Jun 30, 2026 · 13 min · 7 segments
Will eating plant-based give enough protein? This is one of the most common questions I get from those considering a plant-based diet. And for those who have started a plant-based diet, protein…
They fear that eating a plant-based diet will cause them to lose or have weak muscles.
This may especially be a concern for those lifting weights or wanting to build muscle.
The biggest reason for this is because many people think of eating plant-based as eating just fruits and vegetables, which are seen to be low in protein.
It's true that one of the biggest benefits we get from meats and other animal-based foods is protein.
So since we're so used to getting protein from meats, we're now at a loss at how to manage without them.
Growing up and for part of my adult life, nearly all my meals and entrees had meats, including soups, stir-fries, lasagnas, and spaghetti pasta sauces, because that's all I knew how to cook.
All the recipes I jotted down from my mother and grandmother included beef, chicken, pork, turkey, or fish in them.
Even in dietetic school, only the bare minimum was covered on vegan or vegetarian diets.
Instead, a lot of the focus was still on including animal-based products as part of a quote-unquote balanced or healthy diet.
So when I first started my transition into plant-based eating, I was just like you.
I didn't know where to get my protein and how to use all these new whole plant-based food ingredients until I started researching and looking into them one by one and learning about them.
But now, knowing a lot more about plant-based proteins, I want to turn back and help those who are starting in this area so they can feel more confident making this transition.
Because success with plant-based eating is not about just eating anything that's plant-based or vegan and hoping for the best.
There does need to be some thought and intention behind planning the meals in your day, the smart way, so you can easily meet your daily protein needs.
They fear that eating a plant-based diet will cause them to lose or have weak muscles.
This may especially be a concern for those lifting weights or wanting to build muscle.
The biggest reason for this is because many people think of eating plant-based as eating just fruits and vegetables, which are seen to be low in protein.
It's true that one of the biggest benefits we get from meats and other animal-based foods is protein.
So since we're so used to getting protein from meats, we're now at a loss at how to manage without them.
Growing up and for part of my adult life, nearly all my meals and entrees had meats, including soups, stir-fries, lasagnas, and spaghetti pasta sauces, because that's all I knew how to cook.
All the recipes I jotted down from my mother and grandmother included beef, chicken, pork, turkey, or fish in them.
Even in dietetic school, only the bare minimum was covered on vegan or vegetarian diets.
Instead, a lot of the focus was still on including animal-based products as part of a quote-unquote balanced or healthy diet.
So when I first started my transition into plant-based eating, I was just like you.
I didn't know where to get my protein and how to use all these new whole plant-based food ingredients until I started researching and looking into them one by one and learning about them.
But now, knowing a lot more about plant-based proteins, I want to turn back and help those who are starting in this area so they can feel more confident making this transition.
Because success with plant-based eating is not about just eating anything that's plant-based or vegan and hoping for the best.
There does need to be some thought and intention behind planning the meals in your day, the smart way, so you can easily meet your daily protein needs.
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