One of the most common questions people ask about plant-based eating is: "Where do you get your protein?" The myth that you can't get enough protein without eating meat is persistent, but the truth is, plant-based diets can provide all the protein your body needs—without the health risks associated with animal products.

Understanding Protein: How Much Do You Really Need?

Protein is an essential macronutrient that helps build and repair tissues, supports immune function, and keeps you feeling full and satisfied. But most people overestimate how much protein they actually need. According to the Recommended Dietary Allowance (RDA), the average adult requires about 0.8 grams of protein per kilogram of body weight. That means if you weigh 150 pounds (68 kg), you need around 55 grams of protein per day.

Athletes or highly active individuals may require more, but that doesn’t mean they need to rely on animal products to meet their needs.

Best Plant-Based Protein Sources

The great news is that protein is abundant in plant foods, and by eating a variety of them, you can easily meet your daily requirements. Here are some of the best plant-based protein sources:

• Legumes (Lentils, chickpeas, black beans, butter beans) – 15-18g per cooked cup
• Tofu, Tempeh, and Edamame – 15-20g per serving
• Quinoa – 8g per cooked cup (a complete protein!)
• Nuts & Seeds (Almonds, pistachios, pumpkin seeds, hemp seeds) – 6-9g per ounce
• Seitan (made from wheat gluten) – 21g per 3.5 ounces
• Whole Grains (Farro, brown rice, oats) – 5-8g per cup
• Leafy Greens (Spinach, kale, broccoli) – 4-5g per cup

By incorporating a mix of these foods into your meals, you’ll naturally consume enough protein without even thinking about it.

Do You Need Complete Proteins?

Another common concern is that plant-based proteins aren’t "complete"—meaning they don’t contain all nine essential amino acids in the right proportions. While it’s true that some plant proteins are lower in one or two amino acids, this isn’t a problem as long as you eat a varied diet. Your body cleverly stores amino acids and assembles the proteins it needs throughout the day.

That said, some plant-based sources like quinoa, soy, and hemp seeds are complete proteins, making them great options for those looking for balance in a single meal.

How to Build a High-Protein Plant-Based Plate

If you're concerned about hitting your protein goals, here’s how to structure your meals:

• Breakfast: Oatmeal with hemp seeds, almond butter, and a side of tofu scramble
• Lunch: A quinoa and black bean salad with avocado and tahini dressing
• Snack: Roasted chickpeas or a handful of pistachios and pumpkin seeds
• Dinner: Stir-fried tofu with brown rice and steamed broccoli

This type of eating ensures you're getting a steady stream of protein throughout the day while enjoying a diverse range of flavors and nutrients.

Busting the Protein Deficiency Myth

Protein deficiency is extremely rare in people who eat enough calories from whole foods. What’s more common—and more concerning—are the health risks associated with excessive animal protein consumption, such as heart disease, kidney problems, and inflammation. By focusing on plant-based sources, you're not just getting enough protein; you're also benefiting from fiber, antioxidants, and essential micronutrients that support long-term health.

Final Thoughts

If you've been worried about protein on a plant-based diet, rest assured—you're covered. By eating a well-balanced diet filled with legumes, whole grains, nuts, seeds, and vegetables, you'll get all the protein you need to thrive. The key is variety and consistency, not obsessing over every gram.

So, the next time someone asks you, "Where do you get your protein?"—you’ll know exactly what to say! Ready to power up your plant-based plate? Let’s do this!

P.S. The image above is are my Hickory Glazed Ribs, made with jackfruit and red lentils.
Chef Sherimane