You'll Love These High-Protein Plant-Based Meals With PB2

People are embracing a plant-based lifestyle more than ever, and for good reason! A recent Gallup Poll shows that approximately 1% of U.S. consumers now identify as vegan, while about 4% identify as vegetarian. Though these percentages may seem modest, the plant-based food industry keeps growing at an incredible pace, booming from $3.9 billion in 2017 to $8.1 billion in 2024, according to SPINS data. Whether people are following specific diet practices or not, this growth may also be driven by decades of medical research supporting plant-based eating as a powerful way to adopt a healthier lifestyle and reduce the effects and risk factors of many chronic diseases. 

If you're considering making the switch to plant-based eating, already following a vegan nutrition plan, or simply looking to incorporate more plant-forward meals into your routine, one question consistently comes up: "How do I get enough protein?" That's where our favorite registered dietitian and PB2 Foods Partner, Amanda Holtzer, comes in with incredible insights about plant-based protein that could revolutionize your approach to healthy plant-based eating. 

The Plant-Based Protein Reality Check

Before we get into Amanda's dietitian-approved protein strategies, let's address the elephant in the room. Contrary to common misconceptions, getting adequate protein on a plant-based diet isn't just possible—it's actually quite straightforward when you know what to look for. The average adult needs about 0.8 grams of protein per kilogram of body weight daily, which translates to roughly 50-60 grams for most people. Plant-based athletes and those with higher activity levels might need 1.2-2.0 grams per kilogram. The good news? Plants can absolutely deliver these numbers when you approach your plant-based diet with the right knowledge and tools. The key is knowing which plant-based protein sources pack the biggest nutritional punch. 

Why Powdered Nut Butters Are a Plant-Based Game Changer

"Powdered nut butters are a great addition to any diet, boasting key nutritional differentiators," Amanda explains. But let's be honest, it's not only about nutrition. Eating the same traditional plant protein options repeatedly can also lead to nutritional gaps and sheer meal boredom. PB2's versatility—from smoothies to sauces to baked goods—ensures you can enjoy diverse flavors while consistently meeting your protein needs. Here are a few more reasons why PB2 products are optimal for vegan and plant-based nutrition enthusiasts:

Low-calorie powerhouse: At just 60 calories per 2-tablespoon serving, powdered nut butters are a much leaner option than traditional nut butter, which typically contains around 180 calories for 2 tablespoons. This means you can enjoy more servings throughout the day without exceeding your calorie goals—crucial for maintaining energy balance on a plant-based lifestyle.

Strategic fat content: "During the PB2 production process, the oils in the nuts are pressed out. Those oils are composed primarily of fats. While healthy fats are absolutely a part of a balanced diet, many of us tend to overeat fats, which can lead to higher calorie intake," Amanda notes. This controlled fat content allows you to be more intentional about your fat sources while maximizing protein intake.

High protein concentration: Here's where the magic happens! "A 2-tablespoon serving of powdered peanut butter contains 6 grams of plant-based protein. A high protein diet can help with satiation, energy levels, and muscle growth and repair," explains Amanda. This protein density makes PB2 an incredibly efficient way to boost your daily protein intake on any plant-based diet.

Naturally low sugar: "One serving of PB2 Powdered Peanut Butter contains only 1 gram of added sugar. Many traditional nut butters are chock-full of sugar and additives. Because the only ingredient in PB2 peanut powder is peanuts, it is naturally a low-sugar food," Amanda emphasizes. This clean ingredient profile aligns perfectly with whole food plant-based principles.

Your Plant-Based Diet Guide: Practical PB2 Integration Strategies

For all these reasons and more, you can see why PB2 already blends seamlessly into the meal plans of many plant-based dieters. But if you need some inspo on how it can fit into your kitchen, check out this sample meal plan that showcases the versatility of delicious plant-based eating with PB2! 

Morning Protein Boost Start your day strong with plant-based breakfast options that deliver sustained energy and quality protein. Our Ricotta Toast with Peaches and Pistachios combines velvety ricotta with PB2 Powdered Cashew Butter for a double-dose of protein that tastes indulgent but still supports nutrition goals. Pro tip: Make the recipe vegan-friendly by swapping in a non-dairy ricotta option. For smoothie lovers, try our Cherry, Pineapple, Banana and PB2 Cashew Smoothie— cashew powder also adds a unique creamy texture while boosting protein content significantly. Want something more substantial? Vegan Pancake Bites made with PB2 Performance with Cocoa deliver 15+ grams of plant-based protein in a fun, portable format that can be gobbled up on the go.
Lunch Power-Ups Transform your midday meals into a protein feast with these satisfying options. A Vegan Kale Caesar Salad with Crispy Chickpeas gets an extra protein boost from PB2 incorporated into the dressing, creating a rich, umami-packed flavor that rivals any traditional Caesar. For something fresh and vibrant, try our Crunchy Veggie Pasta Salad with Citrusy Peanut Butter Sauce made with PB2 Pure—it's loaded with colorful vegetables and provides a complete amino acid profile that keeps you going all afternoon—well after that 2 o'clock clock slump hits.
Snack Smart Bridge the gap between meals with protein-rich snack options like our Vegan Stuffed Dates, which combine natural fruit sweetness with PB2 Original for a treat that feels decadent but provides quality protein and fiber. Savory snackers— this one is for you! 5-Minute Chunky Vegan Queso made with PB2 Cashew Powder creates a smooth, satiating dip that pairs well with any vegetables or whole grain crackers.
Dinner Integration  End your day with a hearty meal that illuminates PB2's versatility in savory applications. Butternut Squash Pasta contains a rich, nutrient-dense sauce that delivers both comfort and nutrition without any dairy. A Tofu and Veggie Stir-Fry is simplicity elevated— featuring a savory sauce that makes vegetables irresistible (even for the most veggie-adverse little eaters). For a wonderful side or light supper, try our Sweet Potato with PB2 Crunchy Powdered Peanut Butter—it combines complex carbohydrates with plant-based protein for a perfectly balanced, nourishing end to the night.

The combination of convenience, nutritional density, and versatility that PB2 provides makes it an invaluable ally in your journey toward healthier, more sustainable eating patterns. But, don't feel bad if it's hard to meet your protein goals at first. Start by identifying one or two daily meals where you can easily incorporate PB2—maybe it's your morning smoothie or afternoon snack routine. As these become habits, expand to other areas. 

Your plant-based lifestyle should feel energizing, rewarding, and sustainable—and with the right protein strategies in place, it absolutely will be!