Jeffrey Trull

When you think of vegans, what first comes to mind? It might be challenges with getting enough protein from vegan food, or maybe it’s weakness and lack of muscle. You’re not thinking of bodybuilders, right?

Since many people probably think this way, I figured I’d call on the irrefutable evidence that vegans are not weak and can get enough protein from plants: vegan bodybuilders.

These bodybuilders aren’t just serving as proof, but they’ve also shared their top tips for anyone who wants to get protein from plants. Here’s what 19 top vegan bodybuilders had to say.

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Anatasia Zenchenko

ScienceStrength.com

Instagram: @ScienceStrength

Make sure that it contains a variety of vegan high protein sources and eat one of the sources with each meal. It is great to combine protein from grains, legumes and seeds. You don’t need to combine them in every meal, but just making sure that you eat at least two of the different sources in a day.

A few examples of different high protein sources:

– Grain protein: seitan, vital wheat gluten, rice protein powder
– Legume protein: Soy products, Pea protein powder, Powdered peanut butter, High protein bean noodles, e.g. black bean noodles or soybean noodles
– Seed protein (choose fat-reduced varieties): sesame flour, sunflower seed flour, pumpkin seed flour 

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Read more: The Complete Protein Myth: Why There’s No Need to Worry with Plant-Based Diets

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Kaden Nguyen

Instagram: @vipergq 

My mumber one tip for getting enough protein is simply eating it and getting enough of it with every single meal.

There’s a difference between adequate and optimal levels of protein ingestion to maximize protein synthesis. Obviously, the needs of a 120 lb. person looking to live as long as possible is going to be different than an elite level bodybuilder or athlete trying to maximize performance and output.

It’s proven without a doubt that high levels of protein intake well above basic requirements are optimal for heavily trained athletes. Because of that, I aim to keep my protein levels at about 1g per pound of body weight since it’s been proven to increase protein synthesis and muscle retention at levels even above that. So I supplement with additional protein shakes for any meals that fall below my average threshold. 

The key to being a successful vegan athlete is to be properly prepared at all times. As a carnist, it is very simple to accidentally hit your protein needs. As a vegan, you need to properly increase your nutritional IQ and understand how to maximize your nutritional intake for optimal growth and performance.

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Read more: The Shocking Truth: How Much Protein Per Day Do We Need?

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Brian Turner

beyondtheweak.com

Instagram: @BrianTurnerOfficial

Learn more about the foods that you’re eating and how much protein is in everything that you can create with them.

For example, I can make a sauce combined with brown rice, quinoa, and some black beans, and it will have tons of protein. By knowing just a few other foods that have high protein, it can make it very easy for you to create high protein meals. Things like seitan, tempeh and tofu are easy protein boosters.

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Ingrid S Clay

IngridSClay.com

Americans are obsessed with protein (kudos to marketing). Vegans are bombarded with questions about where they get their protein. I used to eat steaks and bison for competitions because you grow up with the belief a matter fact it’s embedded into your brain that meat will improve your performance. This concern about protein is misplaced.

According to Reed Mangls, although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. Only about one calorie out of every 10 we take in needs to come from protein. Vegan athletes, especially in the early stages of training, may have higher protein needs than vegans who exercise moderately or who are not active.

Protein can be found in absolutely everything that we eat. So where do I get my protein from?? Let’s finally put this question to bed:

– Tempeh – 34 grams of protein per cup
– Soybeans – 31 grams per cup (cooked)
– Seitan – 21 grams per three ounces
– Lentils – 18 grams per cup (cooked)
– Tofu (extra firm) – 12 grams per 4 ounces
– Almonds – 8 grams per one-quarter cup
– Spinach – 5 grams per cup (cooked)
– Broccoli – 4 grams per cup (cooked)
– Veggie burger – about 15 per patty

The list is just a few things. As you can it’s very easy to get the right amount of protein needed. The key to this is variety.

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Dani Taylor

veganproteins.com

Instagram: @VeganProteins 

Don’t be too restrictive in your vegan food choices and to eat a wide variety of foods. Foods like tofu, tempeh, seitan and even some of the mock meats can be really helpful for reaching even high protein goals

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Troy Graham

Instagram: @troyg_fit

Make sure your main proteins are complete proteins! Meaning they contain all essential amino acids to build a proper protein (dark green veggies, soy/pea protein.)

