Protein 101
“Where do you get your protein?” is one of the most common questions people have when transitioning to a plant-based diet. The good news? It’s easier than you think to meet your protein needs without animal products — and you’ll gain added health benefits in the process.
Why Protein Matters
Protein is essential for building and repairing tissues, producing enzymes and hormones, supporting the immune system, and more. It’s made up of amino acids — some of which your body must get from food.
The Recommended Daily Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. That means a 150-pound person needs around 55 grams per day. Your needs may be higher if you're pregnant, very active, recovering from illness or surgery, or over the age of 65.
Plant-Based Protein Is Powerful
Despite common myths, you can absolutely meet your protein needs on a plant-based diet — and often with added nutritional benefits. Whole plant foods not only provide protein, but also fiber, antioxidants, vitamins, and minerals. Unlike many animal-based sources, they’re also lower in saturated fat and sodium.
Here are some protein-packed plant foods:
Tempeh: 31 grams per cup
Lentils: 18 grams per cup
Black beans: 15 grams per cup
Chickpeas: 12 grams per cup
Tofu: 11 grams per 4 ounces
Quinoa: 9 grams per cup
Even vegetables contribute! And when you include a variety of foods throughout the day, you’ll naturally get all the amino acids your body needs.
Tips for Boosting Plant-Based Protein
Add beans or lentils to salads, soups, and grain bowls
Use tofu, tempeh, or edamame in stir-fries
Snack on roasted chickpeas or a handful of mixed nuts
Choose sprouted grain breads and cereals for extra nutrition
Mix in seeds like hemp, chia, or flax to smoothies and yogurt
Adding a protein-rich element to every meal also helps with satiety, keeping you full and energized longer.
Check out the visual below for easy, balanced meal ideas featuring these powerful plant-based proteins!
