The Ultimate Protein Plan (Round 7)🌱
Strength is built on balance, not restriction!
Welcome back to our Strong Summer Series!✌️A meal planning tool to use to eat enough protein while loving every minute of it. Next time someone asks you where you get your protein from… just send them here!
My husband and I have been eating plant-based for over seven years now and in that time, we’ve felt stronger, recovered faster, and stayed more connected to our values than ever before. But lately, we’ve seen a rise in misinformation online, especially around extreme diets like the carnivore diet. It’s being marketed as the secret to strength and healing, but here’s the truth: cutting out entire food groups… especially plants not only is unsustainable, but it’s dangerous for your health and devastating for the planet. 🌎🔥
As part of our Strong Summer Series, we’re not just sharing high-protein plant-based meals - we’re reclaiming the conversation around what real strength looks like. It’s fueled by fiber, built on balance, and backed by science (not viral TikToks). We’re living proof that you can get plenty of protein from plants, and feel better doing it.
This week, we’re keeping things simple, nourishing, and powerful with pantry staples that pack a punch. Think chia seeds, rich in omega-3s and complete protein. Organic sourdough, which provides slow-digesting carbs and gut-friendly fermentation. Unsweetened soy milk, one of the highest protein plant milks. Tofu, which is endlessly versatile and loaded with all nine essential amino acids. And brown rice noodles, a humble grain that offers steady energy, protein, and essential minerals like selenium and manganese.
Let’s also talk about carbs for a second, because despite what diet culture says, carbs are not the enemy. In fact, they’re the secret weapon. Complex carbohydrates fuel your workouts, support hormone health, balance your blood sugar, and literally help you live longer. Blue Zones, which are regions of the world where people live the longest, thrive on plant-heavy diets centered around whole grains, legumes, fruits, and vegetables - not steak and butter. 🧈
Bottom line? Real strength doesn’t come from restriction. It comes from nourishment, consistency, and honoring your body with whole, plant-based foods.
Let’s dive into this week’s plan: with a spotlight on flavor, function, and facts.
Week 7 - Let’s go!!
WHAT I ATE (Summer 🌸 )
135g protein
100% daily of potassium, vitamin C, calcium, iron, omegas and PROTEIN!
Protein HERO of the day: Peanut Butter Powder! Peanut butter powder is a game-changer when it comes to plant-based protein. With around 8–10g of protein per 2 tablespoons and a fraction of the fat of traditional peanut butter, it’s a smart, lightweight swap that doesn’t skimp on flavor. This pantry staple is made by pressing out most of the oils, leaving behind a concentrated powder packed with protein, fiber, and that rich peanutty taste you love. Stir it into smoothies, mix it into oatmeal, use it in dressings, and even add it to baked goods for a boost of protein without the extra heaviness. Click here for the organic brand we’re loving lately!
Menu:
Pre/Post Workout or Snack: Pb&J Smoothie
Caffeinated Bevvy: Iced Thai Tea
Breakfast: Matcha Melon Chia Pudding
Lunch: Tofu Egg Salad Sando
Dinner: Spring Roll Salad
Keep reading for the detailed recipes and grocery list!