by Reed Mangels, PhD, RD

Most people in the United States meet (and usually exceed) their protein needs. With the current emphasis on protein and a proliferation of foods pumped full of protein, you may be wondering if it’s possible to get too much protein. As is true for many issues in nutrition, high protein diets are a controversial topic.

Generally speaking, most people can safely consume more than the Recommended Dietary Allowance (RDA) for protein. In the past, excessive protein was associated with an increased risk of osteoporosis and of kidney disease.

More recent research has failed to find a connection between higher protein intake and poor bone health provided calcium intake is adequate (1-3). There is some evidence of higher protein intakes being associated in an increased risk of fractures in those with very low calcium intakes (4, 5). A diet high in animal protein from meat is likely to be low in calcium.

People without underlying disease do not appear to be at higher risk for kidney disease due to a high protein diet (6, 7). Of course, many people are not aware that they have a disease or condition that may be worsened by a high protein diet. For example, a study of older women found that in those with a mild loss of kidney function, high total protein intake, particularly high intake of nondairy animal protein was associated with a more rapid decline in kidney function (8). Another study found that older adults with a history of heart disease had a decline in kidney function with regular use of a higher protein diet (9).

High protein diets often are based on a lot of animal products including meat, dairy products, and eggs. These foods represent a significant source of saturated fat, a type of fat associated with an increased risk of heart disease and stroke. Additionally, high protein diets based on animal products contain little dietary fiber and may be low in vitamin C and other nutrients, as well as phytochemicals.

Diets higher in animal protein are associated with increased risk of overall mortality and of death from cardiovascular disease (10, 11). Replacing animal foods with plant foods may contribute to reducing the risk of breast and colorectal cancer, cancer mortality, cardiovascular disease mortality, total mortality, and the incidence of type 2 diabetes (12, 13)

There are health concerns associated with use of a high protein diet, especially one based on animal products. That’s not to say that higher protein intakes aren’t beneficial in some situations.

If you eat a varied diet vegan based on whole foods that includes generous amounts of beans and whole grains, vegetables, nuts and seeds, it’s likely you will meet protein needs

If you have questions or concerns about how much protein is right for you, consult a registered dietitian with expertise in vegan nutrition.

To read more about protein for vegans see:

Protein in the Vegan Diet

Protein for Vegans & Vegetarians

Protein for Vegan Children

References

1. Shams-White MM, Chung M, Du M, et al Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation. Am J Clin Nutr. 2017;105:1528-1543.
2. Darling AL, Manders RJF, Sahni S, et al. Dietary protein and bone health across the life-course: an updated systematic review and meta-analysis over 40 years. Osteoporos Int. 2019;30:741-761.
3. Rizzoli R, Biver E, Bonjour JP, et al. Benefits and safety of dietary protein for bone health-an expert consensus paper endorsed by the European Society for Clinical and Economical Aspects of Osteopororosis, Osteoarthritis, and Musculoskeletal Diseases and by the International Osteoporosis Foundation. Osteoporos Int. 2018;29:1933-1948.
4. Meyer HE, Pedersen JI, Løken EB, et al. Dietary factors and the incidence of hip fracture in middle-aged Norwegians. A prospective study. Am J Epidemiol. 1997;145:117-123.
5. Dargent-Molina P, Sabia S, Touvier M, et al. Proteins, dietary acid load, and calcium and risk of postmenopausal fractures in the E3N French women prospective study. J Bone Miner Res. 2008;23:1915-1922.
6. Devries MC, Sithamparapillai A, Brimble KS, et al. Changes in kidney function do not differ between healthy adults consuming higher- compared with lower- or normal-protein diets: A systematic review and meta-analysis. J Nutr. 2018;148:1760-1775.
7. Van Elswyk ME, Weatherford CA, McNeill SH. A systematic review of renal health in healthy individuals associated with protein intake above the US Recommended Daily Allowance in randomized controlled trials and observational studies. Adv Nutr. 2018;9:404-418.
8. Knight EL, Stampfer MJ, Hankinson SE, et al. The impact of protein intake on renal function decline in women with normal renal function or mild renal insufficiency. Ann Intern Med. 2003;138:460-467.
9. Esmeijer K, Geleijnse JM, de Fijter JW, et al. Dietary protein intake and kidney function decline after myocardial infarction: the Alpha Omega Cohort. Nephrol Dial Transplant. 2020;35:106-115.
10. Chen Z, Glisic M, Song M, et al. Dietary protein intake and all-cause and cause-specific mortality: results from the Rotterdam Study and a meta-analysis of prospective cohort studies. Eur J Epidemiol. 2020;35:411-429.
11. Song M, Fung TT, Hu FB, et al. Association of animal and plant protein intake with all-cause and cause-specific mortality. JAMA Intern Med. 2016;176:1453-1463.
12. Fernández-Fígares Jiménez MDC, Storz MA. Cancer risk and mortality following substitution of animal foods with plant foods: A systematic review. Curr Nutr Rep. 2025;14:99.
13. Lamberg-Allardt C, Bärebring L, Arnesen EK, et al. Animal versus plant-based protein and risk of cardiovascular disease and type 2 diabetes: A systematic review of randomized controlled trials and prospective cohort studies. Food Nutr Res. 2023;67.

