It's simpler than you think. You don't need to track every gram or eat protein powder at every meal. Here's how to consistently hit your target.
Your protein needs depend on your weight, activity level, and goals. A general starting point: aim for around 1.6–2.2g per kg of body weight if you're active or building muscle. Less if you're sedentary.
The easiest way? Let an app calculate it for you based on your details.
Instead of adding protein as an afterthought, start with it. Pick a protein-rich food first, then build the rest of your meal around it.
The "anchor" method
Every meal starts with a protein anchor: tofu, tempeh, lentils, beans, seitan, or edamame. Add grains, vegetables, and fats around it.
Aim for a decent protein portion at each meal rather than cramming it all into dinner. This helps with absorption and makes hitting your target feel easier.
Decision fatigue kills consistency. Have 3–5 reliable high-protein meals you rotate through. When in doubt, grab a go-to.
Example rotation
Want your exact target + ready-made combos?
Personal targets + done-for-you combos + shareable receipts
Unlock in the appThe app calculates your exact target, gives you done-for-you combos, and tracks your EAA confidence. No spreadsheets, no guessing.
Download Vegan Protein PlannerThis content is for educational purposes only and is not medical or nutritional advice. Consult a qualified professional before making dietary changes.
← Back to home