Whether you’re fully plant-based, plant-curious, or just trying to mix in more meatless meals, getting enough protein can feel… tricky.

You’re tracking your macros, trying to hit your protein goal, and suddenly staring at a block of tofu like it personally offended you. 🙃

But good news! There are tons of plant-based protein sources that are:
✔️ Affordable
✔️ Easy to prep
✔️ Actually satisfying
✔️ Kid and family-friendly

Let’s break down the best high-protein plant-based foods and how to sneak them into meals without feeling like you’re eating rabbit food.

Top Plant-Based Protein Sources (That Aren’t Just Tofu)

Here’s your go-to list of macro-friendly plant proteins to stock up on:

Legumes + Beans

• Lentils (18g per cup cooked)
• Chickpeas (15g per cup cooked)
• Black beans (15g per cup cooked)
• Edamame (17g per cup cooked)
  💡 Add to salads, tacos, grain bowls, or blend into dips like hummus!

Whole Grains

• Quinoa (8g per cup cooked)
• Farro (6g per cup cooked)
• Oats (5g per ½ cup dry)
  💡 Try swapping rice for quinoa or adding oats to smoothies and bakes.

Soy-Based Proteins

• Tofu (10g per ½ cup)
• Tempeh (15g per ½ cup)
  💡 Crisp them up in an air fryer or bake in sauces for texture and flavor.

Meat Alternatives (Check the Label!)

• Seitan (21g per 3 oz)
• Plant-based meats (10–20g/serving)
  💡 Some are macro-friendly, others not so much—always check the nutrition panel.

High-Protein Dairy Alternatives

• Protein almond or soy milk (8–10g per cup)
• Plant-based yogurts with added protein (10–15g per serving)
  💡 Perfect for smoothies, cereal, or a sweet treat.

Protein Powders (Vegan)

• Pea protein, brown rice protein, or plant blends (15–25g/serving)
  💡 Bake into muffins, stir into oats, or blend into your Dreami™ ice cream.

How to Build a Plant-Based, Macro-Friendly Meal

Here’s the 3-part formula we love using:

1. Choose Your Protein Base:
Pick 1–2 plant proteins from above to be your meal’s foundation.

2. Add Your Fiber & Flavor:
Toss in roasted veggies, leafy greens, or whatever’s in the fridge.

3. Finish with Fats & Carbs:
Top with avocado, nuts/seeds, dressing, or toss in sweet potatoes or whole grains for extra energy.

Quick Meal Ideas to Try

• Plant-Powered Burrito Bowl
  Quinoa + black beans + roasted veggies + salsa + avocado
  (30g protein if you add dairy-free cheese or tofu!)
• Lentil Pasta with Marinara + Tempeh Crumbles
  Use high-protein pasta like Banza and sneak in spinach!
• Protein Smoothie
  Oat milk + frozen berries + spinach + vegan protein powder + peanut butter
• Tofu Stir Fry
  Tofu + edamame + broccoli + sesame oil + soy sauce, served over rice
• Chickpea Salad Sandwich
  Mashed chickpeas + vegan mayo + celery + red onion on whole grain bread

It’s All About the Mix & Match

You don’t need to eat 100g of protein in one meal.
Combining a few plant-based sources throughout the day adds up quickly—and gives your body a variety of nutrients and fiber to boot.

You’re not “doing it wrong” if you’re learning as you go.
And remember: You don’t have to be all-or-nothing to benefit from plant-based eating.