Plant Based Protein Sources: Where Do You Get Your Protein?

Protein … that magical macronutrient that seems to be at the top of everyone’s “must eat enough” list. Being Texas born and raised, right in the buckle of the cattle industry belt, I was the stereotypical meat-at-every-meal girl. For most Texans, it just isn’t a proper meal without meat on the plate. I’d look at veggie burgers with suspicion, wondering what weird ingredients were used to create it. And I’ll admit, I enjoyed my fair share of vegan jokes while relishing my Chick-fil-A sandwich.

But then life threw me a curveball (as it tends to do), and I found myself exploring the world of plant-based eating. And of course, that started the concerned friends all asking the same question: “But where do you get your protein?” Sound familiar? If you’re considering a more plant-based lifestyle or if you already eat mostly plant-based  – you’ve probably heard this question more times than you can count, or you may even be asking it yourself. 

Thankfully, our understanding of nutrition has expanded from the days of thinking that protein must only come from chicken breasts, lean beef and protein shakes. Let’s dive into the wonderful world of plant protein, and I promise you’ll come out the other side feeling like a protein pro.

Protein 101 Crash Course: More Than Just Muscle

First things first: the basics. Protein is one of the three macronutrients our bodies need, along with carbohydrates and fats. For some reason, protein always seems to steal the spotlight. It’s like the popular kid in the nutrient high school – everyone’s always asking about it, worried about getting enough of it, while carbs and fats, which are equally as important, are often left out of the conversation. In fact, according to the USDA Dietary Guidelines for Americans, most Americans meet or exceed our daily protein needs while falling far short of our recommended fiber intake (complex carbs including whole grains, fruits and vegetables). But all three macronutrients are crucial for our health. It’s just that protein has a really good PR team.

What role does protein have for our bodies? Sure, it’s great for building those biceps, but it’s also the unsung hero of pretty much every bodily function. While you’re busy living your life, protein is:

• Repairing your cells 
• Boosting your immune system 
• Balancing your hormones 
• Keeping your hair luscious and your nails strong

Here’s a fun little analogy to help explain how the body processes protein. Imagine protein as a charm bracelet with 20 different colored beads, each an amino acid, the building blocks of protein. Your body is pretty amazing and can make 11 of these beads itself, but the other 9? They’re what we call “essential amino acids” – the VIPs (Very Important Proteins) that we need to get from our food.

Here’s the kicker: your body is basically like a master jeweler. It doesn’t need all 20 “beads” at once to make the bracelet. It can collect different beads, including those essential amino acids throughout the day or even over a couple of days. So, while a variety of different plant foods is important, you don’t need to stress about getting a “complete protein” with all essential amino acids at every meal. Your body’s got this!

Plant vs. Animal Protein: The Great Showdown

Now, I can almost hear many of you thinking, “But isn’t animal protein the best?” I’ll tackle this question head-on.

Quality matters, not source. Plant proteins are just as effective as animal proteins for muscle synthesis. The key is getting enough total protein and all those essential amino acids throughout the day.

But here’s where it gets interesting: studies, including a massive one published in the Journal of the American Medical Association, which followed over 130,000 people for up to 32 years, have shown that replacing animal protein with plant protein is linked to a significantly lower risk of death from all causes.

And if you need more convincing, just look at some of the plant-powered athletes out there. Patrik Baboumian, former Germany’s Strongest Man, can lift more than most of us can dream of. Venus Williams, the tennis superstar, fuels her Grand Slam-winning gameplay with plants. And Scott Jurek, an ultramarathon champion, runs hundreds of miles on plant power alone. These amazing people are living proof that you can thrive, not just survive, on plant proteins.

Quantity is easier than you think: Aim for about 10-15% of your daily calories from protein. For a 2000 calorie diet, that’s about 50-75g of protein. Sounds more doable now, doesn’t it?

Another bonus? Plant proteins come packed with fiber, antioxidants, and usually contain less saturated fat than animal proteins.

Plant-Based Protein Sources: Your Comprehensive Guide That’s More Than Just Beans

Now, I’ll address the burning question you still have: “Can plants really provide all the protein I need?” The short answer: Absolutely! 

Here’s a little sample platter of protein-packed plants:

• Legumes: Think beans, lentils, chickpeas. These are the “power lifters” of the plant protein world.  A cup of lentils packs about 18g of protein. That’s more than you’d get in a small burger!
• Soy foods: Tofu, tempeh, edamame. Half a cup of firm tofu gives you about 10g of protein. And before you ask – no, soy won’t give you cancer or man boobs. That’s a myth that has been debunked.
• Whole grains: Quinoa, oats, wild rice. These aren’t just carbs. A cup of cooked quinoa offers about 8g of protein.
• Nuts and seeds: Almonds, pumpkin seeds, chia seeds. A quarter cup of almonds gives you 7g of protein, and they’re beneficial for heart health.
• Veggies: Can you believe that even veggies have protein? A cup of cooked spinach has about 5g.

You might be thinking, “Sure, but how much work is it to actually get enough protein?” Let me show you just how effortless it can be. Here’s a quick meal plan idea that stacks up the protein without even breaking a sweat:

• Breakfast: Oatmeal with soy milk, chia seeds, and fruit (about 15g protein)
• Lunch: Quinoa bowl with mixed veggies and chickpeas (about 20g protein)
• Snack: Hummus with veggie sticks (about 8g protein)
• Dinner: Lentil curry with brown rice and steamed broccoli (about 25g protein)

That’s about 68g of protein, and we haven’t even tried! See how easy that was? 

So, the next time someone asks you, “But where do you get your protein?”, you can smile knowingly and say, “Oh, just from a variety of wholesome, plant-based foods. It’s easier than you’d think!”

Remember, transitioning to a more plant-based diet doesn’t have to be all or nothing. Start small by replacing some of your meat-heavy meals with plant-based, and most importantly, have fun experimenting!  Your taste buds, your body, and maybe even the planet will thank you.

Do you need a quick cheat sheet of plant-based foods and their protein content, along with a few protein-packed recipes? Download our free “Plant Protein & Macro Cheat Sheet” and discover how easy it can be to get all the nutrients you need from plants!

What are some of your favorite protein-rich foods that are plant-based? Share in the comments – your go-to might be someone else’s new discovery!

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