The contents of this website and our other publications, including The Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

photo from Freepik

Chef Nancy Berkoff, EdD, RD, suggests the following:

Combine leftover white or brown rice with any of the following and then microwave or sauté with a small amount of vegetable oil spray:

Savory

• Chopped green bell peppers, chopped tomatoes, chopped parsley, and chopped walnuts
• Chopped parsley, bread crumbs, lemon juice, and minced smoked tofu or seitan
• Chopped green bell peppers, chopped onions, chopped celery, chopped mushrooms, pimentos, cayenne, and paprika
• Cooked wild rice, minced garlic, sautéed onions and mushrooms, and dry sherry
• Red bell peppers, Soyrizo or crumbled vegan sausage, paprika, oregano, and shallots
• Scallions, water chestnuts or jicama, cilantro, and soy sauce
• Chopped fresh parsley, minced garlic, curry powder, and soy margarine
• Forest blend mushrooms (a commercial mixture similar to mixed vegetables available in the produce, refrigerated, dried fruit and vegetable, or soup section in many supermarkets) and sherry

Sweet

• Pineapple and maple syrup
• Peanut, almond, hazelnut, apple, or soy butter, cinnamon, and ginger
• Minced dried apricots, raisins, and almonds
• Shredded coconut, maple syrup, nutmeg, and cloves

Read the entire article here: https://www.vrg.org/journal/vj2006issue2/2006_issue2_tips.php

Subscribe to Vegan Journal by visiting https://www.vrg.org/member/2013sv.php

Some updates have been made on VRG’s Vegan Nutrition in Pregnancy and Childhood brochure. See: Vegan Nutrition in Pregnancy and Childhood (PDF)

Ffarm Country House

Are you looking to stay in a vegan friendly hotel? Here’s a sampling of hotels around the world offering vegan food:

Acai Plant Based Hotel: They are located in Greece and have a plant-based restaurant on their premises. They offer cooking classes and yoga classes and are near a beach. Note they are opening in summer 2025. See: https://acairhodes.com/the-acai-hotel/

Beck Hall Hotel: Built in 1705 as a yeoman’s cottage, Beck Hall became a “wayfarers’ hostel” in the 1930s. Today you can stay in this updated 20-room hotel and enjoy dining in their vegan restaurant. Be sure to take walks and explore the area. https://www.beckhallmalham.com/

Ffarm Country House: Located in Wales in the UK, they have a vegan restaurant on their premises offering a wide variety of dishes and an afternoon tea. You can explore nearby castles and beaches. https://ffarmhall.co.uk/

