Ten years ago, sick of struggling with unstable energy levels and worse, I signed up for an online course on plant-based nutrition through Cornell University. It was the spark I needed to dive headfirst into the world of plant-powered eating—and I’ve never felt better.
After learning all the ways a plant-forward diet can supercharge your health, I couldn’t keep it to myself. I wrote my first book, Beanalicious Living, and grabbed any chance to share my message, from yoga studios to local bookstores.
Before long, I was hosting talks and teaching workshops on how I transformed my health without counting calories or obsessing over weight. Instead, I focused on reducing my intake of animal products while increasing fiber-rich plant foods that I learned to prepare at home. The change left me feeling lighter and more energized.
But no matter where I spoke, one question always popped up: “But where do you get your protein?”
Protein! The obsession with this one nutrient is strong. I’d explain that most Americans aren’t lacking protein at all; in fact, they’re often over-consuming it while missing out on another critical nutrient—fiber.
Fun fact: The USDA says most people easily exceed their protein targets from meat, poultry and eggs, but they’re falling short on nuts, seeds, seafood and soy. And on average, American adults consume only half the fiber they need.
And where do you find fiber? Only in plants. Whole grains, legumes, fruits and vegetables, nuts and seeds are all high in fiber, with protein levels varying from slight to substantial.
While beans, lentils and tofu are star players in the vegan protein game, vegetarians can mix it up with eggs and cheese. But the myth lingers that without a steak or grilled chicken, you’ll be too weak to lift your fork. The truth? A plant-based diet can easily meet your protein needs. But getting people to let go of that meat-first mindset can be tougher than chewing through a charred ribeye.
To get more insight, I reached out to local experts. Beth Love, executive director of Eat for the Earth, has a practical response: “A variety of whole plant foods easily provides all the protein needed, no matter your age or activity level. Actually, most people, regardless of their diet, eat too much protein. If that protein is animal-based, it can lead to chronic health problems like cancer or kidney disease. And just look at elephants or giraffes—they’re plant-powered giants!”
Next I reached out to Dharma’s. The iconic vegetarian spot in Capitola has managed to keep not only the same décor but also the same toy dinosaurs that once entertained my now-grown kids. Owner Yogi Shapiro says his customers usually don’t ask about protein; instead, they want non-soy options: “We mostly use tofu, soy strips, and tempeh, but a lot of people, including myself, want other sources. We used to serve seitan, which has 25 grams of protein per 3.5 ounce—like a burger patty—but this question made me think about what else we could add to the menu.”
I also stopped by Pretty Good Advice, a local favorite vegetarian burger joint. When I asked the guy behind the counter, “But where do I get my protein?” he gave me a slightly confused smile before answering, “Well, our burgers are made with black beans, so that’s a good start.” A woman in line behind me piped up, “They’ve got plenty of egg sandwiches too!”
I ordered the BBQ jalapeño burger, which, by the way, was incredible. As we chatted, he even posed for a picture.
There’s a misconception that plant-based diets are bland and boring. Sure, plain steamed broccoli might not thrill your taste buds, but the world of plant-based cooking is vast and vibrant. Once you dive into this flavor-packed world, there’s no turning back.
At the end of the day, the answer to “But where do I get my protein?” is actually pretty simple: everywhere! Spicy lentil curries, hearty bean burritos, mushroom burgers packed with umami—you don’t need to rely on steak or pork to power up. So next time someone asks, just smile, point to your BBQ jalapeño burger, and say, “Right here, my friend. Right here!”
