See more Daily Mail on Google - save us as a Preferred SourceBy GRACE BANNISTER FOR YOU MAGAZINE Updated: 23:06 BST, 15 July 2026
Think you can’t get enough protein on a plant-based diet? Think again.Some of the world’s greatest athletes are plant-based (or largely plant-focused) in their diet, including Serena Williams, Novak Djokovic and Lewis Hamilton.But still, adopting a plant-based diet can make it more challenging to hit daily protein requirements, especially if your aim is to build muscle. So, we asked TJ Waterfall, a vegan sports nutritionist and author of ‘The Plant-Based Power Plan’, for his tips and tricks on fueling yourself with plant-based protein. He’s been vegan for over 10 years and has worked with Olympic athletes and Premier League football players. Safe to say, he knows his stuff. TJ Waterfall is a sports nutritionist with over 10 years working in the industry.Waterfall says, ‘Protein isn’t necessarily the first thing most people think about plant-based diets. But plant-based protein builds muscle just as effectively as animal-based protein, if you’re getting enough of it.’ 'With regards to muscle, being plant-based isn't necessarily an advantage but its definitely not a hindrance either. The plant kingdom is filled with protein.'The mistake most people on a plant-based diet make is failing to replace the protein provided by meat with a plant-based alternative.Waterfall recommends getting high protein plant foods in your meals throughout the day. Trying a plant-based stir fry? Don’t just remove the chicken - Waterfall recommends replacing it with a plant-based protein like chickpeas, lentils or tofu.‘That’s going to replace a lot of protein, and I think it’s a pretty simple swap.’Even plant-based meat alternatives have their value in moderation, says Waterfall. Waterfall recommends tofu as a great source of plant-based protein.Some of the other protein-packed foods that he recommends including in your diet include:LegumesChickpeasTofuTempehEdamameSoy milkGut healthWhile most non-veggies worry about sources of plant-based protein, Waterfall says they should really recognise their own need for fibre. More than 90% of UK adults don’t eat enough fibre, according to the National Diet and Nutrition Survey. This is particularly surprising when the recommended daily intake is 30g a day.And it's not just about keeping you regular, Waterfall says eating more fruit and vegetables is good for every system in the body, even reducing the risk of chronic disease amongst other things.So, adopting a plant-based, or even more veggie-friendly, diet can be good for your whole body.Recovery‘Recovery is the main area that a plant-based diet can help,’ says Waterfall.With the body building muscle through a damage and repair cycle, recovery is a major aspect of getting back to the gym after a tough session. Plant-based foods are packed with antioxidants that help to stimulate the body to adapt and grow. Prioritising foods that are high in fibre can help to aid muscle recovery.If you’re looking for some easy meals to implement protein into your diet, here are some meal recommendations from Waterfall.BreakfastPorridge with soy milk frozen berries, ground flax seeds and a nut butter.Waterfall says that this breakfast meal ensures a great mix of protein and antioxidants. The perfect start to any health nut’s day.Main mealsFor lunch and dinners, Waterfall recommends a power bowl made with grain, beans, lentils and tofu with a dressing.‘It’s a really balanced plate full of fibre, protein and nutrients, that’s quick and easy to make.’Snacks Soy is absolutely packed with protein, so why not also try soy yoghurt topped with fresh fruit, nuts and seeds? Waterfall also recommends fresh fruit, trail mix and oat bars for snacks throughout the day.
