Discover the best vegan protein sources to meet your protein needs on a plant-based diet, including lentils, quinoa, and tofu, ensuring you get all essential amino acids.
Are you considering a plant-based diet but worried about getting enough protein? Or maybe you’re already following a vegan diet and want to optimize your protein intake. Look no further!
In this comprehensive guide, I’ll explore the world of plant-based proteins and show you how easy it is to meet your nutritional needs without relying on animal products.
Yes, yes, and yes! Eating plant-based foods can and will provide more than enough protein. Here’s to good health and delicious food!
Table of Contents
Why Protein Matters
Protein is an essential macronutrient that plays a crucial role in our bodies. It provides the building blocks for muscles, bones, skin, and virtually every other tissue in the human body. Protein is also vital for:
- Maintaining and repairing tissues
- Producing enzymes and hormones
- Supporting a healthy immune system
- Promoting satiety and aiding in weight loss
The good news is that a well-planned plant-based diet can easily provide all the protein you need for optimal health.
How much protein do you need?
Before diving into protein sources, let’s address a common concern: “How much protein do I really need?” The answer varies depending on factors like age, sex, weight, and activity level. However, general guidelines suggest:
- For most adults: 0.8 grams of protein per kilogram of body weight per day
- For athletes or very active individuals: 1.2 to 2.0 grams per kilogram of body weight per day
For example, a sedentary 154-pound adult would need about 56 grams of protein daily, while an active individual of the same weight might require up to 140 grams.
It’s worth noting that most people, including those on a vegan diet, easily meet or exceed these recommendations without special planning. Protein deficiency is extremely rare in developed countries, even among vegans and vegetarians.
Dispelling the myth of incomplete plant protein
One persistent myth about plant-based proteins is that they are “incomplete” or inferior to animal protein. This misconception stems from the idea of complete protein, which contains all nine essential amino acids in adequate amounts.
While it’s true that some plant proteins may be lower in certain amino acids compared to animal sources, a varied plant-based diet easily provides all the essential amino acids your body needs. The key is to eat a diverse range of plant foods throughout the day.
Top plant-based protein sources
Now, let’s explore some of the best vegan protein sources that will help you thrive on a plant-based diet:
Legumes
Legumes are powerhouse plant-based proteins and should be a staple in any vegan diet. They’re not only rich in protein but also high in fiber, vitamins, and minerals.
- Black beans: 15 grams of protein per cup (cooked)
- Lentils: 18 grams of protein per cup (cooked)
- Chickpeas (garbanzo beans): 15 grams of protein per cup (cooked)
- Green peas: 8 grams of protein per cup (cooked)
- Black-eyed peas: 13 grams of protein per cup (cooked)
Legumes are incredibly versatile and can be used in soups, stews, salads, and as meat substitutes in various dishes.
Barbecue Sweet Potato Chickpea Burgers (Vegan)
Barbecue Sweet Potato Chickpea Burgers are flavorful, healthy, and so easy to make! Great on a bun or eaten alone with avocado slices.Oil-free, gluten-free, and vegan.
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Easy Vegan Black Bean Meatballs
Easy Vegan Black Bean Meatballs are a delicious plant-based alternative to regular meatballs. These hearty and savory veggie meatballs are perfect over pasta with marinara sauce, a party appetizer, or making an incredible vegan meatball sub. Low-fat, oil-free, and filling!
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Butternut Squash Black Bean Enchiladas (Vegan, Oil-Free)
This hearty butternut squash black bean enchilada recipe is so easy to make, vegan, and oil-free. The perfect plant-based comfort food for fall.
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Easy Black Beans
This Easy Black Beans Recipe is fast, delicious, and so easy to make. Made in one pot and with only 6 ingredients, this recipe is sure to be a go-to for family dinners.
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Sweet Potato Black Bean Chili
Sweet Potato Black Bean Chili that’s loaded with protein, fiber, and healthy delicious veggies. A hearty vegan meal ready in 30-minutes.
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The Easiest Vegan Black Bean Burgers
Looking for a quick and delicious plant-based burger you can throw together? These quick and easy vegan black bean burgers are simple, delicious, and healthy.
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Soy Products
Soy is a complete protein source and one of the most protein-rich plant foods available.