Another tip would be to make sure you’re supplementing with shakes! It’s hard to eat your body weight in protein, so having concentrated protein drinks are huge when it comes to getting enough protein daily.

I know this is a little off topic but bonus tip! Take a multi-vitamin daily, they’re literally what keep out bodies running. You can get away with so much if you’re taking your vitamins daily, I know I sound like a naggy mom when I say this but it’s just true.

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Read more: How to Get Enough Protein as a Vegetarian (And Why It’s Actually Easy)

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Tsuki Harris

Instagram: @TsukiWarrior

Include a large variety of nuts, seeds, legumes, veggies, and grains. Most vegan sources of protein aren’t complete and combining foods will ensure you get all the amino acids that you need.

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Lindsey Register

Instagram: @Lindsey_Register

My main tip is to plan a protein source (soy, seitan, tempeh, etc.) for each main meal and to eat a variety of whole foods every day.

With even the most basic pre-planning I am able to hit 130g-150g of protein under 2000 calories daily with plenty of variety in my meals.

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David Anthony

Instagram: @tactical_vegan/ 

My number one tip is to eat. Most plant-based whole foods have protein so as long as you eat you’ll meet your requirements.

Most people don’t know how many grams they need and tend to overdo it, so it’s important to educate yourself on how many macro and micro nutrients you need, which is dependent on several factors.

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Read more: 15 Vegan Meat Substitutes Even Carnivores Will Love

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Maayan Elasi

maayaneliasi.com

Instagram: @maayaneliasi

My tip is to eat a variety of foods. The is the best way to give your body everything it needs.

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Natalie Miller

Instagram: @hopscoff

Enough depends completely on you and your goals.

I am a bodybuilder and take in 2 times my body weight in kilos so roughly 120g a day. I get that easily from beans, lentils, tofu, seitan, nuts and protein powder.

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Ana Sofia Willard-Benitez

Instagram: @gypsi_fit

Protein shakes and seitan!

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Joel Kirks

Instagram: @joel_kirks 

Number one tip for getting enough protein is to plan each meal around what my main protein source is, e.g. tempeh, tofu, legumes, etc.

I then add in my veggies, grains, nuts, seeds, fermented foods and sauces. These will boost the protein content. However, the bulk of what I need is already accounted for.

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Martin Forss

Instagram: @realmenarekindtoanimals 

Eat a variety of protein-packed foods such as tofu, lentils, beans, protein powders and mock meats but, focus on whole foods with legumes as a staple.

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Marcella Torres and Derek Tresize

veganmuscleandfitness.com

Instagram: @veganmuscleandfitness

Our number one focus when help clients get enough protein is to make sure they’re eating enough – period. I can’t tell you the times we’ve seen folks stressing about protein and drinking 4 or 5 shakes a day (up to 11 once!), and when we ask for food journals and look at their calories they’re severely under eating.

The vast majority of the time, making sure you hit a reasonable maintenance calorie level off dense whole foods like beans, greens, whole grains, nuts and seeds will get you to where your protein should be.

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Arvid Beck

Instagram: @arvid_beck

In my opinion and experience, it’s not necessary to consume as much protein as a lot of bodybuilders do.

However, no matter what kind of dietary approach you follow, I think there are enough vegan options to get enough protein. Since my diet is high carb/low fat, I get most of my protein from various grains, legumes, potatoes, and veggies. My favorites are beans, peas, and lentils.

If you prefer a diet with fewer carbs, more protein, and eventually more fat I’d focus on foods like nuts, seeds, tofu, or some of the vegan meat alternatives.

And no matter what kind of diet you follow, there’s always the option to increase your protein intake with supplements that are available. I prefer pea and rice protein supplements.

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Mark Chapman

Instagram: @markthemightyvegan

Eat a balanced diet and you will get all the nutrients you need. As all plant-based food typically has protein, it is not hard for the average person.

My diet lately has been heavy in beans and legumes along with sweet potatoes and brown rice. I get 140 grams of protein a day from this diet. I do supplement with brown rice and pea protein shakes.

Obviously, everyone is different and has different nutrition and protein needs. The point of this article isn’t for you to copy any single vegan bodybuilder’s plan or strategy for eating protein but instead to highlight that it is possible to get enough protein in your diet while only eating plants. Feeling more confident now?