Fivelements Retreat: Located in Bali, offers vegan meals, a wellness program and spa, plus more. See: https://fivelementsbali.com/

Koukoui Hotel: Situated in Greece, this hotel offers vegan cuisine, a spa, and fitness center. See: https://www.koukoumihotel.com/

La Vimea: Located in Italy, offers organic vegan meals, yoga sessions, and more. See: https://www.lavimea.com/

Mother Earth Vegan Hotel: Located in Costa Rica, this hotel offers a poolside vegan restaurant (room rates include breakfast for two), yoga studio, and more. Please note that children under 12 are not allowed and pets are not allowed. See: https://www.meveganhotel.com/

Palmaïa, The House of AïA: This Mexican establishment offers vegan cuisine, spa and wellness program, activities for kids, and more. See: https://thehouseofaia.com/

Paradiso Pure.Living: Vegan hotel in the Dolomites of Italy with vegan cuisine. See: https://paradiso-pure.com/?lan=ENG

Stanford Inn & Resort: Located in the United States in Mendocino, California, offers a variety of room accommodations including family suites. Ravens Restaurant on their property serves organic vegan meals. They offer spa services and are pet-friendly. See: https://stanfordinn.com/

Vegan Agrivilla I Pini: Located in Tuscany, Italy, near vineyards, olive groves, and gardens. They offer vegan cuisine, saltwater pool, and more. See: https://www.ipinitoscana.com/

Villa Vegana: Situated in Spain in a designated conservation area, you can enjoy vegan meals, yoga classes, plus more. See: https://www.villavegana.com/

photo from Matt & Nat

Warm weather has arrived in many parts of the world and you may need a new pair of vegan sandals. Here are online shops selling a wide variety of vegan sandals from various countries:

USA

Bhava Studio: American company offering women’s sandals.

https://bhavastudio.com/collections/sandals

Matt & Natt: American company selling women’s sandals. Shipped to several countries.

https://us.mattandnat.com/collections/sandals

Mooshoes: American company selling women’s and men’s sandals.

https://www.mooshoes.com/collections/womens-sandals

https://www.mooshoes.com/collections/mens-sandals

Okabashi: American company selling sandals for women and men.

https://www.okabashi.com/collections/womens-sandals

https://www.okabashi.com/collections/mens-sandals

Vegan Chic: American company selling women’s and men’s sandals.

https://www.veganchic.com/women/vegan+sandals/search.aspx

https://www.veganchic.com/men/vegan+sandals/search.aspx

Europe

Freerangers: British company selling women’s and men’s sandals.

https://www.freerangers.co.uk/ladies-sandals

https://www.freerangers.co.uk/mens-sandals

Green Laces: Swedish shop offering men’s and women’s sandals.

https://greenlaces.se/produkt-kategori/shop/shop-skor/shop-herr-skor/shop-herr-skor-sandaler/

https://greenlaces.se/produkt-kategori/shop/shop-skor/shop-dam-skor/shop-dam-skor-sandaler/

Vegetarian Shoes: British company selling women’s sandals.

https://www.vegetarian-shoes.co.uk/womens/womens_sandals/10153_0c.html

Canada

Native Shoes: Canadian company selling sandals for women and children.

https://www.nativeshoes.com/womens/sandals

https://www.nativeshoes.com/girls/sandals

https://www.nativeshoes.com/boys/sandals

Australia

Holster Australia: Australian company offering sandals for women. Will ship to USA.

https://www.holsterfashion.com/collections/sandals

Vegan Journal is published by The Vegetarian Resource Group. Enjoy in-depth original research, product and book reviews, scientific updates on veggie nutrition, delicious vegan recipes with gorgeous photos, plus so much more. Both long-term vegans and those new to a vegan life-style will enjoy this magazine.

