Protein from Plants

A full nutritional guide to vegan protein + recipes, quick-grab snacks and meal plans.

By Heather Nicholds, Registered Holistic Nutritionist

Usually, one of the first questions vegans are asked is how they get protein, since animal foods are considered by many to be the ideal protein source—and some people think they are the only foods that contain protein.

This book will give you a full understanding of protein, including how much you actually need and how to get more than enough from plant foods. Armed with the information, recipes and meal plans in this book, you will be confident and healthy as a vegan—and have the answers to those questions.

This book is also for vegetarians and meat-eaters, since focusing more on the plant side of your plate is always a good thing, and you might be curious about how your vegan friends can be so healthy without meat.


“This book is a phenomenal resource for plant-based living. Heather’s well-researched nutrition information and delicious easy recipes will help you incorporate high quality protein in appropriate quantities for your needs as part of a balanced healthy lifestyle.”

Tess Masters, author of The Blender Girl, The Blender Girl Smoothies, and The Perfect Blend.

‘But where do you get your protein’? It’s the question that never goes away when eating vegan! Finally, we have a comprehensive resource on plant-based protein. In Protein from Plants, Heather delivers the straight facts about protein in the diet, addressing protein needs, protein sources, and all other questions and concerns. Combined with recipes and meal plans, this book is indeed an ‘excellent source’ for protein!”

Dreena Burton, author of Plant-Powered Families, Let Them Eat Vegan, Viva le vegan!, Eat, Drink & Be Vegan, and The Everyday Vegan.

“‘Protein from Plants by Heather Nicholds is brilliant! Heather tackles the overly familiar subject of protein with her signature grace, accessibility, friendliness, and style. The book is laid out in a very user-friendly way, and includes key information and simple, nourishing recipes. This is the perfect book for anyone who’s ever wondered about protein, or been asked ‘Where do you get your protein?’ Love, love, love it!”

Tess Challis, vegan chef, author, and wellness coach

About the Author & the Book

As a Certified Holistic Nutritionist, and a vegan, I have a unique perspective in showing people how to get balanced nutrition from plants.

Essentially the reason I wrote this book is: when people think about going vegan, they worry about protein. And if I can help explain why that’s nothing to worry about, and give the information that they need to be healthy, my hope is that more people will be willing to make the shift.

This is part nutrition resource, part cookbook… my approach as a nutritionist is about making the science easily understandable, plus giving you delicious recipes to make it actionable.

So you’ll find the first half is three sections that give you a full understanding of protein, including how much you actually need and how to get more than enough from plant foods.

You’ll also find a second half full of high-protein vegan recipes, along with 7 days worth of balanced meal plans to show you how to get all the protein you need from plants.

I hope it helps you – and even better, I hope you share what you learn.

“I’ve struggled with the vegan lifestyle because I really don’t think I knew how to eat a well rounded diet. Because I run twelve miles a week and lift weights I need to eat a balanced diet. There are so many wonderful vegan cookbooks out there…I’ve bought so many!…but I don’t know how to plan a day’s worth of food. Thank you for being a great teacher. I’m getting a hang of what I should be eating.”

~ Melanie, Warren OH

Amazon Associates Disclosure: Heather Nicholds is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to

  • Sybil Shelton-Ford

    June 30, 2017 at 4:46 pm

    Congrats on your new book! This is so exciting! Gonna try to win it, but I will buy it if I don't!

    • Heather Nicholds

      June 30, 2017 at 11:02 pm

      aw thank you!! hope you win one of the prize packs :)

  • Sybil Shelton-Ford

    June 30, 2017 at 4:49 pm

    My favorite plant proteins are beans and greens, baby!

    • Heather Nicholds

      June 30, 2017 at 11:02 pm

      yeah baby!

  • Stephanie

    June 30, 2017 at 6:01 pm

    Quinoa is my favorite plant-based protein food!

    • Heather Nicholds

      June 30, 2017 at 11:03 pm

      nice! love quinoa

  • Geordia Baynes

    July 1, 2017 at 1:18 am

    Quinoa is my favourite! Congrats on your book!

    • Heather Nicholds

      July 1, 2017 at 1:22 am

      Thank you!!! Yum yum :)

  • Judy

    July 1, 2017 at 2:07 am

    Congratulations on your new book! The prizes here are awesome--would love to win something.

    • Heather Nicholds

      July 1, 2017 at 2:20 am

      Thank you!!!! Good luck :D

  • Debbie

    July 4, 2017 at 3:36 pm

    Congrats on your book! My favorite plant proteins are quinoa and legumes - and love to find new inventive ways to use and I'll be your new book will have some!

    • Heather Nicholds

      July 4, 2017 at 7:08 pm

      aw thank you!!! yup, those are definitely in the book, and my faves too :D

  • sara ames

    July 5, 2017 at 1:55 pm

    Congratulations on the book. I love your recipes!

    • Heather Nicholds

      July 5, 2017 at 2:32 pm

      Thank you so much Sara!

