A Family’s Journey Toward a Plant-Strong Life
When I first heard people rave about vegetarian or plant-based diets, I honestly didn’t think it was for me. Sure, I understood the health benefits, but our family already ate what I thought was a “balanced” diet: not much red meat, plenty of chicken or fish, and always a side of vegetables. Why would I need to overhaul the way I cook?
Then, in October 2010, everything changed.
I had the opportunity to watch a pre-screening of the documentary "Forks Over Knives." Sitting in that dimly lit banquet hall, I felt my perspective shift. The phrase “plant-strong” leapt off the screen and stuck with me. It wasn’t just about eating less meat—it was about actively fueling our bodies with foods designed for health.
I left that night thinking, We have to change how we eat.
And then reality hit: We have to change how we eat.
Learning How to Cook Differently
Suddenly, all my kitchen routines felt upside down. How would I pack the kids’ lunches? What quick dinners could I throw together on busy nights? Did I really have to learn a whole new way to cook?
I started at the library, checking out every vegetarian cookbook I could carry. Some recipes looked amazing—until I saw they required hours of prep time or relied heavily on cream, cheese, and butter. I wanted easy, wholesome meals I could make in 30 minutes or less.
So, I rolled up my sleeves and started experimenting. Some meals were delightful surprises (like using puréed cannellini beans to thicken soup). Others… not so much (no one warned me you have to press tofu before cooking it).
What I really needed was a list of reliable “go-to” meals that worked for our family in every season. And at the center of my search was one big question:
Where will we get our protein?
Where Protein Hides in a Plant-Based Diet
As it turns out, protein was everywhere—I just hadn’t noticed.
Beans & Lentils
- Lentils (½ cup cooked): ~9g protein
- Black or kidney beans (½ cup cooked): ~7–8g
- Soybeans / edamame (½ cup cooked): ~14g
- Split peas (½ cup cooked): ~8g
Vegetables
Yes, veggies have protein too:
- Broccoli, Brussels sprouts, asparagus, or cauliflower (½ cup cooked): ~2–3g
- Baked potato (medium): ~4g
Nuts & Seeds (use sparingly—they’re high in calories)
- Peanut butter (2 Tbsp): 8g
- Almonds (¼ cup): 7–8g
- Peanuts (¼ cup): 9g
- Cashews (¼ cup): 5g
- Pecans (¼ cup): 2.5g
- Sunflower seeds (¼ cup): 6g
- Pumpkin seeds (¼ cup): 12g
- Flax seeds (¼ cup): 8g
Grains
This one surprised me. Grains aren’t just carbs—they carry protein too.
- Quinoa (1 cup cooked): 8g
- Oats (1 cup cooked): 6g
- Buckwheat (1 cup cooked): 6g
- Millet (1 cup cooked): 6g
- Amaranth (1 cup cooked): 9g
(Tip: Always rinse grains like quinoa before cooking. It removes a bitter coating and helps them cook evenly.)
Meat Alternatives
- Tofu (½ cup firm): 10–12g
- Tempeh (½ cup): 15g
- Seitan (½ cup): 18–20g
But How Much Protein Do We Really Need?
The truth is, most of us don’t need nearly as much protein as we think.
The guideline is about 0.8 grams of protein per kilogram of body weight per day (roughly your weight in pounds ÷ 3).
- A 180-pound man needs approximately 60g of protein daily.
- A 140-pound woman needs approximately 47g of protein daily.
That breaks down to about 12–20g per meal, which is surprisingly easy to reach when you consider how many foods—from beans to bread to broccoli—quietly contribute protein. Even a simple hummus-and-veggie sandwich checks the box.
Protein is literally everywhere.
What’s Next?
Transitioning to a plant-strong diet wasn’t a switch we flipped overnight—it was more like a journey, full of learning curves, discoveries, and a few disasters. But once we learned where to find protein and how to build quick, reliable meals, the process felt less intimidating.
Next time, I’ll take you on a virtual grocery store tour and share some of the best swaps for everyday items like butter, milk, and cheese.
Because building a plant-strong life isn’t about restriction—it’s about creativity, discovery, and nourishing your family in new ways.
Here’s to your health, one plant-strong choice at a time.
Dr. Veggie at My Body as Doctor Team
References & Resources