Plant-Based Protein Guide: What You Need & Why It Matters
Demystifying Macros, Part 2
There was a time when I was eating nearly 10 eggs a day, loading up on cottage cheese and Greek yogurt, just to say I hit 100 grams of protein. And technically, I did. I was hitting the number. I was doing what all the wellness accounts were telling me to do. But what I wasn’t doing… was enjoying any of it.
My meals became repetitive, plain, and honestly kind of lifeless. They were built around protein—nothing else. And while I believed I was “fueling” myself, what I really felt was disconnected. The food I was eating didn’t excite me. It didn’t ground me. It felt like I was chasing a goal, not nourishing my body.
As a vegetarian for over a decade, I’ve tried every version of “getting enough protein.” I’ve learned a lot, made mistakes, and eventually found my own rhythm. This post is my reflection on what protein really means—why it matters, how to get it from plants, how to choose the right supplements, and how we can move away from the pressure to get it perfect… and toward something more supportive, flexible, and intuitive.
What Even Is Protein?
Protein is one of your body’s essential building blocks. It’s made up of amino acids, and it supports:
Muscle growth and repair
Hormonal and enzyme production
Skin, hair, and nail health
Immune strength
Blood sugar and energy regulation
It’s not just for bodybuilders or athletes—it’s a core part of feeling steady, supported, and clear in your body.
The Vegetarian Reality: Yes, You Can Get Enough
Being vegetarian doesn’t mean sacrificing protein—it just means being more mindful of where it comes from.
You don’t need to obsess or overload every meal, but incorporating a range of plant-based sources is key. I’ve found that including protein throughout the day helps me feel more balanced, both physically and emotionally.
Some of my favorite vegetarian protein sources:
Lentils, black beans, and chickpeas
Tofu, tempeh, and edamame
Hemp seeds, chia seeds, flaxseeds
Quinoa, farro, oats, and other whole grains
Nut butters and sunflower seeds
Plant-based protein powders
What Is a “Complete Protein”?
A complete protein is one that contains all nine essential amino acids—the ones your body can’t produce on its own. Most animal products are complete, but so are certain plants like:
Quinoa
Soy (tofu, tempeh, edamame)
Buckwheat
Hemp seeds
You don’t need to combine every amino acid at every meal. Your body is smart—it pulls what it needs from the food you eat over time. What matters most is variety across your day and week.
My High-Protein Phase: Why I Let It Go
Like many people trying to "do wellness right," I got caught up in the protein obsession. I tracked grams, logged macros, and measured everything. I thought that if I could hit the right number, I’d finally feel in control. But all it gave me was more rules—and meals that felt cold and disconnected.
Eventually, I realized I had swapped one form of restriction for another. I wasn’t skipping meals, but I wasn’t enjoying them either. Food was functional, not fulfilling. And honestly, my mental clarity and digestion started to feel off—even though I was “doing it right.”
Now, I eat with more ease. I still consider protein when building meals—but it’s not the main character. I build meals that feel balanced, satisfying, and colorful. And when I do use protein powder or high-protein ingredients, it’s to support my energy—not to chase a number.
How to Choose a Good Plant-Based Protein Powder
Not all protein powders are created equal—and I learned that the hard way.
Some are labeled with high protein grams, but your body may not actually absorb most of it. Others are filled with artificial sweeteners, gums, and fillers that can irritate digestion or cause bloating—especially if you’re already working on gut healing.
Here’s what I look for in a good plant-based protein powder:
Short ingredient list (no gums or mystery “natural flavors”)
No artificial sweeteners (like sucralose or aspartame)
Organic when possible
Third-party tested for heavy metals
Made with a complete protein source (like pea + rice blend, hemp, or quinoa)
My favorite plant-based protein is Truvani.
They offer so many amazing flavors, and the ingredients are super clean. I love that I don’t have to second-guess what I’m putting into my body—it’s simple, organic, and actually enjoyable to drink. It blends well, feels gentle on my digestion, and doesn’t leave me feeling heavy or bloated. If you're looking for a place to start, this has been my go-to.
If your protein powder leaves you gassy, bloated, or tired—it might not be supporting your body the way it claims to. Look for one that makes you feel energized, grounded, and clear.
Gentle Check-In Questions I Ask Now
Instead of asking, “Did I eat enough protein?” I ask:
Do I feel full and energized after this meal?
Did I include something that supports my muscles, hormones, or blood sugar?
Do I feel satisfied—not stuffed or still hungry?
Is this something I’d enjoy again tomorrow?
These questions help me stay tuned in—not checked out.
Final Thoughts: Softening the Narrative Around Protein
Protein is important. But it’s not everything.
It’s not something to fear—or idolize. It’s not a magic number or a badge of “eating right.” It’s a tool. A supportive friend. One part of a bigger picture.
As someone who’s healed from disordered eating and the pressure to be perfect, I’ve found that the real magic happens when you stop forcing food to do everything… and start letting it support you in a way that feels sustainable, calming, and yours.
So yes, get your protein. But get it in a way that feels nourishing, not punishing. There’s no one formula that works for everyone. Trust your body. Trust your experience. And let food be a soft place to land again.
Want to go deeper?
→ Read: The Art of Nourishment
→ Explore my plant-based recipes
Note: This blog is based on personal experience and reflection. It is not meant to replace medical or nutritional advice. Please always listen to your body and consult a professional for individualized support.