How to Get Enough Protein on a Plant-Based Diet

Can I Really Get Enough Protein Without Meat?

Absolutely! With the right plant-based protein swaps, you can fuel your body, support your health, and help the planet—without sacrificing flavor or satisfaction. Many plant-based protein sources also come packed with fiber, antioxidants, and other nutrients—things meat and dairy don’t offer. Even better, they come with environmental perks: less water, less land, and fewer emissions.

Top Plant-Based Protein Swaps (with Grams Per Serving)

Looking to boost your protein without turning to animal products? These plant-powered options have you covered:

🌱 Lentils – 18g per cooked cup. Perfect for soups, salads, and grain bowls.
🌱 Chickpeas – 14.5g per cup. Great for hummus, roasted snacks, or curries.
🌱 Edamame – 18g per cup. Ideal as a snack or in stir-fries.
🌱 Tofu – 44g per cup. Excellent in scrambles, stir-fries, or grilled.
🌱 Quinoa – 24g per cup. A complete protein that works well in salads or as a base.
🌱 Hemp Hearts – 10g per 3 tbsp. Sprinkle on salads, oatmeal, or smoothies.

Do Fruits & Veggies Have Protein, Too?

Yes, fruits and veggies do contain protein. Even common vegetables like broccoli, spinach, Brussels sprouts, asparagus, and potatoes. Furthermore, bananas, berries, and leafy greens also offer small amounts that add up throughout the day. Additionally, you’ll get a boost from whole grains like oats, quinoa, and whole wheat bread—with added fiber and nutrients, too.

💡 Expert Insights
Curious what plant-based doctors say about getting enough protein without meat? These quick videos bust the biggest myths and explain how plants provide all the protein you need.

👉 Scroll to the end of this post to watch and learn.

Simple Plant-Based Protein Swaps and Recipes to Try Today

These easy swaps make it simple to add more plant-based protein into your meals:

🥪 Sandwich Swap: Mash garbanzo beans with Dijon mustard, apple cider vinegar, and sea salt. Add a little curry powder for flavor. Stuff into a whole wheat pita with chopped spinach and cherry tomatoes.

🌮 Taco or Pasta Night: Swap in Beyond Meat or use lentils and mushrooms instead of ground meat. They offer a meaty texture and high protein—without the cholesterol. Check out our Taco and Pasta Recipes for more ideas.

🥗 Salad Upgrade: Skip the chicken and add 1/3 to 1/2 can of beans or edamame instead. You’ll get more fiber and plant protein—plus zero saturated fat.

Why These Small Changes = Big Impact

Even a few plant-based protein swaps each week can make a difference. These small changes support your health, reduce your environmental footprint, and make plant-forward eating easy and enjoyable. Plus, they’re easy to build into meals you already love.

Ready to go deeper? Check out our Staple Salad Recipe for another easy, protein-packed idea!

Want to Hear It Straight from the Experts?

In one video, Dr. Barnard addresses common concerns about obtaining enough protein on a vegan diet.

Additionally, he explains in the next video how all plants contain all essential amino acids—debunking the myth that plant proteins are incomplete.

Meanwhile, Dr. Michael Greger highlights how plant-based proteins are linked to lower risks of chronic disease and even premature death.

1. Watch “Where Do You Get Your Protein?”
2. Watch “Are Plants Adequate Sources of Protein?”
3. Watch “Animal Protein vs. Plant-Based Protein”