- Tofu: 10 grams of protein per ½ cup
- Tempeh: 15 grams of protein per ½ cup
- Edamame: 8 grams of protein per ½ cup
- Soy milk: 7 grams of protein per cup
Soy products are excellent meat substitutes and can be used in a variety of dishes, from stir-fries to smoothies.
Vegan Bulgogi (Korean BBQ Beef)
Spicy, sweet, and savory Vegan Bulgogi (Korean BBQ Beef) made with soy curls. This meatless version of a traditional Korean beef dish is so easy to make and just as tasty as the real thing.
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Easy Vegan Sausage Crumbles
Easy vegan sausage crumbles are so easy to make, incredibly realistic in taste and texture, and much healthier than store-bought vegan “meat”. This recipe is also completely oil-free.
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Vegan Italian Sausage Crumbles with TVP
Vegan Italian Sausage Crumbles are so easy to make and a great meat replacement for certain plant-based recipes. Made with Textured Vegetable Protein along with a mix of herbs and spices like ground fennel seeds, sage, thyme, and more, these veggie crumbles are the perfect addition to favorite savory plant-based recipes like chili, pasta sauce, pizza, and more. Low-fat, high in protein, and gluten-free.
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Easy TVP Taco Meat (Vegan, 10 Minutes)
This TVP Taco Meat recipe has the texture of ground beef and is easy to make! Use it to make street tacos, a satisfying vegan taco bowl, or top your favorite salad. Delicious, healthy, cheap, and plant-based!
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Vegan BBQ Tempeh Ribs
BBQ Tempeh Ribs are smoky, sweet, savory, and so easy to make. Smother these vegan ribs in my homemade barbecue sauce then bake or grill for one amazing backyard bbq!
Smoky Maple Tempeh Bacon
This Tempeh Bacon is absolutely delicious and super easy to prepare. It’s sweet, savory, smoky, and delicious! Pile it high in sandwiches, on top of salads, or anywhere you’d normally put bacon.
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Vegan BBQ Tempeh Sandwich with Creamy Kale Slaw
This Vegan BBQ Tempeh Sandwich is full of flavor and topped with creamy kale slaw. Healthy, meaty, so satisfying, and absolutely delicious! Guaranteed to please any meat-eater.
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Vegan BLT Salad with Tempeh Bacon & Ranch Dressing
Get the flavors of the classic blt sandwich in this amazing Vegan BLT salad. It’s filled with sweet and salty tempeh bacon, crisp romaine lettuce, sweet cherry tomatoes, thinly sliced red onion, and creamy vegan ranch dressing.
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Vegan Buffalo Tofu Wings
Vegan buffalo tofu wings are the perfect appetizer, game day snack, or comfort food. Tofu slices covered in a crunchy panko bread crumb mixture, tossed in a hot and spicy buffalo sauce and baked to crispy perfection.
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Crunchy Tofu Fish Fillets (Healthy, High Protein)
Crunchy Tofu Fish Fillets are a healthy vegan recipe that is high in protein, low in fat, and easy to make. Tofu replaces fish for a quick, high-protein meal.
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Eggy Tofu Patties (Vegan)
This vegan eggy tofu patty recipe is a delicious alternative to eggs. It’s easy, oil-free, and makes an incredible breakfast sandwich!
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Cajun Blackened Tofu Sandwich with Sriracha Coleslaw
Perfectly spiced Cajun blackened tofu and crunchy sriracha coleslaw smother a hearty whole-grain roll to make this amazing vegan sandwich. Spicy, filling, and loaded with delicious flavor!
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Easy Vegan Tofu Feta Cheese
This vegan tofu feta is an excellent substitute for the classic Greek cheese. Fresh, flavorful, and perfect in salads or sandwiches, it’s nut-free and easy to make.
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Easy Grilled Teriyaki Tofu Skewers
Quick and easy grilled teriyaki tofu skewers covered in a homemade teriyaki sauce and grilled to perfection. Healthy, vegan, and delicious!
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The Best Vegan Breakfast Sandwich with Tofu & Grilled Romaine
The best vegan breakfast sandwich! Seasoned tofu, grilled romaine, smashed avocado, and thick slices of tomato on a whole-grain bun. Packed with protein, filling, and delicious!
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Vegan Black Pepper Tofu
This vegan Black Pepper Tofu recipe is a delicious tofu stir fry with crunchy red bell peppers and red onion smothered in a sweet, peppery sauce. Serve it over brown or white rice for an easy weeknight meal that’s healthier and way better than takeout!
