PBBPlant-BasedBlueprint
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Eating out

Eat anywhere. Bring the protein.

Almost every restaurant can make you a great plant-based plate. What they almost never have is a real protein. So prep one before you go, pack it in a small tub, and add it to whatever you order.

1
Pick the cuisine

Know where you're headed? Match the flavor.

2
Prep a protein

Air-fry a batch in 15 minutes. It keeps 4 days.

3
Add it at the table

Order the base, spoon yours on top.

Take-Out Tofu Cubes
One tub of Take-Out Tofu Cubes
32 gprotein · 184 cal
Made with fava bean tofu. Zero soy. Get the recipe
Where are you headed?

Order this. Bring that.

Order
Chinese, Thai, Japanese, Vietnamese, Korean
  • Vegetable fried rice or lo mein
  • Veggie stir-fry with garlic or black bean sauce
  • Pho with vegetable broth
  • Avocado, cucumber or sweet potato rolls
  • Bibimbap without the egg
Ask about
Where animal products hide
  • Fish sauce and oyster sauce hide in Thai and Vietnamese dishes and in many stir-fry sauces
  • Egg goes into most fried rice and many noodles
  • Ask if the broth is vegetable, since most pho and ramen broths aren't
Bring
Take-Out Tofu Cubes
Take-Out Tofu Cubes
32 g protein · 184 cal a tub

Crispy cubes in coconut aminos, garlic and ginger. Change the finish to teriyaki, sesame ginger or sriracha to match the menu.

No time to cook? Plain air-fried tofu with a splash of aminos, or a tub of edamame.

The math

30 g of protein, in a tub.

How much of each protein it takes to pack 30 g, and what that costs you in calories. Leanest first.

Big Mountain Fava Bean Tofu (soy-free)
Soy-free, gluten-free
160 g
131 cal
Seitan
Contains gluten
120 g
169 cal
Super-firm tofu (high protein)
Contains soy
233 g
273 cal
Extra-firm tofu
Contains soy
250 g
275 cal
Tempeh (Lightlife)
Contains soy
148 g
284 cal
Beyond Beef / Burger
Soy-free, gluten-free
161 g
329 cal
Impossible Beef
Contains soy
179 g
379 cal

Packing it

  • A small leakproof tub fits in a bag or jacket pocket. Glass or a 1-cup deli container both work.
  • Crispy proteins taste great at room temperature, so there’s no need to reheat.
  • Eat it within 2 hours of leaving the fridge, or 1 hour on a hot day. An insulated pouch buys you more time.
  • Pack the sauce on the protein, not on the side, so nothing spills at the table.

If anyone ever asks

Honestly, they rarely do. Order a real meal, tip well, and nobody minds. If a server asks, keep it simple.

“I follow a specific diet and this is my protein. You don't usually carry anything like it, so I bring my own.”
Prep before you go

To-go proteins.

Coming soon

PBB-friendly restaurants, near you.

We’re building a map of places that do plant-based right, and partnering with restaurants to add a real protein to the menu. Tell us your favorite spot, or put your own restaurant on the map.

Every listing says exactly what to order and how much protein it has.
Partner restaurants get featured to people who are actively looking for them.
FAQ

Common questions

All questions
How do I eat out?

Almost every restaurant has a plant-based base, especially Chinese, Japanese, Thai, Vietnamese, Mexican and Indian spots. What they rarely have is a real protein, so bring your own in a small tub and add it to whatever you order.

Not sure if something is vegan? Just ask. Our Eating Out guide has what to order and what to ask about for 8 cuisines, plus to-go proteins to prep.

What do I say to family and friends?

Share your own experience instead of telling people what they should do. Why you switched, how you feel, what you're eating. If they're curious, ask what they think. People come around on their own time.

Before you push back on a comment, check yourself. Is it coming from judgment or from love? If it's love, say it plainly. If not, let it go for now. Relationships last longer than arguments.

What are the highest-protein plant foods?

Per calorie, the leaders are fava bean tofu (about 64 g in a block with zero carbs or fat), seitan, super-firm tofu, tempeh and TVP. Edamame, lentils, beans, soy milk and pea or soy protein powder fill in the rest.

See exactly how many calories it takes to get 30 g from each one on the Eating Out page.