Plant-Based Protein: You’re Probably Already Getting Enough

You tell someone you eat a plant-based diet, and the next question out of their mouth is likely, “But where do you get your protein?” Shrieks are heard. Gasps are felt. Soybeans fall from the sky. 

People are obsessed with talking about protein. We hear about it all the time. And if one didn’t know any better, it might seem like we should all be scrambling to shovel in as much protein as possible or risk falling apart.

Here’s the truth: If you eat enough calories from a variety of whole plant foods, especially beans, legumes, tofu and tempeh, it’s very likely you’re already getting enough protein. For example, our co-founder has never eaten meat in her life and guess what? She’s alive, she’s healthy, and she gets plenty of protein.

With that, we are here to educate, and this question comes up so often we decided to talk to the experts, do some research, and combine all of our best knowledge into one protein-centric blog post. 

Let’s dig in. 

Plants have plenty of protein.

You don’t need animal products to meet your needs with these delicious plants.

Seitan (wheat gluten) 20–25g per 3 oz; very high in protein, often used as a meat substitute
Tofu 20 g per cup
Lentils 18 g protein per cooked cup
Tempeh 16 – 18 g per 3 oz
Edamame 17g per cooked cup
Chickpeas ~15 g per cooked cup
Black beans ~15 g per cooked cup
Soy curls 11 g per ¾ cup
Hemp seeds 10 g per 3 tablespoons
Pumpkin seeds 9 g per ¼ cup
Quinoa 8 g per cooked cup
Chia seeds 5 g per 2 tablespoons

It’s not just about the quantity of the protein, it’s about quality.

Dietitian Brenda Davis emphasizes redefining “protein quality.” Instead of just amino acids and digestibility, we should also look at long-term health impacts and sustainability. Plant proteins deliver fiber, antioxidants, and phytonutrients that animal proteins do not—all while being gentler on the environment.

How much protein do you actually need?

Before we dive into how much protein you actually need, just know that it’s easily met with a whole-food plant-based diet without tracking or stressing.

The standard recommendation is 0.8 grams per kilogram of healthy body weight

• Average woman: ~46 grams/day
• Average man: ~56 grams/day

Special considerations from Brenda Davis, RD:
There are some considerations that could mean you may need more than the recommended 0.8g of protein per kg. Here are a few and how much protein Brenda recommends. Calculate protein needs based on healthy body weight, not current weight, if you are under or overweight.

• Active adults: 1.0–1.2 g/kg
• Older adults (60+): 1.2 g/kg, sometimes up to 1.4- 1.6 kg if facing muscle loss
• Pregnant women: 1.1 g/kg
• Lactating women: 1.3 g/kg

How much protein would you typically get in a day on a plant-based diet?

• Breakfast: Cardamom Vanilla Overnight Oats 13 g
• Lunch: Lentil & Spinach Soup and Toasted Baguette 24 g
• Snack: Quick Hummus + veggie sticks 9 g
• Dinner: Tofu & Broccoli Stir Fry over Brown Rice 20 g

That’s over 65 grams, without protein powders. If you’re super active, add in a smoothie with nut butter or double up on the tofu, and you’ve easily met your macros.

What happens if you get too much protein?

Evidence shows that diets very high in protein, especially from animal sources (>20–25% of calories), are linked to:

• Higher IGF‑1 levels → faster cell growth (good for bones, not so great for cancer risk)
• Higher rates of diabetes and cardiovascular disease
• Displacement of protective foods like fruit, grains, and vegetables

Plant proteins don’t carry the same risks, but giant scoops of isolated powders aren’t health magic either. Whole food sources win every time.

Protein is important, but it doesn’t deserve the spotlight it gets. When you eat a variety of whole plant foods, you’ll naturally get enough to thrive without shakes, powders, or stressing about every gram.

So next time someone asks where you get your protein, you can smile and say:

“From plants, and I’m getting plenty.” 🌱💪

If you are working on upping your plant-based protein, here’s how to do it in the Clean Food Dirty Girl member portal

• Search by ingredient for higher-protein sources like chickpeas, tofu, etc. 
• Check out our new protein-focused meal plan that Dirties requested. 
• Look at the nutrition information to see protein amounts. 
• Check out our protein-centric recipe collections: Protein Powerhouse Meals and Protein Powerhouse Staples. 

Small tweaks to boost protein with plant sources

• Start your day with this Porridge, a whopping 15 g of protein per serving!
• Swap almond milk for soy milk and an extra 7g of protein per cup
• Add PB2 powder to smoothies or sauces 
• Add ⅓ cup tofu cubes or these Greek Feta Crumbles to a salad
• Sprinkle our Dirty Omega Mix on everything
• Spread hummus on toast
• Eat edamame as a snack
• Make these Easy Plant-Based Protein Bars

What’s the best plant-based protein powder?

