Power to the Plants

Plants can be the center of our plates and fuel our health without protein worries

Dear health improvement seekers,

• When we tune into our hunger as our guide for when and how much to eat …

• When we slow down and pay greater attention to food ingredient labels …

• When we are more intentional with our food choices in the way we are fueling our bodies …

These steps make maintaining a healthy weight easier. It’s also easier to say no to diets and find a balanced place without calorie counting.

I encourage you to release restrictive diets that lead to much mental angst. (They also have a 95% failure rate. See how diets compare to coaching here.) If you are looking to change-up the way you’re fueling your body, lower your grocery bill, improve your health, and shed a few pounds along the way, perhaps you’ve considered cutting back on your consumption of animals. I’ve personally followed a plant centric dietary pattern for three decades, maintained a healthy weight and don’t worry about getting enough protein. What I DO pay attention to is my natural hunger cues and I track the number of daily servings I get of plant based protein and complex carbs. I also minimize simple carbs and processed convenience foods. I also love to move my body and embrace exercise as a key foundation of vibrant, proactive aging. If you’d like to connect about plant centric eating or upleveling your wellness, DM me to chat!

This week, I’m excited to share plant based eating guidance with the hope that you might find it both helpful and inspiring.

How much daily protein & carbs do you need?

(without tracking grams)

🌱 Plant-Based Protein: 4–6 servings per day*

Protein helps with maintaining muscle, metabolism, and energy.

*needs vary based on age, gender and activity level. These examples are based on a woman 50-65 years old who exercises regularly.

1 serving is

• ½ cup cooked beans/lentils

• 2 tablespoons nut butter

• ¼ cup nuts or seeds

• 1 cup soy milk

• ½ cup tofu or tempeh

• 1 veggie burger

💡 Aim for variety— a cornerstone of a healthy diet — beans, tofu, tempeh, edamame, lentils, quinoa, nuts and seeds

The other element that’s pretty abundant in my diet is complex carbs. I minimize simple carbs—food comprised of white flour and added sugar. I typically eat 4-6 servings a day of complex carbs that might look like this:

🌾 Complex Carbs: 4–6 servings per day

These fuel workouts, provide daily energy, support hormones and brain health.

1 serving =

• ½ cup cooked whole grains (brown rice, quinoa, oats)

• 1 slice whole grain bread (I do really love flourless Eziekiel)

• ½ cup starchy veggies (sweet potatoes, squash)

• ½ cup cooked pasta (preferably whole grain or chick pea pasta like Banza or lentil-based)

• 1 small piece of fruit or ½ banana

🍠 Focus on fiber-rich carbs — they keep you full and support good digestion

Bonus Tips

• Veggies & greens: Go wild! At least 4–6 cups/day — these don’t really need portion limits

• Healthy fats: 2–3 servings/day (olive oil, avocado, seeds)

• Listen to your body — your appetite and energy are trusty guides

• Protein with every meal — helps keep blood sugar stable

🧩 Top Tips for Getting Enough Protein

(Without Counting Grams & Without Eating Animals)

• Include protein in every meal (aim for 1–2 servings per meal)

• Combine grains + legumes for variety and balance

• Use soy or pea milk instead of almond/coconut milk for more protein

• Sprinkle hemp seeds or nutritional yeast on meals for a quick boost

• Add nut butters or seeds for protein boosts

• Snack wisely — roasted chickpeas, trail mix, protein smoothies

Top Protein Sources for Plant-Based Women

🟣 Soy Foods (complete proteins & bone-supportive)

• Tofu (½ cup = ~10g protein)

• Tempeh (½ cup = ~15g protein)

• Edamame (½ cup = ~9g protein)

• Unsweetened soy milk (1 cup = ~7g protein)

🦴 Soy has natural isoflavones that support bone and heart health — bonus for those post-menopausal!

🟡 Legumes & Pulses

• Lentils (½ cup cooked = ~9g)

• Chickpeas / Black beans / Kidney beans (½ cup = ~7–8g)

• Split peas / Green peas (½ cup = ~6–8g)

🧠 High in fiber — supports digestion, cholesterol, and blood sugar stability

🟢 Whole Grains

• Quinoa (½ cup cooked = ~4g, complete protein!)

• Oats (½ cup dry = ~5g)

• Brown rice, buckwheat, amaranth, farro — all contribute protein + fiber

• Sprouted grain breads (like Ezekiel) = ~5g per slice

🔵 Nuts, Seeds, & Butters

• Hemp seeds (3 tbsp = ~10g protein)

• Pumpkin seeds (¼ cup = ~8g)

• Almonds / Walnuts / Chia / Flax / Sunflower seeds — ~5–7g per serving

• Nut butters (2 tbsp = ~6–8g)

💪 Combine with a grain or legume to get a full amino acid profile

🟠 Plant-Based Protein Boosters

• Protein powders (unsweetened) — pea, hemp, brown rice, soy

• Nutritional yeast (2 tbsp = ~8g) — cheesy flavor & full of B12

• Seitan (for those okay with gluten — very high in protein: ~20g per 3 oz)

High-protein, meat-free snacks

Perfect for keeping energy up, supporting muscles, and staying full between meals

🟣 Savory Snacks

• Roasted Chickpeas
  Crunchy, satisfying — ~6g protein per ½ cup.

• Also Bada Bean Bada Boom  fava bean snacks 
  (like a healthier version of cornuts)

Hummus + Veggie Sticks or Whole Grain Crackers
~2 tbsp hummus = 4g protein
➤ Add a sprinkle of hemp seeds for more

• Tofu Bites or Tempeh Cubes (pre-cooked)
  Marinate and bake or air-fry — ~10–15g protein per serving
  ➤ Dip in coconut aminos or tahini

• Edamame (in the pod or shelled)
  ½ cup = ~9g protein
  ➤ Steam, sprinkle with sea salt or lemon

🟠 Sweet-ish Snacks

• Soy Yogurt (unsweetened) + Berries + Nuts/Seeds
  ~6–8g protein per cup, more if topped with hemp or pumpkin seeds

• Nut Butter-Stuffed Dates or Banana Slices
  Sweet + satisfying — ~4g protein per 2 dates with PB
  ➤ Add chia or hemp for a little crunch

• Chia Pudding (made with soy or pea milk)
  ~8g protein depending on milk + chia
  ➤ Add cinnamon, vanilla, or cocoa powder for flavor

• Trail Mix with Pumpkin Seeds + Almonds + Dried Fruit
  ¼ cup = ~6–8g protein
  

• 🟢 High-Protein Smoothie (Mini Size)

• 1 cup soy milk

• 1 tbsp nut butter

• 1 tbsp hemp seeds

• Handful of frozen berries
  ➤ ~12–15g protein depending on what you add

🔵 Protein Bites / Balls

Mix together

• Nut butter

• Rolled oats

• Chia or hemp seeds

• A little maple syrup or mashed banana

• Cocoa powder or cinnamon

  Roll into balls and chill — ~4–6g protein per ball

Hungry for more? Click here for an easy day’s menu.

Looking for a break from cooking? Grab my updated list of healthy plant-centric St. Louis restaurants here.

To your abundant health and joy,

 Health Coach Gayle Rose

Certified Whole Health Coach

Certified Behavior Change Specialist

Certified Personal Fitness Trainer

720-793-0413

P.S. My 4-week Get (and Stay) Started Program is an easy and affordable way to jump into a proven wellness improvement program without extremes. Learn more here.