(note: some responses above have been edited for length)

The ketogenic diet is seemingly the latest and greatest way to lose weight. It’s high-fat and low-carb with a moderate amount of protein.

At first glance, “vegan” and “keto” are complete opposites. A vegan diet is typically higher in carbs while a carnivorous keto diet has more protein than needed.

But veganism and keto have a lot in common, too. They both have a large following, yet they receive a fair share of criticism from experts and enthusiasts.

By nature, both the vegan and keto diets are more restrictive than the Standard American Diet. Combine the two, and you have a very specific (and probably short) grocery list to adhere to.

This leads us to the question: Is it even possible to follow a vegan ketogenic diet? If you’re willing to give up carbs, here’s how to do the vegan keto diet.

What is the Keto Diet?

Taking out labels like “vegan” and “non-vegan,” let’s set the ground rules of how the keto diet works. There’s a scientific aspect of the keto diet that’s missing in other diets like Paleo, Atkins, Whole 30, etc.

Basically, by following the diet, your body will go into a state of ketosis. (Now you see where the keto diet gets its name.) This is when the body converts fat into ketones, a type of acid, which muscles and tissues can then use as fuel.

Long story short: Ketosis is when your body burns fat for energy. Normally our body burns glucose or carbs for energy, so this is a big deal if you have some extra fat you’d like to lose.

Today, the keto diet has gone viral for its weight loss benefits. However, it’s been historically used to treat patients with epilepsy and other health conditions.

What people eat on the keto diet

Science aside, the keto meal plan is very specific.

The keto diet usually stipulates that followers eat a maximum of 20 grams of net carbs per day. Depending on your body and weight loss goals, your specific macronutrient breakdown may vary. Keto experts recommend using a keto calculator to determine your macros.

Here’s an example macronutrient breakdown on the keto diet:

• 70-80% fat
• 20-25% protein
• 5-10% carbs

With these strict macros, most people go straight for animal products—they’re virtually free of carbs, yet high in fat and protein. This is why the keto diet is associated with bacon, eggs, butter, cheese, salmon, beef, and so on.

Animal products make up the majority of foods eaten on the keto diet, but they aren’t the only compliant foods. Keto followers also eat avocado, nuts, seeds, nut butters, and various oils. Aside from mostly fat and protein, you can have non-starchy vegetables, select fruits, and condiments in moderation.

What experts say about the keto diet

Many experts and physicians have a lot of concerns about the keto diet.

Garth Davis, M.D. is especially vocal about the dangers of low-carb, high-fat diets. He recently cited a meticulously researched study on the keto diet wherein the patients experienced significant increases in cholesterol, inflammation, insulin resistance and other markers.

Contrary to what keto enthusiasts claim, he also makes some great points about animal products contributing to weight gain. In an excerpt from his book “Proteinaholic,” Dr. Garth Davis explains why animal protein actually causes weight gain instead of weight loss: Meat is high in calories yet low in fiber, which is a recipe for weight gain. This may be why Dr. Garth Davis believes any weight lost on the keto diet will be gained back.

It seems that many plant-based physicians are concerned about the increased risk of heart disease on the keto diet. Dr. Michael Gregor points out that low-carb diets impair artery function and coronary blood flow, which contributes to heart disease.

There’s also concern that the ketogenic diet is simply unsafe. Sarah Ballantyne, Ph.D. has compiled an entire list of adverse reactions to the keto diet. (Spoiler: There have been some deaths.)

Can Vegans do the Keto Diet?

The short answer is…yes, it’s possible. But it’s not easy.

Since whole, plant foods are typically higher in carbs, you can see how the vegan keto diet could be challenging. In general, vegans eat a lot of carbs. The USDA Guidelines recommend that adults get around 45-65% of their daily calories from carbs. Obviously, this figure goes way down on a keto diet, whether it’s vegan or not.

On a whole food plant-based (WFPB) diet, you may eat as many legumes, grains, fruits, veggies, starches, etc. as your heart desires. A big portion of the healthy foods you would normally consume on a WFPB diet would be eliminated on vegan keto. Say goodbye to beans and rice, and say hello to coconut oil and avocado.

Vegan keto is challenging, but it’s possible. Here’s what your grocery list may look like on a vegan keto diet.