Although it’s absolutely possible to get all your protein from food, we know some people prefer the protein powder route, and we’re not the protein police. If taking a powder is going to help reduce your worry about it, do it!  Brenda suggests choosing a plant-based protein powder with multiple sources.

Blended powders provide a better mix of amino acids (potato protein, for example, has an impressive profile). The downside? Many powders are contaminated with heavy metals, so it’s important to look for third-party testing (like the Clean Label Project). Also, check the label for added sugars, preservatives, or artificial sweeteners, and keep it as clean as possible. Hemp and pea proteins are solid options.

“Don’t lose too much sleep over protein. Just think: what’s my protein source for this meal? If you’re adding beans, tofu, or seeds across your day, you’re fine. Whole foods make it easy.”
– Brenda Davis, RD

That said, most people don’t need protein powders at all if they eat a balanced, whole-food diet. But they can be helpful for those with a lower calorie intake. If you are going to incorporate protein powder, we recommend Complement’s plant-based protein powder (affiliate link).

A note from our Co-Founder, Molly 

I go to a weight-lifting class two, sometimes three evenings a week. The other night, when I got home, I was going to eat pasta with red sauce, sautéed zucchini, mushrooms, and onions, topped with some walnut parm. Since I eat a wide variety of whole plant foods on a daily basis, I don’t count macros. But because I had just spent an hour lifting heavy weights, I decided to add some canned kidney beans and baked tofu to my pasta.

How much protein did my final plate of pasta have? I have no idea, but by adding in two high-protein plant-based ingredients, I knew it had more protein than it would have without those ingredients. 

Takeaway: I focus more on the ingredients and less on the specific amount of protein in each meal. I know that beans, legumes, soy products, nuts, and seeds have the highest amount of protein of all the plant foods. So when I feel like upping my protein intake, I just add in more of those foods to what I’m already eating. Easy peasy. Our plant-powered staples recipe collection is perfect for this. Batch a few of these beauties and add them to your meals, just like I did after my workout.

Happy eating.

Xo 
Team Dirty

Resources

• Panicking About Protein? Dietitian Brenda Davis Breaks Down the Hype (And Confirms You Can Get All You Need from Plants)
• Plant-Powered Protein: Nutrition Essentials and Dietary Guidelines for All Ages
• The Great Protein Fiasco on NutritionFacts.org

Frequently asked questions about plant-based protein

Can you really get all essential amino acids from plants?
Yes. Many plant sources contain all nine essential amino acids. As Brenda Davis explains, you don’t need to “combine” specific foods at each meal, eating a variety across the day easily provides what you need.

How much protein do I need per day?
Most adults need about 0.8 g of protein per kilogram of healthy body weight (roughly 46 g for the average woman and 56 g for the average man). Active adults or older adults may benefit from 1.0–1.2 g/kg—and up to 1.4 g/kg if rebuilding muscle after illness or injury.

Is soy protein healthy or harmful?
Soy is not only safe, it’s one of the most concentrated and high-quality plant protein sources available. Research shows soy foods like tofu, tempeh, soy milk, and edamame help support bone health, muscle maintenance, and may lower chronic disease risk.

Do vegans or plant-based eaters need protein powders?
Not usually. Most plant-based eaters easily exceed their protein needs from whole food sources. Powders can help if you’re an athlete with very high requirements or you eat very few calories, but they aren’t necessary for general health. If you use them, choose clean, third-party tested products without artificial additives. This is the one we recommend. 

What are the best plant-based protein sources?
Legumes: lentils, chickpeas, black beans
Soy foods: tofu, tempeh, soy milk, edamame, soy curls 
Seeds: hemp, chia, pumpkin, sunflower
Grains: quinoa, oats, buckwheat
Seitan: high in leucine, helpful for muscle growth

Is too much protein harmful?
Very high protein intake from animal sources has been linked to higher rates of heart disease, diabetes, and cancer. Excess plant protein is less risky, but loading up on powders or extreme amounts can crowd out other essential foods like fruits and vegetables. Balance is best. It can also harm the liver. 

Do older adults need more protein?
Yes. After age 65, the body digests protein less efficiently. Brenda Davis recommends aiming for 1.2 g/kg (instead of 0.8 g/kg), and sometimes more if there’s muscle loss. Choosing protein-rich foods like tofu, beans, soy milk, or seitan makes this simple without excess calories.