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Why We Don’t Focus on Protein

Worried you’re not getting enough protein on a plant-based diet?

You’re not alone, but here’s the truth…Most people are already getting more than enough protein. The idea that we need to load up on protein, especially from meat, eggs, shakes or powders, is everywhere. It’s one of the most persistent nutrition myths out there. And if you’re eating a well balanced, starch-based, whole food, plant-based diet, you’re covered with no tracking, counting or stressing required.

Still unsure? Let’s break it down.

You’re already getting enough – here’s why:

1. Protein Deficiency Is Rare 
   Unless you’re starving, true protein deficiency simply doesn’t happen.
2. Whole Plant Foods Provide Plenty 
   Whole plant foods like beans, potatoes, oats, rice and even leafy greens provide all the essential amino acids your body needs. When eaten in sufficient quantity and variety, they easily meet protein requirements.
3. More Isn’t Better 
   Excess protein (especially from animal sources) stresses your kidneys, potentially weakens bones and promotes cancer and aging.
4. You’re (Probably) Not a Bodybuilder 
   Most people need far less protein than they think – and most are already getting more than enough.
5. The Real Problem? Too Much Fat and Rich Foods 
   We’re not sick from lack of protein. We’re sick from excess fat, oils, animal products and processed foods.
6. Plants Have All the Amino Acids You Need 
   Whole plant foods provide all essential amino acids. When you eat enough calories from a variety of plants, you’re covered.
7. The Protein Hype Is Marketing 
   The obsession with protein is driven by industry profits – not by health science.
8. Healthy Cultures Thrive on Low-Protein Diets 
   Throughout human history, people who live the longest and healthiest lives eat starch-based diets centered on beans, rice and potatoes – not protein powders or bars.
9. Our Patients Heal Without Obsessing 
   Thousands have reversed disease, lost weight and regained energy on a starch-based diet – without counting or tracking protein.
10. Eat Food, Not Numbers
    A starch-based, whole food, plant-based diet gives you everything you need – no measuring, no worrying.

Trust Your Body. Trust the Science.
When you fill your plate with starches, vegetables and fruits, your body thrives – naturally.

Is the McDougall Diet Too Low in Protein?
Absolutely not, it’s exactly what your body needs. Our diet isn’t “low” in protein; it’s sufficient. When you eat a variety of starches, vegetables and fruits, you get all the protein and all the essential amino acids your body needs — even if you do regular weight or resistance training.

The idea that you need large amounts of extra protein (especially from powders or animal products) to build strength is a myth pushed heavily by marketing. What actually builds muscle is doing the work – consistent resistance training and adequate overall calorie intake to support your activity.

Many of our patients have improved strength, maintained muscle mass and even reversed chronic diseases while following a starch-based diet without focusing on extra protein.

Keep exercising – that’s the most important piece for strength and health.

Want to learn more?
Watch this informative video: “Everything You Thought You Knew About Protein is Wrong” by Stanford Professor Christopher Gardner.