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Quick and Easy BBQ Soy Curls
Quick and Easy BBQ Soy Curls made with Easy Homemade BBQ Sauce. Loaded with protein, NON-GMO, a great source of fiber and made with whole soybeans. Ready in as little as 10 minutes!
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Cheesy Vegan Grits Bowl with BBQ Soy Curls and Kale
This Vegan Grits Bowl with BBQ Soy Curls and Sauteed Kale is the definition of comfort food. A delicious and healthy plant-based breakfast bowl featuring creamy cheesy grits, hearty bbq soy curls, and greens. A truly satisfying way to start the day.
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Nuts and Seeds
Nuts and seeds are not only great sources of protein but also provide healthy fats and a range of vitamins and minerals.
- Almonds: 6 grams of protein per ounce
- Peanut butter: 8 grams of protein per 2 tablespoons
- Pumpkin seeds: 9 grams of protein per ounce
- Sunflower seeds: 6 grams of protein per ounce
- Chia seeds: 4 grams of protein per 2 tablespoons
- Hemp seeds (hemp hearts): 10 grams of protein per 3 tablespoons
Nuts and seeds make great snacks, can be added to salads, or used in baking for an extra protein boost.
Raw Oat Blueberry Banana Nut Power Bowl
A delicious and amazingly healthy breakfast dish made with raw oats, blueberries, banana, and walnuts.
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Easy Homemade Larabars (4 Ingredients, Gluten-Free)
Easy Homemade Larabars made with just four simple wholesome ingredients. Delicious, portable, and convenient. Here’s how to make your own!
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Healthy Vegan Chocolate Cake Pops
Dairy and refined sugar are a thing of the past with these vegan chocolate cake pops. The only thing left is pure guilt-free deliciousness. Gluten-free, plant-based, and easy to make.
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The Best Vegan Almond Flour Pancakes (Gluten-Free)
Vegan almond flour pancakes are the perfect healthy and plant-based way to start your day. Naturally gluten-free and made with whole-food ingredients, they’re thick, fluffy, and absolutely delicious! Oil-free and egg-free.
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Peanut Butter Protein Energy Bites (Vegan, Gluten-Free)
Peanut Butter Protein Energy Bites made with oats, dark chocolate chips, chia seeds and flax! A great source of protein, fiber, and healthy fats. They’re perfect as a snack or breakfast on the go. Filling, require no baking, healthy, and delicious!
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Vegan Bolognese Sauce With Cauliflower and Walnuts
This Vegan Bolognese sauce is amazing! A classic Italian favorite made using cauliflower, mushrooms, and walnuts. It’s meaty, rich, hearty, savory, and absolutely delicious! It’s also completely oil free and plant based.
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Grilled Almond Butter & Strawberry Sandwich
This Grilled Almond Butter and Strawberry Sandwich is a delicious, kid-friendly twist on classic peanut butter and jelly sandwiches. It’s a great afternoon snack and perfect for a quick breakfast or a healthy lunch.
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Whole Grains
Whole grains are not only a good source of complex carbohydrates but also contribute significantly to your daily protein intake.
- Quinoa: 8 grams of protein per cup (cooked)
- Wild rice: 7 grams of protein per cup (cooked)
- Brown rice: 5 grams of protein per cup (cooked)
- Oats: 6 grams of protein per cup (cooked)
- Sprouted grain bread: 8 grams of protein per 2 slices
Incorporating a variety of whole grains into your diet ensures you’re getting a good mix of amino acids along with fiber and other nutrients.
Creamy Chai Spiced Rice Pudding (Vegan, Healthy)
Creamy Chai Spiced Rice Pudding recipe made with almond milk, chai spices, and sweetened with maple syrup. So cozy for winter! Vegan, gluten-free, healthy!
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Gluten-Free Chocolate Chai-Spiced Oatmeal Cookies
Easy Gluten-Free Chocolate Chai-Spiced Oatmeal Cookies: flourless, oil-free, naturally sweetened, and ready in less than 30 minutes!
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Apple Banana Oat Muffins (Vegan, Oil-Free)
These vegan apple banana oat muffins without oil are healthy and delicious. They are perfectly moist and so easy to make using only simple wholesome ingredients. Great as a quick grab snack or breakfast! Gluten-free and refined sugar-free.
