Do You Know Your Vegan Protein?
7 Shocking Reasons the Vegan Protein Myth is Total Nonsense (+ Best Protein Boosts!)
The Never-Ending Protein Question
If you’re vegan or even just thinking about cutting back on meat, you’ve probably had someone hit you with the classic:
“But where do you get your protein?”
As if plant-based eaters are just out here surviving on vibes and lettuce. Spoiler alert: protein is everywhere, and most people actually overestimate how much they need.
So today, I’m busting this myth for good.We’re breaking down why protein is NOT a problem for vegans, plus I’ll be sharing my go-to vegan protein powders for anyone who wants an easy boost.
Let’s get into it!
Why the Vegan Protein Myth is Absolute Nonsense
1. Even Meat-Eaters Don’t Think About Their Protein Intake
No one’s out here grilling Uncle Bob about where he gets his protein while he devours a triple cheeseburger and a soda (zero protein in that drink, by the way). But the second you say “I don’t eat meat,” suddenly everyone’s a certified nutritionist.
2. Plants Have Protein (Duh!)
People act like protein only exists in chicken and steak, but spoiler alert: ALL plants contain protein. That means if you’re eating real food and not just potato chips and soda (which are technically vegan, but let’s be real), you’re getting protein.
Want the receipts? I’ve got them. Check out this post on the best high-protein vegan foods (how to use them!) for a deeper dive.
3. How Much Protein Do You Actually Need?
Let’s break it down:
- The average person only needs 0.36g of protein per pound of body weight (unless you’re bodybuilding or running marathons daily).
- That means a 150-pound person only needs around 54g of protein per day.
- One cup of lentils? 18g. A block of tofu? 20g. A peanut butter sandwich? 12g.
Boom. We’re good.
4. Athletes Are Thriving on Plant-Based Diets
Ever heard of Venus Williams, Lewis Hamilton, or literally any plant-based bodybuilder? Yeah, they’re not withering away from a protein deficiency. In fact, studies show that plant-based athletes perform just as well—if not better—than meat-eaters due to faster recovery times and less inflammation. Check out my youngest son @olliefugett !
5. The Real Issue? Most People Get Too Much Protein
Yep. The problem isn’t too little protein, it’s too much. Excess protein (especially animal protein) can put stress on your kidneys and lead to inflammation. Meanwhile, plant-based proteins come with fiber, antioxidants, and zero cholesterol—a win-win!
6. Nobody’s Walking Around with a “Protein Deficiency”
When was the last time you met someone with a protein deficiency? I’ll wait.
Unless someone is literally malnourished(which is a calorie issue, not a protein issue), it’s just not happening. Protein deficiency isn’t a common problem—period.
7. Vegan Protein Powders Are Game-Changers
While most people can get plenty of protein from whole foods, sometimes you need a quick, easy boost—especially if you’re hitting the gym, pregnant, or just on-the-go.
Enter: Vegan protein powders! These bad boys make it easy to meet your protein needs in smoothies, oats, baked goods, and even lattes.
Not sure which one to pick? I got you! Check out my best vegan protein powders guide for my top recommendations.
Conclusion: Y’all, We’re Fine on Protein
Next time someone asks where you get your protein, hit them with:
“The same place your protein gets its protein—PLANTS.”
At the end of the day, protein isn’t a struggle on a plant-based diet. As long as you’re eating a variety of foods (and not just surviving on fries and Oreos), you’ll be just fine.
And if you want a quick, easy way to boost your protein intake, grab a vegan protein powder that actually tastes good. Here are my top picks!
Now tell me—what’s your favorite high-protein vegan food? Drop it in the comments!
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