To subscribe in the USA only, see: https://www.vrg.org/member/

Luke became vegan in fifth grade, wanting to do his part to contribute to creating an ethical environment for animals. In eighth grade, he researched feedlots and did a school presentation. During high school he founded a plant-based eating club. For six years, Luke volunteered at AMOR Healing kitchen. They cook vegan meals for those with critical health conditions. He also organized his school club’s participation in the annual vegan chili competition hosted by AMOR, feeding over 200 participants. Luke’s reference at AMOR said, “He understood that every vegetable chopped and every meal packaged carried meaning to someone in need.” Luke was part of a competition team that won first prize in the NASA Plant the Moon Challenge, where students conduct experiments to see how vegetables can grow in lunar and Martian soil simulants. The project helps NASA understand how crops can be grown on the moon and Mars. Luke will major in computer engineering, and wants to design technology that aligns innovation with ethics by reducing e-waste and promoting sustainable design.  

The deadline for the VRG scholarship contest for high school seniors is February 20^th of each. For details, and to see other winners, go to  https://www.vrg.org/student/scholar.htm

To support VRG’s outreach to young people, donate at vrg.org/donate.

Join at https://www.vrg.org/member/cabdacae.php

photo from Tenon Vegan Sushi

The Vegetarian Resource Group maintains an online Guide to Vegan/Vegetarian Restaurants in the USA and Canada. Here are some recent vegan restaurant additions. The entire guide can be found here: www.vrg.org/restaurant

To support the updating of this online restaurant guide, please donate at: www.vrg.org/donate

Here are some new additions to VRG’s guide:

A Lo Vegano, Market on South, 2603 E. South St., Orlando, FL 32803

A Lo Vegano offers flavorful Latin inspired vegan comfort dishes alongside plant-based favorites. Menu highlights include loaded arepas, empanadas, and rice bowls topped off with Cuban style black beans. A Lo Vegano also features vegan dessert hot plates such as the Cinnamon Bun Hot Plate. The atmosphere is casual, bright and welcoming, making it a great spot for a quick meal or a relaxed dining experience. Outdoor seating is available!

Cinnaholic 5250A 4th St. N, St. Petersburg, FL 33703

Cinnaholic offers over 30 flavors of gourmet cinnamon rolls — and they are all vegan! Some include Almond, Blackberry, Butterscotch, Caramel, Cream Soda, Key Lime, Root Beer, & Pomegranate. Toppings range from Cookie Dough Chunks to Shredded Coconut and everything in between. They offer other sweet treats including cookies.

Say She Ate, 1408 South St., Philadelphia, PA 19146

Say She Ate aims to serve “comfort-forward,” “spice-forward” dishes without onion or garlic from their “kosher-certified kitchen” in an atmosphere “… where food, culture, and community come together.” They even list protein and fiber content. Snacks and Shareables include Bucket of Popcorn Samosa–mini samosas with tamarind and cilantro chutneys; Plate of Veggie Pakora with cauliflower, potato, and cabbage fritters in chickpea batter; Loaded Fries–Desi Chili Fries with Chana Masala and spiced mayo; as well as Sabji Wrap with Basmati rice, curried vegetables, bean stew, and greens in a tortilla. Some Mains are Kofta Ball Sub with greens, mint leaves and mayo on a roll with paneer kofta in tomato and cashew sauce; Kichari—an “Ayurvedic” dish of rice, lentils, and veggie stew with vegan raita and papad; and Samosa Salad showcasing chaat with chickpeas, chutneys, vegan raita, herbs, cucumber, tomato, and greens. Some of their creative Drinks are Golden Goddess–Turmeric Latte with Saffron syrup, Mocha—a medium roast Espresso blend from Brazil, Ethiopia and Colombia with dark chocolate melted into a milk of choice, and Cardamom Chai offering a house blend of floral Darjeeling and Assam tea brewed with ginger and spices.