  • Amanda Hunter

    July 5, 2017 at 2:23 pm

    Heather I am so excited for you!! You have come so far from your original videos where I first started to learn about cooking and nutrition in my down time. I look forward to seeing all the yummy photos and recipes!

    • Heather Nicholds

      July 5, 2017 at 2:32 pm

      awww thank you!!! It means so much to know you still enjoy my work :) Hope you're well!!!

  • Deb E

    July 5, 2017 at 5:50 pm

    Lentils are my fave plant protein. Never tire of the many ways to prep them. Congrats on the new book and much success!

  • Joy Clausen

    July 5, 2017 at 6:44 pm

    I love to mix garbanzo, black and kidney beans together along with quinoa, avocado, bell peppers and lime juice. Packed full of protein! I'm looking forward to reading your new book. Congratulations!

  • Amy

    July 5, 2017 at 7:49 pm

    Congratulations Heather! My fave plant proteins are all of them but if I have to pick just one it would be legumes!! Keep up the good work informing others about all the benefits of a plant based diet!

  • Lynn

    July 6, 2017 at 1:23 am

    My favorite plant based protein is beans! Can't wait to read the book!

  • Haley

    July 6, 2017 at 12:35 pm

    I'm excited too check out the ebooks, especially the one on vegan burgers!

    • Heather Nicholds

      July 7, 2017 at 7:05 pm

      yay!! hope you enjoy :D

  • Fotis Cronis

    July 6, 2017 at 9:24 pm

    Hi Heather. Is there a way to purchase your book via Paypal?

    • Heather Nicholds

      July 7, 2017 at 7:04 pm

      ahh I could do a PDF copy of the book, send me an email at and I'm sure we can sort something out :)

  • Casey

    July 7, 2017 at 1:26 pm

    Congrats on the book! My favorite source of plant based protein is probably beans and hemp seeds!

    • Heather Nicholds

      July 7, 2017 at 7:05 pm

      yum hemp seeds!!! love it, good one

  • suzanne

    July 8, 2017 at 3:35 pm

    smoked tempeh

    • Heather Nicholds

      July 8, 2017 at 5:54 pm

      ohhhhh that is SUCH a good one... I so miss this brand I used to get in Victoria BC that does the best smoked tempeh... well played :)

  • Lindsey

    July 8, 2017 at 4:31 pm


  • Jeanine Harrington

    July 10, 2017 at 3:42 pm

    Lentils! I recently discovered Yellow Daal and I couldn't believe how delicious it was!

    • Heather Nicholds

      July 10, 2017 at 3:55 pm

      yumness!!! good one :D

  • Dean

    July 11, 2017 at 9:12 pm

    As a librarian and noticing the many books on eating healthy, yours is a welcomed addition!

    • Heather Nicholds

      July 14, 2017 at 4:30 pm

      aw thank you so much, that really means a lot!!

  • Concetta

    July 21, 2017 at 12:28 pm

    Read about you on RIcki Heller's site. Doing great things Heather. Great sources of plant protein, thanks! Concetta

    • Heather Nicholds

      July 21, 2017 at 12:58 pm

      Thank you!

  • Lisanne Keijdener

    July 22, 2017 at 12:39 am

    Your work is so inspiring! I can't wait to try those veggie burgers from your e-book😍😋

    • Heather Nicholds

      July 22, 2017 at 7:52 pm

      awww thank you! hope you enjoy them :)

  • Jimmy

    July 22, 2017 at 9:19 am

    Quinoa is da bomb

    • Heather Nicholds

      July 22, 2017 at 7:51 pm

      yeahhh it is :D

  • Chely C

    July 22, 2017 at 11:40 am

    Congrats on your book! I love chickpea flour. I make scramble, omelets, use it for gravy and just love it.

    • Heather Nicholds

      July 22, 2017 at 7:51 pm

      yum, cool, thanks for sharing!!

  • Charlene Smith

    July 22, 2017 at 11:41 am

    Congrats on your book!! Dont know why I'm just seeing this great giveaway!!

    • Heather Nicholds

      July 22, 2017 at 7:51 pm

      yay thank you! well, at least you're seeing it now :)

  • Stephanie McCaslin

    July 22, 2017 at 11:44 am

    Congratulations!! Looking forward to reading It! As an athlete, I love the extra boost I get from Vega!

    • Heather Nicholds

      July 22, 2017 at 7:51 pm

      yeahhhhhh!!! Likewise :)

  • Jordyn

    July 22, 2017 at 12:40 pm

    My favorite source of protein is definitely tofu. It tastes like whatever you want it to.

    • Heather Nicholds

      July 22, 2017 at 7:51 pm

      nice :)

  • Jacqui

    July 22, 2017 at 6:58 pm

    Congratulations, Heather! I love to use your information and delectable recipes. Here's hoping I win.

    • Heather Nicholds

      July 22, 2017 at 7:50 pm

      Thank you!!! and good luck :D

  • jeremy

    July 22, 2017 at 7:19 pm

    ok did entered the giveaway. ! good luck on the book im sure its fantasic!

