Know your numbers.
How much protein you actually need on plants, and the short list of supplements every plant-based eater should know about.
From a coach or your own tracking. These override the estimate and drive your weekly plan.
That’s about 25 g per meal across three meals and a snack. Most Blueprint mains land at 25 to 40 g.
Mifflin–St Jeor estimate. Maintenance about 1,935 cal/day. Protein is set with a small buffer for plant sources. It’s a starting point, so adjust after two to three weeks based on how you feel and how your weight trends.
Common questions
How much protein do I actually need?
For general health, the baseline is about 0.8 g per kilogram of body weight (0.36 g per pound). That covers most people who aren't training hard.
If you lift or want to build muscle, aim higher, around 0.7 to 1 g per pound of body weight. Our calculator gives you a personal number, including a high-protein mode.
What about B12?
B12 isn't made by plants or animals. It's made by bacteria. Animals get it from bacteria in their gut or their environment, and most farmed animals are given B12 or cobalt in their feed. Meat is just a middleman.
Modern sanitized food and water mean we don't pick those bacteria up anymore, so take a supplement. Supplement B12 is made by bacteria too, and the form in supplements and fortified foods is absorbed well, which is why it's recommended for everyone over 50 regardless of diet. It's the one supplement every plant-based eater needs.
Which supplements do I actually need?
B12 for everyone. Vitamin D if you don't get regular sun, which is most people in winter, meat eaters included. An algae-based omega-3 is a smart add, and use iodized salt or take iodine.
Beyond that it depends on you. Creatine is worth it if you train, and iron only after a blood test shows you need it. The PBB Stack calculator builds your list in about a minute.
Do I need creatine, taurine or carnosine?
Your body makes all three from amino acids you already eat, so none of them is a true deficiency. Plant-based eaters do tend to have lower creatine stored in muscle, though.
If you lift or play sports, 3 to 5 g of creatine monohydrate a day is one of the best-studied supplements for strength. It's vegan and cheap.
Will I get enough iron?
Most people do. Lentils, beans, tofu, tempeh, seeds, oats and dark greens are all rich in iron. Plant iron (non-heme) absorbs a little less than the heme iron in meat, so pair it with vitamin C, like peppers, citrus or tomatoes, and keep coffee and tea away from iron-rich meals.
Heme iron isn't something you need, and high intakes are linked to higher risk of type 2 diabetes and heart disease. If you menstruate or feel run down, ask your doctor to check your ferritin.