The Best Plant-Based Protein Sources You're Probably Not Using Enough
Tofu and lentils are great. But if they're the only two protein sources in your rotation, you're leaving a lot on the table — and probably getting bored. Here are the underrated sources that changed the game for me, and exactly how to use them.
One of the most common patterns I see in women who go plant-based is that they find one or two protein sources that feel safe and stick with them forever. Tofu every day. Lentils every day. Nothing else. And then they wonder why they're bored, struggling to hit their targets, or feeling like plant-based eating is limiting.
It's not limiting. You just haven't been introduced to the full roster yet. Let me fix that.
The Real Problem — and Why It Matters
Women need to eat. All three macros. No exceptions.
The biggest mistake I see women make around food — plant-based or not — is not eating enough, or cutting out entire macros out of fear of gaining weight. We are so conditioned to be afraid of calories, carbs, and fats that we forget what they actually do for us.
When you understand what each macro does for your body, eating enough stops feeling scary and starts feeling like an act of taking care of yourself. You need all three. Especially as a woman who lifts.
The Underrated Sources You Should Be Using
These are the protein sources most women either don't know about, are intimidated by, or have tried once without great results and never went back to. Each one has a trick to making it actually good — and once you know it, you'll wonder why you waited so long.
- Add to bread dough or bagel recipes to make high-protein baked goods
- Mix with spices and broth to make homemade seitan
- Use in combination with another flour — it needs structure to work well
- Not suitable for anyone with gluten intolerance or celiac disease
- Boil for 10 minutes before cooking — this is the step most people skip and why tempeh gets a bad reputation
- After boiling, pan fry, bake, or marinate and grill
- Crumble into pasta sauce, tacos, or grain bowls
- Slice thin and marinate overnight for the best flavor
- Season aggressively — TVP absorbs whatever it's cooked in, so use bold spices and good broth
- Add to pasta sauce — it blends in and adds protein without changing the dish
- Use as the base for vegan chilli with beans for extra protein, carbs, and fiber
- Great as a taco or burrito filling when well seasoned
- Freeze then thaw before cooking — creates air pockets that mimic a chicken-like texture
- Press it to remove excess water before cooking — more water out means more flavor in
- Break it with your hands instead of cutting — irregular edges get crispier and have better texture
- Add cornstarch before pan frying for a crispy crust
- Blend silken tofu into sauces, dressings, or yogurt for invisible protein
- Stir into oatmeal, yogurt, or smoothies — you won't taste it
- Sprinkle on salads, grain bowls, or avocado toast
- Blend into sauces and dressings
- Add to baked goods for a protein and fat boost
- Sprinkle on pasta, popcorn, roasted vegetables, grain bowls
- Stir into sauces for a cheesy flavor without dairy
- Add to tofu scrambles for a savory, eggy note
- Mix into dressings, dips, or hummus
The One That Changed Everything for Me
Vital Wheat Gluten — and learning to cook what I already had differently.
VWG was the ingredient that opened the door to a whole new way of thinking about plant-based protein. The idea that I could add it to a bagel recipe and end up with a high-protein breakfast that actually tasted good — without it feeling like a protein supplement — was genuinely exciting.
But equally important was learning that the ingredients I already had could taste completely different with the right technique. Boiling tempeh before cooking it turned it from something I avoided into something I genuinely looked forward to eating. Freezing and thawing tofu changed the texture entirely. These weren't new ingredients — they were new skills. And that distinction matters.
You don't need to go out and find exotic new foods. You need to learn a few techniques for the foods you already have access to. Check out my YouTube channel for cooking demos and tips — and my Instagram for quick recipe ideas including the protein bagel.
Where to Learn More
These are the resources I personally trust and recommend for plant-based nutrition information — not sponsored, not agenda-driven, just genuinely useful.
Not sure what to actually buy at the store? Download my free plant-based grocery guide and take it with you. No more standing in the aisle guessing.
Yes — and the fix is simple. Boil it for about 10 minutes before cooking. Most people skip this step and end up with a bitter, dense result that puts them off tempeh for life. Boiling removes the bitterness, softens the texture, and makes it much more receptive to marinades and seasonings. Try it this way before writing it off permanently.
Lentils and hemp seeds are my top picks for beginners. Lentils cook easily, are incredibly versatile, and deliver around 18g of protein per cup. Hemp seeds require zero cooking — just sprinkle them on whatever you're already eating for an easy 10g boost. Both are affordable, widely available, and genuinely hard to mess up.
No — seitan and vital wheat gluten are made from wheat gluten and are not suitable for anyone with celiac disease or a gluten intolerance. If that's you, focus on soy-based proteins (tofu, tempeh, edamame), legumes (lentils, beans), and seeds (hemp, pumpkin) instead. There are plenty of high-protein options that are completely gluten-free.
Two reasons: too much water, and not enough surface contact. Always press your tofu before cooking to remove excess moisture — wrap it in a towel and put something heavy on top for at least 15–20 minutes. Then instead of cutting it into neat cubes, break it with your hands for irregular edges that crisp up better. Add a light coating of cornstarch before pan frying and cook on medium-high heat without moving it too much. Game changer.
There are tons of amazing plant-based weightlifters, powerlifters, and bodybuilders sharing their journeys online. My recommendation: find a few you genuinely enjoy watching and stick with them consistently. Look for people who are transparent about their process, show real training, and don't just sell supplements. The community is growing fast and the content keeps getting better.
Absolutely — that's a big part of what coaching covers. I help women figure out which plant-based proteins actually work for their taste preferences, schedule, and goals — so they're not forcing down foods they hate or eating the same thing every day. Fill out my coaching inquiry form to get started, or join the free community first.
Get a Plan Built Around Foods You Actually Like
No more eating things you hate just to hit a number. I help plant-based women build nutrition plans around proteins that work for their taste, their schedule, and their goals — with the coaching support to make it stick.
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