    • Heather Nicholds

      July 22, 2017 at 7:50 pm

      awesome, good luck!!

  • Tarin Schendler

    July 22, 2017 at 11:49 pm

    Congratulations! Exciting. :)

    • Heather Nicholds

      July 23, 2017 at 10:26 pm

      thank you :D

  • Michelle

    July 23, 2017 at 1:42 am

    So many to choose from - lentils, quinoa, black beans... Thanks for the chance to win!

  • Tracey

    July 23, 2017 at 1:08 pm

    Love me some lentils! Thank you for the wonderful opportunity!

  • Kelly M.

    July 23, 2017 at 6:37 pm

    Lentils are my fave plant protein!

  • Holly

    July 23, 2017 at 9:02 pm

    So excited to get your book, I just found out about it from Ricki Heller and placed my order immediately! My husband is newly committed to plant based nutrition and we are always talking about how much protein we need, so this came at a perfect time. The recipes look amazing too! Thanks Heather!

    • Heather Nicholds

      July 23, 2017 at 10:26 pm

      yay!!!! so happy to hear that you're bringing your husband on board thanks to the protein focus :D thanks so much, hope you both enjoy the info and recipes in the book!

  • Steve Fitzgerald

    July 24, 2017 at 5:00 am

    My copy arrived last week, and I'm excited to start cooking up some of this stuff. That black bean taco salad has been talking to me. Congratulations on the book. Thanks for all the help and support over the years, Steve.

    • Heather Nicholds

      July 24, 2017 at 8:02 pm

      aw thank you so much!!! I really appreciate your support over the years, too :) Hope you enjoy the book! I'm pretty sure you have the early edition... you can compare/contrast ;)

  • Leslie

    July 24, 2017 at 7:55 pm

    Favorite plant protein (s) is lentils and quinoa. I know, I know.

    • Heather Nicholds

      July 24, 2017 at 8:02 pm

      love it!!

  • Suze

    July 24, 2017 at 8:57 pm

    Quinoa or black beans! And congrats on the book! So exciting!

    • Heather Nicholds

      July 25, 2017 at 4:37 pm

      thank you!!!! it is exciting, isn't it?? yum quinoa + black beans is the only way to make that better ;)

  • Carol Lustig

    July 24, 2017 at 9:46 pm

    Your information is always so informative. It is essential to have a source for accurate details so we know how to plan and live to be our best! THANKS!

    • Heather Nicholds

      July 25, 2017 at 4:37 pm

      aw thank you so much for the kind words!! hope you enjoy the book :)

  • Karen D

    July 27, 2017 at 8:07 pm

    My favorite is all types of beans. Well, nuts, too!

  • Mooinca

    July 27, 2017 at 11:27 pm

    Favourite plant protein are peas and pea protein. Those green little orbs pack lots of nutrition in a small space!

    • Heather Nicholds

      July 28, 2017 at 4:12 pm

      Nice!! I love peas, too :D loads of other nutrients in there, they may be an underappreciated veg... Thanks for highlighting them :D

  • Shauna

    July 29, 2017 at 3:31 pm

    My favorite plant proteins are, chickpeas...wait, no, white beans...err regular old shelled peas. Shoot! I don't have a favorite, I'll eat them all with equal gusto 🤔

    • Heather Nicholds

      July 29, 2017 at 7:55 pm

      Perfect, I like your style!

  • liz

    July 29, 2017 at 4:02 pm

    Looking forward to getting the book! Now I'll know exactly what to say when asked where do I get my protein!

    • Heather Nicholds

      July 29, 2017 at 7:55 pm

      Excellent!! Thank you :D

  • magdalena

    July 30, 2017 at 7:57 pm

    Definetly quinoa! Radiant day to all!

  • Marianne

    July 31, 2017 at 4:30 pm

    My fave plant protein would have to be nuts and but butters. They can be sweet or savory, and work in any meal. Plus they go with chocolate!

  • Jillian Too

    July 31, 2017 at 7:12 pm

    I love quinoa because you can make dishes with so many different flavors.

  • Ronna

    August 1, 2017 at 5:14 pm

    LOVE your book Heather! Thank you for writing it :) I have a question though about purchasing tofu. You mention it needs to be organic and non-gmo (I agree and always do this), but, sometimes they have fermented tofu too; it's just really hard to find. So I'd like to know your educated opinion about fermented tofu. What do you think? Organic, non-gmo and fermented? Or just organic and non-gmo? Or just organic? I say just organic because my understanding is that if it's labeled organic then it can not be a gmo product. Right???

  • Linda Burrell

    August 7, 2017 at 9:10 pm

    This is just what I knew I needed. Met another vegan at the supermarket and we exchanged views on how to get protein from plants. I was pretty sure she was too concerned about getting protein and that we can get it from many unexpected sources. If I'd had this book before we met, I'd have had better information to contribute.

    • Heather Nicholds

      August 8, 2017 at 1:52 am

      Wow yeah great story! Exactly why I wrote this book :) hopefully it can help in future! Thank you so much for sharing!!

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