If you went plant-based and felt weaker, hungrier, or stalled on fat loss, it usually was not willpower. It was protein.

A meal that is "healthy" and still under 20g of protein will not keep muscle on a cut. Chickpeas, tofu, Greek yogurt, tempeh, lentils, and seitan are not garnish — they are the main.

Build every plate the same way:

1. Protein first (aim 30g+)

2. Color (greens, vegetables)

3. Slow carbs if you trained

4. Fat for flavor, not as the whole meal

That is the standard inside The High Protein Vegetarian Cookbook. No juice cleanses. No 12-ingredient bowls you will never cook on a Tuesday.