Kristina showcased a full day of eating that totalled a staggering 119 grams of protein, all without a single animal product. Her meal plan focused on protein density, ensuring every meal and snack contributed significantly to the daily total.
‘119 g plant-based’ menu
⦿ Breakfast (34 g protein): A powerhouse protein smoothie blended with berries, nut butter, rolled oats, and chia seeds.
⦿ Lunch (38 g protein): A hearty Chipotle tempeh and black bean veggie salad.
⦿ Snack (14 g protein): A simple, crisp apple paired with a “peanut power dip.”
⦿ Dinner (30 g protein): Pesto cauliflower steaks topped with savoury tempeh crumbles.
By focusing on protein-rich plants like tempeh, beans, and seeds, she proved that meatless doesn’t have to mean low protein. Whether you are a full-time vegetarian or just looking to reduce your meat intake, hitting 30 grams of protein per meal was a reachable — and delicious — goal.
Why protein is the ‘secret weapon’ for weight loss
According to experts, protein was the most critical macronutrient for those looking to shed fat while maintaining muscle. Dr James Dinicolantonio, a cardiovascular research scientist, highlighted that protein has a high thermic effect. “About 30 percent of the calories in protein are burned just during the digestion process,” Dr Dinicolantonio explained in a 2025 Instagram post.
According to him, the benefits of high-protein diet include:
⦿ Enhanced satiety: Keeps you fuller for longer periods.
⦿ Metabolic boost: Increases calorie burn through digestion.
⦿ Muscle preservation: Protects lean muscle mass while in a calorie deficit.
Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
This article is for informational purposes only and not a substitute for professional medical advice.