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How To Make Oat Milk
Learn how to make oat milk at home with only 2 ingredients. It’s so easy and ready in less than 5 minutes. It’s creamy, nutritious, and so good. Homemade oat milk is great for baking, your morning coffee, cereal, and more!
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3 Ingredient Peanut Butter Oatmeal Bars (No Bake)
Peanut Butter Oatmeal Bars are so easy to make and require only 3 wholesome ingredients with no baking. Kid-friendly, healthy, and the perfect dessert or snack. Vegan and gluten-free.
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Chocolate Banana Oatmeal Cookies (Vegan, Oil-Free)
Chocolate Banana Oatmeal Cookies are a healthy snack you can make in minutes. All you need are 4 wholesome ingredients and 1 bowl to make these deliciously simple treats. Vegan and oil-free.
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Vegan Pumpkin Pie Overnight Oats
Vegan Pumpkin Pie Overnight Oats are so easy and absolutely delicious. A simple make ahead breakfast loaded with protein and fiber so you’ll stay full and clean. Hearty oats, fall spices, sweet pumpkin, chia and flax, are sweetened with a bit of maple syrup. It’s fall in a jar.
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Quinoa Chipotle Bowl With Southwest Tahini Sauce
This Quinoa Chipotle Bowl is a hearty and savory dish that is super easy to make and delicious. Topped with a southwesttahini sauce, this dish will satisfy vegans and non-vegans alike.
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Blueberry Quinoa Breakfast Bowl
This delicious Blueberry Quinoa Breakfast Bowl is a great way to start the day. Cooked with bananas and topped withmaple syrup, pecans, and almond milk. It’s so easy! All you need are4 ingredientsand less than20 minutes total.
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Quinoa Black Bean Salad
This Quinoa Black Bean Salad is super hearty. It’s perfect as a meal all by itself but goes nicely with the main course as well. Vegan, gluten free, loaded with protein, low-fat, and ready in 20 minutes!
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Quinoa Mixed Berry Crumble (Vegan, Gluten-Free)
Quinoa mixed berry crumble is an easy dessert recipe that combines the sweetness of fresh or frozen fruits with a crunchy, nutty quinoa crumble topping. Healthy, vegan, and gluten-free.
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Perfect Instant Pot Brown Rice
Perfect Instant Pot Brown Rice is so easy to make, fluffy, and delicious. This pressure cooker rice recipe is hands-off and great for your weekly meal prep menu.
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Nutritional Yeast
Nutritional yeast is a deactivated yeast that’s become a favorite among vegans for its cheesy, nutty flavor and impressive nutritional profile.
- 8 grams of protein per ¼ cup
Nutritional yeast is also fortified with B vitamins, including B12, which can be challenging to obtain on a vegan diet. Sprinkle it on popcorn, add it to sauces, or use it as a cheese substitute in recipes.
The Best and Easiest Vegan Queso Recipe
The best and easiest vegan queso recipe ever! It’s creamy, cheesy, indulgent, and tastes so much like the real thing! Made with cashews, nutritional yeast, diced tomatoes, and green chilies, no one will ever guess it’s vegan, dairy-free, and healthy. This recipe is based on this solid 5-Ingredient Vegan Queso recipe from Nora Cooks.
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Seitan (Wheat Gluten)
Seitan, also known as “wheat meat,” is made from vital wheat gluten and is one of the most protein-dense plant foods available.
- 25 grams of protein per 3.5 ounces
Seitan has a meaty texture and is often used as a meat alternative in sandwiches, stir-fries, and other dishes where you might typically use animal protein.
Smoked Vegan Turkey Deli Meat
Homemade Vegan Deli Slices take10 minutes to prepare.They areeasy to make,freezer-friendly,high in protein,cheaper and healthier than store-bought, and taste and texture just like smoked turkey!
Maple Glazed Vegan Ham
This Maple-Glazed Vegan Ham is so easy to make and perfect for your holiday meal or Sunday dinner. It’s smoky, sweet, savory, and meaty, and it makes the best vegan ham sandwiches!
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How To Make Seitan At Home (Easy Step-by-Step Guide)
Seitan is a “wheat meat” made from vital wheat gluten. It’s high in protein, low in fat, and cheap to make. It’s a great substitute for meat, fish, or chicken.