Secret Vegan Kitchen, 3116 Lawson Blvd., Oceanside, NY 11572

One of Secret Vegan Kitchen’s mottos is “give up the cruelty without giving up your favorite foods.” They specialize “in house made plant meats. All cold cuts, chicken, bacon, sausage, etc. are made by hand in house in small batches.”  Their Hot Menu lists Rueben Pastrami with Swiss, Sauerkraut and Thousand Island Dressing on Rye, Gyro with salad fixings, Tzatziki on a warm Pita, Cheesesteak with sautéed onions and “house made” Whiz on toasted garlic bread, Bacon Cheddar Ranch Fried Chicken, Crispy Wings with Blue cheese Buffalo, BBQ, or Ranch, Chicken Caesar Wrap, and more. Ask about daily specials like Soup of the Day. Some Cold items are Roast Beef Horseradish Hero with Balsamic caramelized onions, Provolone, and arugula; Italian Combo Hero with ham, salami, Capicola, and Provolone; and Build your Own Hero along with assorted Salads.

Tenon Vegan Sushi, 329 Flatbush Ave., Brooklyn, NY 11217

Tenon serves vegan Japanese and Thai food. Their menu features a lot of variety and includes Soy Beef Teriyaki, Basil Eggplant Tofu, Pad Thai, and Japanese Dumpling Soup. Tenon is well-known for their excellent, and completely vegan, sushi. Try their Caterpillar, Spider Maki, or Sweet Potato Special Roll. They also have Bento boxes.

Terrestre, 1402 Ave. Americo Miranda, San Juan, PR 00921

Terrestre Cocina Compasión offers creative, plant-based traditional Puerto Rican and global dishes with a focus on sustainability and compassion. The menu features fresh, locally inspired options such as the famous Wonton Frito, vegetable-forward entrées, and flavorful plant-based proteins. Dishes are thoughtfully prepared, highlighting natural ingredients and bold Caribbean flavors. The space has a warm, earthy atmosphere that shows its commitment.

Ataulfo Mexican Mangoes are in season right now and they are absolutely delicious. VRG’s Food Service Advisor Chef Nancy Berkoff says: Fresh, ripe mangoes can be peeled and eaten right on the spot. Some people jazz up fresh mango with a coating of chili powder and/or a squeeze of lemon. Fresh mango can be added to salsas or used to create a condiment of minced mangoes, onion, and fresh corn. Very ripe mango can be puréed with silken tofu, poured into a prepared pie shell, and frozen for a vegan mango mousse pie. Mango pieces can be tossed on top of hot or cold cereal or yogurt or added to smoothies.

When mangoes are plentiful in the market, purchase extra, allow to ripen, peel, cut into chunks, and freeze. Frozen mangoes can be puréed into a mango sorbet that tastes rich and creamy; diced and used as a garnish in beverages; or eaten as a cool, quick snack.

Mango works well in savory dishes, such as stir-fried with rice or pasta, tossed with chopped sweet onions, red and green bell peppers, and garlic. Create your own mango rice by adding chopped mangoes to cooked rice, along with your favorite fiery spices, chopped fresh chiles, and a sprinkling of peanuts or soy nuts.

photo from kosher.com

When people think of pancakes, they usually invision the type you eat at breakfast with maple syrup. However, did you know that pancakes can be savory? Debra Daniels-Zeller shared some vegan savory pancake recipes here: https://www.vrg.org/journal/vj2009issue2/2009_issue2_pancakes.php

Enjoy preparing Asian Noodle Pancakes with Sweet and Sour Sauce; Tomato-Garlic Chickpea Pancakes with a Salsa Spread; Millet-Vegetable Pancakes with Wild Mushroom Sauce; Carrot-Risotto Cakes with Quick Marinara Sauce; Mushroom-Sage Potato Pancakes; Sun-Dried Tomato Polenta Cakes; and Scottish Oatcakes.

To subscribe to Vegan Journal, visit: http://www.vrg.org/member/2013sv.php