As we get further into Veganuary, the month where millions ditch meat and dairy for fiber and antioxidant-rich potatoes, rice, beans, corn, vegetables and fruits, a common question surfaces time and again: “Where do you get your protein if you don’t eat meat?” It’s a fair question, given the popular but false belief that meat is the superior or even the only source of high-quality protein. However, meat is one of the worst sources of protein because of its high fat and carcinogen properties and therefore its view as a source of protein couldn’t be further from the truth. Let’s unpack the myth and discover how a plant-based whole foods diet provides all the protein you need, and why you might not need as much protein as you think.

Understanding Protein and Amino Acids

Protein is involved in everything from cellular repair and enzyme function to muscle building. Proteins are made up of amino acids, some of which are termed ‘essential’ because our bodies can’t make them—they must come from our diet. It’s here that the plot thickens: despite common misconceptions, plants provide all the essential amino acids we need.

How Much Protein Do We Really Need?

The obsession with protein intake, particularly in the fitness world, has many of us believing that more is always better. However, according to the Dietary Reference Intake report for macronutrients, the average adult needs only about 0.8 grams of protein per kilogram of body weight per day. For a 70 kg (154 lb( adult, that’s about 56 grams of protein daily—easily achievable on a plant-based whole foods vegan diet. Your body excretes excess protein through the kidneys.

Superior Plant-Based Whole Foods Protein Sources

Numerous studies and expert sources, including NutritionFacts.org by Dr. Michael Greger, highlight the efficacy of plant sources in meeting our protein needs. After all, the biggest animals on earth cows, elephants and giraffes are all plant-based. We are too. Here are a few robust plant-based protein sources:

  • Legumes: Beans, lentils, and chickpeas are not only rich in protein but also fiber and iron. For instance, one cup of cooked lentils provides about 18 grams of protein.
  • All Green Vegetables: Spinach, broccoli, watercress, sprouts.
  • Whole Grains: Quinoa, buckwheat, and barley. Quinoa is particularly notable as it contains all nine essential amino acids.
  • Nuts and Seeds: Almonds, chia seeds, flaxseeds, and hemp seeds are great for snacking and enriching meals with proteins and other nutrients.
  • Soy Products: Tofu, tempeh, and edamame are excellent sources of high-quality protein that rival the protein content of many meats.

The Benefits of Plant-Based Whole Foods Protein

Research published by the American Heart Association, indicates that diets higher in plant proteins are associated with lower levels of our number one causes of pre-mature death, heart disease, hypertension and stroke. Plants are lower in saturated fats and free from cholesterol and that makes them fantastic for our heart-health.

Furthermore, a study in JAMA Internal Medicine found that high animal protein intake was positively associated with cardiovascular mortality, whereas high plant protein intake was inversely related to all-cause mortality (Song et al., 2016). This highlights not just the safety but the health advantages of plant-based protein sources.

Our Skin Also Benefits By Eating Plant Proteins

Skin is an elimination organ and when we overload it with high fat animal protein it becomes stressed, worn-out looking, saggy and blemished. The vitamins and fiber in starches, greens, beans and colorful vegetables provide skin its needed protections from the elements and its ability to rebuild itself. After all the skin is our first line of defense from the elements and it needs the support of the carotenoids which are only found in plants.

Get On The Journey By Eating Plant-Based Proteins During Veganuary

If you’re participating in Veganuary or just curious about incorporating more plant-based foods into your diet, it’s easier than you might think to get enough protein. Many recipes and meal ideas are available that showcase how to deliciously integrate these protein sources into your daily meals.

For those new to plant-based eating or looking for more guidance, we have created a 14-Day Gut and Skin Reset to provide you with 14 days’ worth of plant-based recipes, answers to frequently asked questions, a guide to being plant-based and 2 plant-based supplements to support you on your journey to help your bones, skin and joint health. Shop the resets here.

Remember, the journey to a healthier lifestyle doesn’t have to be complicated—it can be as simple as rethinking where you get your protein this Veganuary!

References:

  • Song, M., Fung, T. T., Hu, F. B., Willett, W. C., Longo, V. D., Chan, A. T., & Giovannucci, E. L. (2016). Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA Internal Medicine, 176(10), 1453. https://doi.org/10.1001/jamainternmed.2016.4182
  • Greger, M. (n.d.). NutritionFacts.org. Retrieved January 4, 2025, from https://nutritionfacts.org/