Vegan keto diet food list

• Oils: Olive oil, coconut oil, MCT oil, avocado oil, and flaxseed oil
• Nuts: Almonds, walnuts, peanuts, brazil nuts, cashews, and macadamia nuts
• Seeds: Chia seeds, flax seeds, sunflower seeds, hemp seeds, and pumpkin seeds
• Nut and seed butter: Almond butter, peanut butter, cashew butter, coconut butter, sunflower seed butter, and tahini
• Non-starchy vegetables: Leafy greens, broccoli, peppers, cauliflower, mushrooms, zucchini, and more
• Vegan dairy alternatives: coconut milk, coconut cream, vegan butter, vegan cheese, vegan cream cheese, and unsweetened dairy-free yogurt
• Vegan meat alternatives: tofu, tempeh, and the Beyond Burger
• Select fruits: Avocado, berries, tomatoes, lemons, limes, and coconut
• Condiments: Hot sauce, soy sauce, mustard, olives, pickles, vinegar, herbs, and spices
• Vegan protein powders: Hemp, pea, and soy

What experts say

There’s a world of difference between the traditional keto diet and the vegan keto diet.

In an interview with Plant Based News, Joel Kahn, M.D. states, “You don’t need to fear plant protein like you should be fearing animal protein. The people following the popular ketogenic diet [high in animal products] have this high-fat and high-protein diet that may be your worst choice possible for your risk of heart disease and cancer.”

Unlike his warnings against a meat-based keto diet, Dr. Joel Kahn tolerates the vegan keto diet. If people are interested in vegan keto, he encourages them to eat lots of leafy greens, dark berries and whole foods plant-based sources of fats. He also recommends keeping your fat macros around 50-60%, which is slightly lower than the 70-80% associated with the keto diet.

There’s even medical literature on low-carb, plant-based diets. Eco-Atkins is a prime example. In a 6-month study, participants on the Eco-Atkins diet (low-carb vegan) experienced weight loss and improved heart disease risk factors.

Vegan keto isn’t in the clear, though. More on its drawbacks to come.

Vegan Keto Diet vs. Whole Foods Plant-Based Diet

Generally, a Whole Foods Plant-Based Diet (WFPB) diet gets a lot of support from health professionals. There’s a lot of criticism, of course, but there’s also a lot of scientific evidence that supports a healthy vegan diet.

WFPB is a sustainable diet that’s high in fiber, plant proteins, and micronutrients. There’s also a balanced amount of fat, protein, and carbs.

Unlike vegan keto, you can enjoy grains, legumes, starches, and all fruits on a plant-based diet. On a WFPB diet, you may be less likely to acquire nutritional deficiencies. For example, grains and legumes are high minerals like iron while fruit is high in vitamins like A, C, and E.

Vegans are often told to plan out their diet and track their nutrients, but if you eat a variety of whole foods, you likely have most of your nutrients covered without trying.

Drawbacks of the vegan keto diet

Vegan keto isn’t all pros. Yes, you get to indulge in fatty foods and drop some lbs, but there are some caveats.

Where the vegan keto diet pales in comparison to a WFPB diet is that it’s not sustainable. The human body depends on carbohydrates for energy. Without them, you risk losing lean muscle as well as fat. (You may also become hangry if you’re under-carbed.)

You may have noticed that many doctors encouraging a WFPB diet emphasize the importance of whole carbohydrates and fiber. While vegan keto is healthier for your heart than non-vegan keto, it’s still low in energy-rich carbs that are full of nutrients and fiber.

While vegan keto is arguably healthier than non-vegan keto (less cholesterol, higher fiber, and no health risks associated with animal protein), it’s still not a balanced diet. You run the risk of missing out on essential micronutrients. Many vegans already know to take their vitamin B12, but people doing vegan keto may require even more supplements.

Mic the Vegan, a popular science-backed vegan YouTuber, recently published a video titled, “Vegan Keto: 4 Pros and Cons.” One of his major takeaways is that vegan keto may still have some of the drawbacks of non-vegan keto. He also critiques the vegan keto’s reliance on processed oils, which he has dubbed “the vegan killer.”

Vegan keto meal plan with recipes

So, what does a day on the vegan keto diet look like? Let’s take a look at an entire week complete with vegan keto recipes.

