The Protein Myth: How to Actually Get Enough on a Plant-Based Diet
Walk into any dinner party, mention you’re a vegan or vegetarian, and you’ll get the question:
“But where do you get your protein?”
It’s almost a reflex at this point - as predictable as someone asking about the weather while standing in the rain. And yet, this question has kept more people from trying plant-based eating than almost any other myth out there.
Here’s the truth: getting enough protein on a plant-based diet isn’t hard. It’s not exotic, it’s not expensive, and you certainly don’t have to rely on tofu for every meal. (Though, done right, tofu is one of my favourites.)
So, let’s unpack this myth together, and walk through how protein actually works when plants are on the menu.
Protein: More Than Just a Number
Somewhere along the line, protein became a sort of cultural obsession. Gym ads, supplement powders, and even granola bars scream about how much they’ve “packed in.” But here’s the thing: most people in North America already eat more protein than they need.
The average person needs about 0.8–1.0 grams of protein per kilogram of body weight per day. If you’re active, that number can be higher — closer to 1.2–1.6 g/kg.
For someone who weighs 150 pounds (68 kg), that’s roughly 55–100 grams of protein per day. Totally doable with plants.
Where the Plants Come In
Here’s where we bust the myth wide open:
Beans & Lentils – 1 cup of lentils delivers about 18 grams of protein. A simple lentil soup with a slice of bread and olive oil? You’re halfway to your daily needs.
Chickpeas – Hummus isn’t just a dip, it’s a protein snack. Add a roasted chickpea salad and suddenly you’re at 15–20 grams before dinner.
Tofu & Tempeh – These get a bad rap, but let them hit a hot pan with garlic and soy sauce and you’ve got 20+ grams in one serving.
Quinoa – Unlike most grains, it’s a complete protein, meaning it has all nine essential amino acids. One cup cooked = 8 grams.
Nuts & Seeds – A handful of almonds, a spoonful of peanut butter, a sprinkle of hemp hearts — these tiny things add up fast.
And here’s the kicker: you don’t have to cram all of your protein into one meal. Your body isn’t ticking off boxes like a strict accountant. It’s more like a rolling average. Eat a variety of plant foods across the day, and your protein adds up naturally.
The “Complete Protein” Myth
Another thing that gets thrown around: “Plants don’t have complete proteins.”
Not exactly true. Many do (quinoa, soy, buckwheat). But even if you’re eating things that aren’t complete, your body is smart. It combines amino acids from different foods throughout the day. That rice and beans combo that’s a staple in so many cultures? Turns out people knew what they were doing long before the nutrition charts caught up.
The Real Question
So if protein isn’t the problem, what is?
The real challenge for most people moving toward a plant-based plate is breaking the mental habit of centering meals around meat. When you remove that anchor, dinner can feel… incomplete. Like something’s missing.
But here’s the shift: instead of one “star” protein surrounded by sidekicks, you build meals where several players share the stage. A chickpea and roasted vegetable grain bowl with tahini drizzle doesn’t feel like a side dish — it feels complete, hearty, and satisfying.
A Day in the Life of Plant Protein
Let’s make this real. Here’s what a typical day might look like for someone aiming for 90 grams of protein:
Breakfast: Overnight oats with soy milk, chia seeds, and a spoonful of peanut butter (20 g).
Lunch: Leftover lentil stew with whole grain toast (25 g).
Snack: Roasted chickpeas and a smoothie with hemp hearts (15 g).
Dinner: Tofu stir-fry with broccoli, brown rice, and cashews (30 g).
No protein powder. No mystery products. Just regular foods you can grab at any grocery store.
Why This Matters
Protein isn’t just about muscles. It’s about energy, recovery, hormones, and staying full. But chasing it in fear misses the point. When you eat more plants, you don’t just meet your protein needs - you also get fiber, antioxidants, and nutrients that animal-based protein can’t deliver in the same way.
That’s why this isn’t just about numbers. It’s about building meals that support your body and taste delicious while doing it.
The Bottom Line
The protein myth has hung around long enough. You don’t have to stress, you don’t have to overthink, and you definitely don’t need to explain yourself at every family barbecue.
Eat beans, eat tofu, eat lentils, eat nuts. Rotate them, mix them, enjoy them. Protein will take care of itself.
And next time someone asks where you get it? Smile, pass them a bowl of your lentil chili, and let the food do the talking.
