How to get enough Protein

No meat how do you get enough protein…?
Most people have no idea how much protein they consume daily. I sure didn’t. I mean, I knew protein was “a thing,” and that meat had it. I’d read those stories about actors eating 60 chicken breasts a day to bulk up for movie roles. But me? I ate chicken sometimes, the occasional burger, and hey, cheese has protein, right? Beyond that, I didn’t think about it. Why bother? It wasn’t a priority.

Switch to a plant-based diet, though, and suddenly everyone is a protein expert. The first question out of their mouths: “How do you get enough protein?” Followed by, “Aren’t you worried you’re not getting enough?” and “Won’t your muscles, like...disintegrate?” Apparently, my protein levels went from “nobody cares” to DEFCON 4.

Here’s how those conversations usually go:

Concerned Stranger: How are you getting enough protein?

Me: Thank you for your concern, but can I ask you a question?

Them: Um, sure. (They brace themselves, worried I might collapse mid-sentence.)

Me: How much protein do YOU eat every day?

Cue the five stages of protein grief:

Denial: "Of course I get enough. I eat normally!"

Anger: "Why is she asking ME? She’s the one not eating meat!"

Bargaining: "I eat eggs! And...uh...other stuff."

Depression: "Wait. Do I get enough? I have no idea."

Acceptance: "Okay, fine, I have no clue how much protein I eat."

The irony? I do know how much protein I eat—without spreadsheets or obsessive tracking. I just eat food with clearly labeled protein content. Revolutionary, I know.

Protein Smoothies for the Win

Start your day with a protein smoothie. It’s easy, tasty, and celeb-worthy (Gwyneth Paltrow has a recipe, if you’re feeling fancy). Here’s my go-to:

Spinach

Vegan protein powder

A frozen banana

Frozen fruit (blueberries are my jam—they taste great and turn the smoothie a pretty purple).

Blend it all up and that’s 30 grams of protein right there, or about 40% of my daily goal. My goal each day is 80 grams. (To figure out your daily goal send me an email and I’ll help you work it out.)

Lunch: Salad Upgrade

Remember that salad I mentioned in Myth #1? (No? Don’t worry, there’s a link below.) Combine all those ingredients : edamame, almonds, a meat substitute and you’ve got a delicious salad with 30 grams of protein. Total so far for the day? 60 grams. Boom.

Dinner: Tofu and Broccoli

Yes, tofu. Don’t roll your eyes—it can be delicious if you buy it pre-seasoned. (Let’s be real: who has time to marinate tofu from scratch?) Warm it up, pair it with some broccoli, and voilà—a protein-packed meal.

Pro tip: Add plant-based butter and a sprinkle of maple pepper to your broccoli. Trust me, it’s a game-changer.

Three ounces of prepared tofu = 14 grams of protein. Add it to the tally, and now we’re at 74 grams.

Dessert: Greek Yogurt + Blueberries

End your day with a dessert that doubles as a protein boost: frozen blueberries mixed into Greek yogurt. That’s 10 more grams, bringing the grand total to 84 grams. Goal crushed.

The Takeaway

On a plant-based diet, you’ll become the most informed person in your friend group about protein intake—and you’ll get to be smug when they ask, “But where do you get your protein?”

You’re welcome.