Protein is like a helper that’s always busy working in your body. It builds strong muscles and bones. Protein also helps your body fight off germs and keeps your stomach working right. You can find protein in lots of foods, like meat, eggs, beans, nuts and tofu.
This meal plan is all about plant-based protein—foods like beans, lentils, chickpeas, nuts, seeds and tofu—instead of protein from meat. Plant-based protein comes with some nice bonuses too. It’s often loaded with fiber, vitamins and minerals. These nutrients may help lower your chances of getting certain diseases. New research published in The American Journal of Clinical Nutrition shows that eating more plant protein and less animal protein had a lower risk of heart disease.
Everyone’s protein needs are different. How much you need depends on many factors. Your age, activity level and health goals are just some to consider. This meal plan provides at least 75 grams of protein each day. Your needs may be a little different. If you need more (or less), consider eating bigger (or smaller) portions.
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Sources
- Glenn AJ, Wang F, Tessier AJ, et al. Dietary plant-to-animal protein ratio and risk of cardiovascular disease in 3 prospective cohorts. The American Journal of Clinical Nutrition. 2024;120(6):1373-1386. doi:10.1016/j.ajcnut.2024.09.006. Accessed June 29, 2026.