Flip the Script: It's Not the Vegan Diet That’s Deficient
One of the first things people say when you mention a vegan diet is:
“But where do you get your protein?”
It’s such a common question that it almost feels like a reflex. And it makes sense—we’ve been taught to think of meat as the centerpiece of every meal. So when it’s not there, something must be missing, right?
But here’s the thing:
Most vegans do get enough protein—especially if they eat a varied diet with beans, lentils, tofu, grains, nuts, and seeds.
That’s not wishful thinking. That’s what the research says.
Meanwhile, the standard American diet (SAD)—which includes meat at almost every meal—is missing a lot.
Let’s flip the script.
What Most Americans Aren’t Getting Enough Of:
Fiber
91% of Americans fall short.
Fiber only comes from plants—there’s zero fiber in meat, eggs, or dairy.
Potassium
98% of Americans don’t get enough.
It’s abundant in bananas, beans, potatoes, leafy greens.
Magnesium
Found in whole grains, nuts, and legumes—also often low in meat-heavy diets.
Vitamin E
Needed for immune function and cell health. Most people miss it.
Best sources? Nuts, seeds, and plant oils.
Vitamin D
This one’s tricky. Most people—vegan or not—are low. You’re not getting much D from food unless it’s fortified. (And supplements aren’t just for vegans.)
So Where Do Vegans Get Their Protein?
Right here:
Lentils – 18g protein per cup cooked
Tofu – 10–20g per serving depending on firmness
Tempeh – 15g+ per 3 oz
Chickpeas – 15g per cup
Quinoa – 8g per cup cooked (and a complete protein)
Black beans – 15g per cup
Seitan – ~21g per 3 oz
Hemp seeds – 10g per 3 tbsp
Peanut butter – 8g per 2 tbsp
Edamame – 17g per cup
You can absolutely build muscle, support your metabolism, and feel satisfied eating plants.
Sneak Peek: My Favorite Vegan Protein of All Time
I’ll be writing more soon about the one food that I absolutely adore:
Lentils.
They're everything I want in a protein:
Sustainable – They actually improve the soil they grow in.
Efficient – They use way less water and land than any animal protein.
Versatile – Soups, stews, salads, tacos, patties, even sloppy joes if you're into that kind of thing.
And let’s be honest – If lentils were any more versatile, they’d be hosting a podcast and running for local office.
More on that soon.
The Takeaway
It’s not about being perfect.
It’s not about winning a food debate.
It’s about noticing how we’ve been trained to obsess over one thing (protein), while ignoring all the others that matter just as much—if not more.
So yeah, protein is important.
But so is fiber. So is potassium. So is vitamin E.
And a well-balanced vegan diet? It delivers.
Let’s stop looking for what’s missing—and start noticing what’s already there.