Sunday

• Breakfast: Keto overnight “oats”
• Lunch: Portobello mushroom tacos
• Dinner: Vegan coconut curry

Monday

• Breakfast: Vegan tofu scramble
• Lunch: Low carb curry noodle bowl
• Dinner: Walnut and hemp seed lettuce wraps

Tuesday

• Breakfast: Vegan keto bagel thins
• Lunch: Zucchini noodles with avocado sauce
• Dinner: Keto superfood soup

Wednesday

• Breakfast: Strawberry coconut chia pudding
• Lunch: Raw vegan tabouli
• Dinner: Vegan keto walnut chili

Thursday

• Breakfast: Low carb vegan pancakes
• Lunch: Vegan keto falafel
• Dinner: Low carb vegan empanadas

Friday

• Breakfast: Vegan keto protein shake
• Lunch: Low carb vegan bibimbap
• Dinner: Vegan keto sushi bowl

Saturday

• Breakfast: Keto yogurt bowls
• Lunch: Avocado caprese salad
• Dinner: Low carb lettuce wraps

It’s generally unrealistic to make three meals every day, but this should give you an idea of what your menu may look like on vegan keto.

Can vegans do keto? It’s not impossible, but it’s not the most enjoyable diet either. I’m definitely not a fan of the keto diet both in terms of nutrition as well as the limitations on what to eat.

If you’re interested in doing the vegan keto diet for health or weight loss reasons, approach it like you would any other vegan diet: Simply swap out non-vegan foods for vegan foods.

The vegan numbers are rising, so it’s not surprising that there’s a decent amount of vegan keto recipes out there.

Loading up on peanut butter and Beyond burgers may seem fun at first, but your body will miss its carbs sooner or later.

We all grew up hearing these three dreaded words: “Eat your vegetables!”

Then, when we grow up and tell our parents we’re cutting back on meat, they’re shocked. “But where will you get your protein?!”

It’s as if they’ve forgotten that plant-based protein sources exist. You know—beans, tofu, etc.

There are a few concerns when it comes to vegan protein, however. Can plant protein even compete with animal protein in terms of quality? Can you get enough protein on a meatless diet? Do plant protein sources have a healthy balance of amino acids?

Meat lovers and vegans have rallied back and forth about which protein source is superior. It’s time to settle the plant protein vs. animal protein debate once and for all.

Amino Acids in Plant Protein vs. Animal Protein

We need protein to survive. That’s a given. But most people jump to the conclusion that we need protein from meat to survive, forgetting that plant protein sources are all around us.

Most people don’t even know what protein is and why we need it. Basically, protein is needed in almost every biological function. We don’t store protein, so we need to get it every day from our diet.

Protein is made of amino acids, which are commonly referred to as the “building blocks” of protein. When talking about how much protein you need, we’re really talking about the amino acids that your body requires. There are nine essential amino acids that we have to get from food since our bodies don’t create them.

Complete Vegan Protein Sources

A common misconception about a vegan diet is that plant proteins don’t contain all of the essential amino acids, making them incomplete.

Many people have dubbed vegan protein as secondary to animal protein because meat and other animal products are complete proteins. That’s one leg up that animal protein has on plant protein. You don’t have to think about it—all animal proteins are complete proteins.

Some plant proteins are thought to be lower quality sources of protein because they contain some of the essential amino acids but not all of them. This means they would need to be combined in order to create complete proteins.

Fear not, though. Vegan complete proteins do exist, and they’re just as high-quality as animal proteins. Some examples include soy, hemp and quinoa.

Not all vegan protein sources are complete, but a carefully planned vegan diet can have just as many grams of protein (and essential amino acids) as a carnivorous diet.

Are Plant Proteins Enough?

As a society, it’s ingrained in us that protein is the ultimate nutrient. We’re reminded to eat plenty of protein sources at breakfast, lunch and dinner. If that isn’t enough, we have thousands of protein bars and protein powders to supplement with.

Even if plants have protein, is it enough? Another myth about plant proteins is that even if they provide SOME protein, they don’t provide ENOUGH. However, this is false.

First, our actual protein requirements are much lower than what we’re led to believe. The USDA protein recommendation for adults is between 46-56g per day.

Secondly, plants are full of protein. Vegans and vegetarians can easily get enough protein on a meatless diet. In fact, it’s easy to get enough protein from plants.

