, seeds and a quality plant protein powder — can absolutely meet your protein needs. The key is variety and adequate total intake, not obsessing over individual amino acid profiles.
The Best Plant-Based Protein Sources for Women
Firm tofu (150g) — 18g protein. Tempeh (100g) — 19g protein. Edamame (150g) — 17g protein. Lentils cooked (200g) — 18g protein. Chickpeas cooked (200g) — 15g protein. Hemp seeds (30g) — 10g protein. Pumpkin seeds (30g) — 9g protein. Oats (80g dry) — 11g protein. Quinoa cooked (185g) — 8g protein. Almond butter (30g) — 7g protein.
A single serving of a quality plant protein powder typically provides 15 to 22g of protein in an easily digestible, convenient form. For women trying to meet higher protein targets on a plant-based diet, a daily serving of protein powder is one of the most practical tools available.
Why Protein Matters Especially for Women
Muscle mass and metabolism
Women naturally have less muscle mass than men and experience a more rapid decline in muscle mass after the age of 30 — a process called sarcopenia that accelerates significantly after menopause. Adequate protein intake, combined with resistance exercise, is the most evidence-based strategy for preserving muscle mass and metabolic health as women age.
Bone health
Protein plays an important role in bone density. Adequate protein intake supports the collagen matrix that gives bone its structure and resilience. This is particularly relevant for women, who are at higher risk of osteoporosis than men.
Hormonal health
Many hormones — including insulin, glucagon and growth hormone — are proteins or are regulated by protein intake. Adequate protein supports hormonal balance and blood sugar stability.
Satiety
Protein is the most satiating macronutrient. Women eating adequate protein consistently report better appetite control, fewer cravings and more stable energy throughout the day.
Recovery
For active women — whether running, doing yoga, lifting weights or doing any form of regular exercise — protein is essential for muscle repair and recovery. Consuming protein within two hours of exercise significantly improves recovery outcomes.
The IBS Complication
For women with IBS — and IBS is significantly more common in women than men, affecting roughly twice as many women — getting adequate protein on a plant-based diet becomes more complicated. Many of the most convenient plant protein sources such as legumes, certain nuts and many protein powders are either high FODMAP or contain additives that trigger IBS symptoms.
That Protein was created specifically for this situation. It's the UK's only certified Low FODMAP vegan protein powder — independently laboratory tested, free from artificial additives and made with organic plant ingredients. It's designed for women who need reliable plant protein without the digestive consequences.
A Simple Daily Protein Target
As a practical starting point for a moderately active vegan woman:
Breakfast: protein porridge or overnight oats with That Protein — approximately 20g protein. Lunch: tofu stir fry with edamame and quinoa — approximately 25g protein. Snack: a handful of pumpkin seeds or a protein ball made with That Protein — approximately 10g protein. Dinner: tempeh with roasted vegetables and brown rice — approximately 20g protein.
Total: approximately 75g — comfortably within the 1.2g per kg range for a 65kg woman.
Adding a That Protein shake or smoothie on days when you've trained or your appetite is lower makes hitting your targets easy without compromising on ingredient quality.
Browse That Protein's full certified Low FODMAP vegan protein range at thatprotein.com — free UK delivery on orders over £40.
Disclaimer: This article is for informational purposes only and does not constitute medical or dietetic advice. Individual protein requirements vary. Please consult a registered dietitian or your GP for personalised guidance.