Protein on a Plant-Based Diet
The Quick Take: How Much You Actually Need (and Why More Isn’t Better)
Protein gets a lot of hype – especially in plant-based eating – and a lot of it is unnecessary. This blog post explains how much protein men and women actually need, how protein needs change at different stages of life, and what nutrition science says about protein quality.
Bottom line: most people can meet their protein needs on a plant-based diet without overthinking it. And if you want simple, nourishing plant-based protein options with clear, transparent labeling, Electric Beets can help – no exaggerated claims, no mystery ingredients.
You don’t need more protein – you need better information and better food.
Why Protein Feels So Confusing
Protein has become the loudest nutrient in modern food culture. Food packaging, fitness trends, and diet advice often suggest that more protein automatically means better health. But when you look at long-term nutrition research, that idea doesn’t hold up.
Protein is essential – but excess protein does not improve health outcomes, and most people in Western countries already consume more than enough, often well above recommended levels¹.
This confusion is especially common for people eating plant-based, where outdated myths still circulate despite decades of evidence to the contrary.
How Much Protein Do Men and Women Actually Need?
Protein needs are based on body weight, not gender stereotypes or food source.
The Recommended Dietary Allowance (RDA) for protein is²:
0.8 grams of protein per kilogram of body weight per day
(about 0.36 grams per pound)
What That Looks Like in Practice
-
Most adult women: ~46–56 grams per day
-
Most adult men: ~56–70 grams per day
These recommendations already include a safety margin and are sufficient for maintaining muscle mass, immune function, and overall health – whether protein comes from plants or animals.
Protein Needs at Different Life Stages
Protein requirements can change depending on age, activity level, and physiological demands.
Children & Adolescents
Growing bodies need more protein relative to body weight, but this is easily met with whole plant foods such as beans, lentils, whole grains, nuts, seeds, and soy products³.
Pregnancy & Breastfeeding
Protein needs increase modestly (roughly an additional 10–25 grams per day). Well-planned plant-based diets have been shown to support healthy pregnancies and lactation⁴.
Older Adults
Some older adults may benefit from slightly higher protein intake to help preserve muscle mass – especially when paired with resistance training and adequate calorie intake⁵.
Athletes & Highly Active Individuals
Athletes may require 1.2–1.6 g/kg, depending on training intensity. Research shows plant-based diets can meet these needs when total calorie intake is sufficient⁶.
Are Plant Proteins “Incomplete”?
The idea that plant proteins are incomplete is outdated and misleading.
While individual plant foods may be lower in certain amino acids, the human body maintains an amino acid pool and draws from it throughout the day. Eating a variety of plant foods over time provides all essential amino acids, without needing to carefully combine proteins at each meal².
This position is supported by major nutrition organizations worldwide.
What Long-Term Research Says About Protein and Health
Large population studies consistently show that moderate protein intake – especially from plant sources – is associated with better long-term health outcomes.
In The China Study, Dr. T. Colin Campbell analyzed dietary patterns across rural China and found that populations consuming lower total protein, primarily from plant sources, had lower rates of heart disease, lower cancer incidence, and better metabolic health⁷.
Higher intake of animal protein was associated with increased risk of chronic disease – even at levels commonly consumed in Western diets.
The takeaway isn’t to avoid protein, but to recognize that more protein isn’t protective, and excess – particularly from animal sources – may contribute to disease risk.
Where Plant-Based Protein Comes From
Protein is widely distributed across whole plant foods, including beans, lentils, chickpeas, tofu, tempeh, edamame, whole grains like oats and quinoa, nuts and seeds, and vegetables – which contribute more than most people realize.
When calorie needs are met with a varied, whole-food diet, protein adequacy is rarely a concern.
Where Electric Beets Fits In
At Electric Beets, we know that real life doesn’t always allow for perfect meal planning.
That’s why our plant-based offerings focus on whole, recognizable ingredients that provide meaningful protein, without relying on hype or inflated claims. Just as important, we prioritize transparent labeling, so you can see exactly what’s in your food—and why.
Protein should support health, not create confusion or fear.
Protein in Context
Protein doesn’t exist in isolation. Diets centered on whole plant foods tend to be higher in fiber, lower in saturated fat, and rich in phytonutrients and antioxidants.
These factors play a far larger role in long-term health than pushing protein intake beyond what the body actually needs.
The Bottom Line
Most people already consume enough protein. Plant-based diets meet protein needs across all life stages. More protein is not inherently better. Quality, variety, and overall dietary pattern matter most. Transparent, plant-based options make healthy eating simpler.
Protein matters—but clarity, balance, and evidence-based choices matter more.
References
-
Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.
-
Academy of Nutrition and Dietetics. Position on Vegetarian Diets.
-
World Health Organization. Protein and Amino Acid Requirements in Human Nutrition.
-
American College of Obstetricians and Gynecologists. Nutrition During Pregnancy.
-
Bauer et al. Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People.
-
Thomas, Erdman, Burke. Position of the Academy of Nutrition and Dietetics: Nutrition and Athletic Performance.
-
Campbell, T.C., Campbell, T.M. The China Study.