Debunking Myths About Vegan Protein

So far, we’ve debunked the following myths about plant proteins:

• Plants don’t contain protein
• There aren’t any complete vegan protein sources
• It’s difficult to get enough protein from plants alone
• Plant proteins are lower quality than animal proteins

Next, let’s get into the plant proteins vs. animal proteins debate from a health perspective.

Where Animal Protein Falls Short

There’s no denying that animal products are high in protein and they’re made of complete proteins. On top of that, they taste good. Why wouldn’t you want to get your protein from meat? A few reasons actually.

Meat has long been touted as the key to good health. It’s supposed to make kids grow big and strong, allow bodybuilders get ripped and even help people lose weight.

However, it’s the first thing to get cut when someone gets high cholesterol, heart disease and other health conditions. It’s not a coincidence that patients with certain diseases are told to cut back on meat or eliminate it altogether.

While meat is undeniably high in protein and we all need protein to live, here’s why it shouldn’t be your go-to protein source.

Plant Protein is Healthier

Unlike meat, your doctor will likely never advise you to cut back on vegetables. Veggies and plant proteins like legumes, grains, nuts, seeds and vegan meat substitutes are considered healthier than animal proteins. Here’s why.

Heart health and cholesterol levels

One core reason is because plant proteins are naturally cholesterol-free. Our bodies create all the cholesterol we need, so consuming dietary cholesterol is a recipe for cardiovascular problems.

Haven’t you ever wondered why carnivores like lions don’t get high cholesterol? Their bodies are designed to quickly digest dietary cholesterol. Human bodies are not. Dietary cholesterol builds up in humans.

Diets high in cholesterol from animal protein, such as the keto diet, can lead to poor heart health: heart attacks, heart disease, heart damage, etc.

In a time where heart disease is the #1 killer, expert health advice is shifting from recommending “lean animal proteins” to plant proteins.

Decreased risk of disease

T. Colin Campbell, PhD is known not only for the China Study, but also for the famous statement, “People aren’t living longer, they are dying longer.” No one wants to get heart disease or cancer, but these are some of the most common diseases in America…and research suggests that they may be related to the Standard American Diet.

Animal proteins, especially processed meats, are associated with increased risks of various cancers, heart disease, stroke, diabetes and several of the other major killers. Compared to non-vegetarian diets, vegans and vegetarians have lower risks of certain cancers, heart disease and more.

I’m not a doctor, but Michael Gregor, M.D. is. His best-selling book “How Not to Die” contains a powerful (and science-backed) explanation of how animal products contribute to almost all of the 15 leading causes of death while plant-based foods contribute to the prevention or reversal of those same diseases.

Plant Protein vs. Animal Protein Sustainability

Putting aside the ego complex that meat has over plant proteins, there’s one place where vegan proteins are undeniably superior: sustainability.

It requires far fewer resources (i.e. water, food, land, waste, etc.) to cultivate crops than raise livestock for food.

Environmentally speaking, animal protein is responsible for:

• Approximately 51% of greenhouse gas emissions
• Up to 90% of U.S. water consumption
• Utilizing 45% of Earth’s total land
• An estimated 91% of Amazon rainforest destruction

The environmental toll of a beef burger, especially compared to a vegan burger, is shocking. The amount of water, land, grain, waste and destruction that’s required for one serving of animal protein is unsustainable.

Is plant protein more sustainable?

The 2014 documentary Cowspiracy blew meat lovers’ minds with facts and studies that compare vegan vs. non-vegan diets in terms of sustainability. (Pro tip: You can watch the documentary on Netflix.)

According to Cowspiracy’s library of resources, “Each day, a person who eats a vegan diet saves 1,100 gallons of water, 45 pounds of grain, 30 sq ft of forested land, 20 lbs CO2 equivalent, and one animal’s life.”

For many, plant proteins are convincing enough that by choosing tofu or beans over meat they save animal lives.

The Final Verdict on Plant Protein

Both sides of the plant protein vs. animal protein debate have some valid points. But there’s a clear winner.

Meat is tasty, it’s high in protein and all the essential amino acids check out. However, it’s unhealthy and unsustainable.

Fortunately, the stigma around vegan protein is starting to dwindle. It’s common knowledge that plants have protein—many plant proteins are complete, too. Plus, they’re known to have many health benefits while requiring far fewer resources than animal agriculture.

You need protein. You just don’t need protein from animal products specifically.