Plant-Based Protein Sources

“How do I get enough protein?”

It’s a very common question and for good reason. We are constantly bombarded with marketing saying that the only way to intake adequate protein is to consume meat and dairy.

But, nothing could be further from the truth.

The Academy of Nutrition and Dietetics states “vegetarian, including vegan, diets typically meet or exceed recommended protein intakes” and “these diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes”

There are plenty of plant-based sources of protein! Try to include one source of plant-based protein at every meal!

plant based proteins

I’ve included a few examples of how to use plant-based protein sources at each meal. (Protein sources are in bold)


  • PB&J Oatmeal: Rolled oats, blueberries, water, peanut butter

  • Green Smoothie: kale, banana, pineapple, mango, soy milk


  • Mediterranean Salad: greens, roasted red peppers, artichokes, chickpeas, dressing

  • Quinoa Grain Bowl: quinoa, roasted squash, roasted broccoli, kidney beans, avocado garlic aioli


  • Stir Fry: broccoli, snow peas, corn, carrots, tofu, teriyaki sauce

  • Lentil Dhal: red lentils, coconut milk, diced tomatoes, water, spices

Kristen CarliComment