How to Get Enough Protein on a Plant-Based Diet

Have you considered hopping on the plant-based diet bandwagon but aren’t sure what’s involved? Perplexed about protein for vegans? We’ve got the skinny here.

Plant-Based Protein


If you want to try a vegan lifestyle, be prepared to scrutinize every label. Hidden animal protein in the forms of gelatin, dried egg yolk and dried milk powder can be present in foods ranging from bread to soup.

Vegans need to be sure to get enough protein. Good sources include soy, beans, nuts and seeds. A sample day in the life of a vegan:

Breakfast:  A protein shake is a great way to start the day. Try Sunwarrior Warrior Blend Gluten-Free Raw Vegan Protein in vanilla flavor for an energizing boost.

Lunch: Enjoy a large salad topped with protein-rich beans, such as Eden Foods Organic Black Beans. Add sliced apples spread with high protein Woodstock Farms Organic Sesame Tahini.

Dinner: Make a veggie stir fry with Mori-Nu Silken Extra Firm Tofu. On the side, enjoy brown rice such as Lundberg Organic.

Snacks: Justin’s Nut Butter spread on Orgran Gluten-Free Toasted Buckwheat Crispibread.


Because you can enjoy dairy and eggs, it’s easier to get enough protein.  You can add variety by using vegan options such as tofu and seeds as well.

Breakfast:  An omelet with Native Forest Organic Sliced Crimini Mushrooms and cheese will give you a burst of protein to keep you chugging along all morning.

Lunch: On busy days, consider a protein shake to save time while ensuring you get enough nutrients. You can even get pre-made shakes such as Worldwide Sports Nutrition Pure Protein™ Shake in Vanilla Cream.

Dinner: Try Tinkyada Brown Rice Pasta Spaghetti Style with your favorite pasta sauce. Add mozzarella cheese for a delicious, nutritious meal along with veggies.

Snacks: Keep energy bars on hand such as Quest Nutrition QuestBar Protein Bar in Cookies & Cream flavor.



About Diet Diva

Joanne Eglash,’s Diet Diva, has a master of science in holistic nutrition and more than 15 years experience as a nutrition consultant, blogger, author and journalist. She has written for a wide range of publications and websites, including, Natural Health magazine, Shape magazine, Success magazine, Energy for Women and Chefs. Joanne is currently the national Diets columnist for the online news and entertainment site,, and a features food columnist for Yahoo.

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