Protein Trends: How Much You Need + Best Healthy Plant-Based Sources

Learn about the latest protein trends, how much protein you really need, and the healthiest plant-based sources that are also good for the planet. Discover expert recommendations for daily intake and tips for boosting protein on a plant-based diet.

Protein is one of the most talked-about nutrients in modern nutrition. From fitness circles to plant-based communities, protein trends are evolving fast, and many people are wondering: How much protein do I really need? In this blog, I dive into the latest research and expert protein intake recommendations, break down the role of protein in a balanced diet, and highlight the best healthy plant-based protein sources you can add to your meals. Whether you’re vegan, vegetarian, or just trying to eat more plant-based foods, understanding how to meet your protein needs is key to feeling energized, strong, and well-nourished.

Protein has risen to the top of the nutrient heap in recent years. Thanks to trendy weight loss diets, carnivore and caveman-style eating patterns, and influential celebrities and athletes hashing over their diets on social media, getting more protein seems to be a top priority for many consumers. While carbs are perceived by many as “evil,” protein is wearing a veritable health halo today. This is also due to research that points out protein’s benefits in promoting satiety and preserving lean muscle mass, especially as we age, according to McKenzie Hall Jones, RDN, nutrition communications consultant. “I think the message of incorporating protein throughout the day, in both meals and snacks, resonates with many as an attainable strategy for helping to curb cravings and achieve a sense of fullness after eating,” she adds.

Diet and food trends consistently list protein among their top trends of the year. EatingWell put high protein ingredients on their top food and nutrition trends for 2025.  “Protein is really having a moment, and I think that’s because there’s a lot more awareness on how it can help promote satiety, muscle growth, healthy digestion and healthy aging,” reported Jessica Ball, M.S., RD, registered dietitian and nutrition editor at EatingWell in the magazine. “While most Americans meet their protein needs easily in their eating patterns, there has been growing interest in eating less meat, whether it’s for personal preference, health benefits or environmental concern. That’s why I think plant-based and vegetarian foods that are high in protein will be front-of-mind for people in 2025—we all saw what happened with cottage cheese!” 

This parallels with the International Food and Information Council’s 2024 Food and Health Survey, which found that 71% of consumers are trying to increase their protein intake, making it the top nutrient consumers are trying to prioritize in their diets.

How Much Protein Do You Need?

The National Academy of Medicine recommends that adults get 0.8 grams of protein a day for every kilogram they weigh. That’s about 7 grams for every 20 pounds. To find your weight in kilograms, divide your weight in pounds by 2.2046. Then, multiply that number by 0.8 to figure out how many grams of protein you need as an adult. Under the guidelines, a 150-pound adult would need about 54 grams of protein per day. There are considerations to keep in mind. If you eat a mostly plant-based diet, the protein sources may not be as available to your body, so experts recommend increasing into to about .9-1.0 grams of protein/kg body weight to adjust for this. If you are an athlete, or have particular needs due to medical conditions, you may need more protein. Discuss your protein needs with your health care professional.

From Protein Amount to Protein Type

What’s of more interest today in the quest for protein is the types of proteins dietitians feel people are in hot pursuit of. Consumers are taking more of an interest in learning where their food comes from and choosing quality over quantity when it comes to their protein sources. A recent Research and Markets report notes that the demand for sustainable production methods, like plant-based proteins is rising. This is especially relevant with a growing population forecasted to hit 8.5 billion by 2030. The plant-based protein alternative market is projected to reach 35.17 billion by 2030, a rise of almost 9%. This goes along with other micro trends that impact protein choices highlighted in recent survey, such as an interest in including more healthy seeds, such as chia, hemp, and flax in the diet, as well as an overall preference for more healthful and “clean” eating choices. Why are people more interested in such protein alternatives? Many reasons factor in, including sustainability, animal welfare, nutritional value, and health promotion.

Protein Choices for Good Health

As optimal health weighs more heavily on consumers’ minds, alternative protein choices—which can make a big impact on the overall nutritional value and healthfulness of a diet pattern—rise to the top. “The trend towards high-quality protein sources, especially plant proteins is very popular now,” says Victoria Shanta Retelny, RDN, The Lifestyle Nutritionist, author of Total Body Diet For Dummies and blogger at SimpleCravingsRealFood.com. “People are looking for alternative plant proteins to get more nutritional value from fiber, healthy fats, and other vitamins and minerals that plants offer, with less saturated fat, sodium and cholesterol.”

Virginia-based private practice dietitian, Jill Weisenberger, MS, RDN, CDE, FAND, CHWC, author of Diabetes Weight Loss-Week by Week, believes that people are becoming more aware of the science about plant-based diets being beneficial for cardiovascular and brain health, as well as type 2 diabetes prevention compared with animal-based diets.

People are also lured to alternatives for animal proteins due to sustainability and environmental concerns, according to Weisenberger, who adds, “People want food from the earth, versus foods that feed off the earth and emit green-house gases, particularly grain-fed livestock, such as cows.”

Vandana Sheth, RD, CDE, says that the sustainability and health benefits promoted through Meatless Monday—a simple campaign from the Johns Hopkins Bloomberg School of Public Health that promotes avoiding meat one day a week—has also fed into the support of more plant-based protein choices, such as pulses and tofu. This falls right in line with the National Restaurant Association’s 2025 What’s Hot Forecast, which includes sustainability as the number one trend that influences where consumers choose to eat, considering issues like sourcing, food waste, and sustainable ingredients.

And the clean eating trend, recommended by a myriad of popular influencers, continues to have legs. It has pushed people to choose less processed protein choices, notes Weisenberger. Hence the move from bacon, sausage and hamburgers to bean burgers, lentil loaves, and almond butter sandwiches.

Hot Protein Picks

The list of popular protein picks hitting trend reports includes: pulses, nuts, seeds, tofu, tempeh, and meat alternatives. Indeed, a spin down the supermarket aisle yields an astonishing array of innovative new products focused on these ingredients, from frozen entrees and veggie-burgers to snacks and crackers.

For more information on plant-based protein, check out:

How to Get Plant Protein
6 Tips for Boosting Protein on a Plant-Based Diet
Top 5 Plant Protein Sources
Plant Protein Quality

Check out these Top 22 High Protein Vegetarian and Vegan Meals for inspiration.