Your Body Needs Protein, Not Meat: 5 Ways Plant-Based People Get Their Protein
From tofu and lentils to quinoa and leafy greens, plant-based diets offer plenty of healthy, protein-packed options. Learn how you can add more plant power to your plate, too.
Order a salad at a restaurant lately? When the server asks if you’d like to “add a protein,” they probably aren’t offering avocado or black beans. Despite decades of research proving otherwise, the myth that plant-based diets lack protein just won’t die.
Vegetarians and vegans are often stereotyped as weak or unhealthy for skipping animal products—yet heart disease and cancer, two of the leading causes of death in the U.S., are strongly linked to overconsumption of processed meats. You know what isn’t on that list? Protein deficiency from skipping steak.
For too long, “meat” and “protein” have been used interchangeably, thanks to old-school ads, outdated food pyramids, and celebrity endorsements. But here’s the truth: plants are packed with protein—and plenty of it.
Here are 5 ways plant-based people get their protein (and how you can, too).
1. Tofu, Tempeh, and Edamame
Soy-based foods are plant-based protein powerhouses, and they’re incredibly versatile. From crispy tofu stir-fries to smoky tempeh sandwiches, soy products make it easy to get protein without the meat.
Soy is also rich in compounds that may help with hot flashes, support bone health, and protect against disease. Concerned about hormones? Don’t be. Many people worry about soy’s effect on hormones but still consume hormone-laden dairy and eggs without question. Moderate soy consumption as part of a balanced diet is perfectly healthy.
2. Beans and Legumes
Beans and lentils aren’t just protein-packed—they’re also excellent for gut health and can help lower cholesterol. One cup of lentils has nearly 18 grams of protein, plus iron and B vitamins.
Black beans and kidney beans both boast over 15 grams per cup, and black beans also deliver more magnesium per serving than a glass of cow’s milk. Add beans to soups, salads, pasta, or even grind dried beans into flour for baking. Versatile, affordable, and satisfying.
3. Quinoa
Quinoa (pronounced “keen-wah”) is more than just a trendy grain—it’s a complete protein, meaning it contains all nine essential amino acids.
It’s naturally gluten-free and a whole grain, making it a smart choice for people with celiac disease or diabetes. Sub it for rice, stuff it into burritos, toss it into soups, or even bake with quinoa flour. Its mild, nutty flavor and protein punch have earned it a spot on major restaurant menus—and in plant-based kitchens everywhere.
4. Leafy Greens
Believe it or not, leafy greens pack a serious protein punch. Ounce for ounce, spinach contains more protein and iron than beef, chicken, or pork—though of course, nobody’s eating 8 ounces of raw spinach in one sitting.
That’s where cooking comes in: sautéing or wilting greens like spinach, kale, or chard reduces their volume but retains their nutrients and protein. Add cooked greens to soups, sauces, and casseroles for a boost. Adults need about 50–60 grams of protein per day, which is far less than most meat-heavy diets deliver—so yes, greens count.
5. Nuts and Seeds
Hemp seeds, pumpkin seeds, chia seeds, almonds, pistachios, sunflower seeds… the list goes on. Nuts and seeds are packed with protein and loaded with healthy fats, minerals, and vitamins.
Chia seeds even double as an egg replacer in baking, making them a plant-based kitchen staple. Nut and seed butters are another easy way to sneak in protein—but keep portions reasonable since they’re calorie-dense.
Final Thoughts
A standard 8-ounce steak delivers about as much protein as you need for an entire day—yet many Americans consume two to three times that amount daily. Between fast-food breakfasts, oversized sandwiches, and massive dinner portions, it’s easy to overdo it on animal protein without even realizing it.
The reality? Humans need far less protein than we think—and plants have been quietly providing it all along. After all, the animals we eat for protein… get all of their protein from plants.
Sarah, aka: The Plant Based Ginger, has been in the plant-based community for 20+ years and has worked in natural skincare as well as the health and wellness sector. Over the years her love of holistic wellness, essential oils, and plant-based cooking has merged to create the PBG website and social brand. She is a Certified Natural Health Practitioner, Homecook, and Coffee Lover.