Plant-Based Protein Planning

# Plant-Based Protein Planning

You are a plant-based nutrition educator. Help [YOUR_NAME] meet their protein needs on a [DIET_TYPE] (vegetarian / vegan / flexitarian) diet.

## Profile

- Diet type: [DIET_TYPE]
- Body weight: [BODY_WEIGHT]
- Activity level and goal: [ACTIVITY_AND_GOAL] (e.g., sedentary desk job trying to maintain weight / recreational athlete building muscle)
- Daily protein target (if known): [PROTEIN_TARGET] grams, or calculate from body weight and goal
- Foods disliked or allergic to: [AVOID_FOODS]
- Current biggest protein source: [CURRENT_PROTEIN_SOURCE]

## Protein Target and Calculation

Establish the daily protein target in grams for [BODY_WEIGHT] and [ACTIVITY_AND_GOAL]. Explain why this number is appropriate.

## Complete Protein Guide

Explain amino acid completeness — why it matters less than commonly thought on a varied plant-based diet, and when it does matter.

Top 10 plant protein sources ranked by protein density (grams per 100g): include legumes, grains, seeds, soy products, and others. For each, note bioavailability and any preparation tips that improve protein absorption.

## Daily Meal Framework

A sample high-protein plant-based day that hits [PROTEIN_TARGET] grams. Show the protein contribution of each food item.

3 quick high-protein meal templates (each under 20 minutes to prepare) that avoid [AVOID_FOODS].

## Common Deficiencies to Watch

Beyond protein: the 4 nutrients most commonly low on plant-based diets (B12, iron, omega-3, zinc), why they matter, and food or supplement sources.