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To be clear, hitting protein needs with a whole-foods plant-based diet can be done, but you’ll have to really plan if you don’t want “an astronomical amount more carbohydrates,” says Dr. Lyon.

This 30-day plan is set at 1,500 calories, with modifications for 2,000 calories. Each day provides at least 80 grams of protein and 28 grams of fiber to support healthy blood pressure.