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Easy Vegan BBQ Seitan Ribs
Easy Vegan BBQ Seitan Ribs are tender on the inside and crispy on the outside. Slathered in a homemade barbecue sauce, these ribs are sticky, succulent, meaty, and guaranteed to satisfy your vegan BBQ desires.
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Combining Plant Proteins for Optimal Nutrition
While it’s not necessary to combine plant proteins at every meal to get a “complete” protein (the old idea of protein combining has been debunked), eating a variety of plant foods throughout the day ensures you’re getting all the essential amino acids your body needs.
Here are some delicious and protein-rich combinations to try:
- Lentil and quinoa salad with pumpkin seeds
- Whole grain toast with peanut butter and chia seed jam
- Black bean and sweet potato burrito with avocado
- Tofu stir-fry with brown rice and edamame
- Quinoa salad with chickpeas, sunflower seeds, and mixed vegetables
Tips for Increasing Your Plant-Based Protein Intake
- Add legumes to your meals: Toss some chickpeas into your salad or add lentils to your soup.
- Snack on nuts and seeds: Keep a mix of almonds, walnuts, and pumpkin seeds for a quick protein boost.
- Use nut butters: Spread almond or peanut butter on your morning toast or add a spoonful to your smoothie.
- Incorporate tofu or tempeh: Use these soy products as meat substitutes in your favorite recipes.
- Sprinkle nutritional yeast: Add it to popcorn, pasta dishes, or homemade veggie burgers for extra flavor and protein.
- Choose high-protein grains: Opt for quinoa, wild rice, or other ancient grains instead of lower-protein options.
- Make protein-packed smoothies: Blend plant-based milk with spinach, banana, nut butters, and hemp seeds for a protein-rich breakfast or snack.
- Try plant-based protein powders: For those with higher protein needs, consider adding a scoop of pea, hemp, or brown rice protein to your smoothies or baked goods.
The Health Benefits of Plant-Based Proteins
Choosing plant-based proteins over animal protein comes with numerous health benefits:
- Lower risk of heart disease: Plant proteins are typically lower in saturated fat and contain no cholesterol, contributing to better heart health.
- Improved digestion: The high fiber content in many plant proteins aids digestion and promotes a healthy gut microbiome.
- Better weight management: Plant-based diets are often lower in calories and higher in fiber, which can help with weight loss and maintenance.
- Reduced risk of certain cancers: Some studies suggest that plant-based diets may lower the risk of certain types of cancer.
- Environmental benefits: Plant-based proteins generally have a lower environmental impact compared to animal proteins, making them a more sustainable choice.
Addressing Common Concerns
Protein Quality
While it’s true that some plant proteins have a lower biological value compared to animal proteins, this doesn’t mean they’re inferior. You’ll easily meet all your amino acid needs by eating a varied diet with different protein sources.
Iron Absorption
Plant-based iron (non-heme iron) is not absorbed as easily as heme iron from animal sources. However, you can enhance iron absorption by:
- Pairing iron-rich foods with vitamin C sources (e.g., lemon juice on lentils)
- Avoiding tea or coffee with meals, as they can inhibit iron absorption
- Using cast-iron cookware
Vitamin B12
Vitamin B12 is primarily found in animal products, so vegans need to be mindful of their intake. Options include:
- Fortified plant milks and cereals
- Nutritional yeast (if fortified)
- B12 supplements (consult with a registered dietitian or healthcare provider)
Best Vegan Protein Sources
Embracing a plant-based diet doesn’t mean sacrificing protein or muscle mass. With the wide variety of delicious and nutritious plant-based protein sources available, it’s easier than ever to meet your protein needs while enjoying a diverse and satisfying diet.
Remember, the key to a healthy vegan diet is variety. By incorporating a mix of legumes, whole grains, nuts, seeds, and fortified foods, you’ll easily meet your protein requirements and reap the many health benefits of a plant-based lifestyle.
Whether you’re a longtime vegan, just starting your plant-based journey, or simply looking to incorporate more plant proteins into your diet, we hope this guide has given you the knowledge and confidence to thrive on a protein-rich, plant-based diet.
At Shane & Simple, I believe that eating plant-based should be just that – simple. With these tips and protein sources in your culinary toolkit, you’re well on your way to a healthy, sustainable, and delicious plant-based lifestyle. Happy eating!
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