Have You Noticed This on Menus Lately?

“Add protein: chicken, fish or meat.”

It’s a small phrase with a big impact. It suggests that unless you add meat, there’s no protein on your plate, completely ignoring the power of plants.

It’s a marketing phrase that sounds helpful but hides a bigger issue. It reinforces the idea that protein only comes from meat, ignoring the rich variety of naturally grown, protein-rich plants that have sustained cultures for centuries.

It also subtly leads people away from whole, fresh, plant-based foods, many of which are already high in protein, fibre, and essential nutrients. Lentils, chickpeas, seeds, and whole grains have been nourishing people for generations. So why are we still acting like meat is the only source?

Let’s break that down and rediscover what real, nourishing food looks like.

Where’s the Protein? It’s Already on Your Plate

Plant foods can be protein-packed, especially when you combine pulses, grains, and seeds.

Here are some great plant-based protein sources (all values approx. per cooked serving):

Pulses (Legumes)

  • Lentils (150g) – ~13g protein
  • Chickpeas – ~12g
  • Black beans – ~11g
  • Kidney beans – ~11g
  • Split peas – ~12g

Whole Grains

  • Quinoa (150g) – ~7g (a complete protein!)
  • Brown rice – ~4g
  • Millet – ~5g
  • Oats (porridge) – ~5g

High-Protein Veggies

  • Green peas (100g) – ~5g
  • Spinach, cooked – ~3g
  • Broccoli – ~3g

Nuts, Seeds & Soy

  • Pumpkin seeds (30g) – ~9g
  • Tofu (100g) – ~11g
  • Tempeh (100g) – ~15g
  • Chia seeds (2 tbsp) – ~4.5g
  • Almonds (30g) – ~6g

Remember: these foods don’t just provide protein, they’re also rich in fibre, minerals, and anti-inflammatory compounds.

The Plant-Based Strength You Don’t Hear About

Plant-based diets aren’t just for monks and yoga teachers anymore.

Top athletes, bodybuilders, and endurance runners are thriving on plants, gaining muscle, reducing recovery time, and performing at the highest level.

And everyday people are seeing benefits too:

  • Improved digestion
  • Lower inflammation
  • More energy
  • Clearer skin and minds

“Add Protein” = Add Meat? Let’s Talk About That

Yes, meat, fish, and poultry are a personal choice and they can be part of a healthy diet if thoughtfully sourced. But let’s be honest: most of the time, what’s being served isn’t pasture-raised or wild-caught.

It’s worth asking:

  • How was this raised or caught?
  • Is it full of preservatives, antibiotics, or additives?
  • What’s the environmental impact?
  • And how does it actually affect your body?

Think About Inflammation

Many processed or industrially raised animal products are linked to chronic inflammation in the gut, joints, skin, and beyond.

They can:

  • Disrupt digestion
  • Add toxic load to the liver and kidneys
  • Promote inflammatory conditions that we often ignore or medicate

You don’t have to give up animal products to be healthy but be aware of what you’re eating, how often, and how it makes you feel.

Back to the Earth: Real Food, Real Nourishment

There’s a quiet revolution happening. More people are reconnecting with real food the kind grown in soil, not wrapped in plastic or factory-raised.

When we move toward naturally grown foods like:

  • Beans and peas
  • Seeds and grains
  • Leafy greens and root veg

…we’re not just feeding ourselves better. We’re supporting local ecosystems, future health, and global sustainability.

“We are already a miracle of life.” – Thích Nhất Hạnh

Let your food reflect that miracle, supportive, healing, and honest.

Final Thought

You don’t have to “add protein” – it’s already there in your plants. So next time someone asks, “Where’s the protein?”, just smile and say:

“It’s already on the plate.”

Ready to Transform Your Health After 60?

If this article has inspired you to explore the power of plant-based nutrition, why not take it a step further? As Geri the Juicing Queen, I specialise in helping people over 60 discover vitality through targeted juicing programmes that work alongside whole plant foods.

My carefully crafted plans combine the concentrated nutrition of fresh juices with the complete nourishment of whole plants, giving you the best of both worlds for lasting energy, improved digestion, and vibrant health.

Ready to start your transformation? Book your free 45-minute consultation today and discover how juicing can complement your plant-based journey.

Book Your Free Consultation

“Juicing is an entry point into a life liberated from fixed ideas about who and what people over sixty get to be.”