25 Cool Essential Oil Hacks

  1.  Runny nose – apply a couple of drops of lemon to the bridge of your nose. Be sure to dilute with a carrier oil to prevent skin irritation. 
  2. Keep ants and spiders away.  Bugs hate the smell of peppermint and other oils.  Apply a few drops of peppermint and cedarwood to cotton balls and stuff into corners of cabinets or anywhere you think you may see them.  You can also make a spray bottle with water and a few drops of either oil and spray areas where you see ants. They won’t return!
  3. Repel flies from coming into your home.  Add a few drops each of rosemary, spearmint and lavender and run during the day when you will have the doors opening and closing often. 
  4. Kill germs on bottoms of shoes and workout gear.  Make a 16 oz spray bottle (use an empty windex bottle) of distilled water and add 15 drops Melaleuca and 15 drops Purify.  Spray shoes and workout equipment upon entry to the home. I leave a pair of slip on shoes for my house shoes to keep the floors clean. 
  5. Eliminate bad smells in the house (from cooking or in the bathroom).  In your diffuser, add 4 drops lemon essential oil, 4 drops lavender and 3 drops wild orange for a beautiful aroma.
  6. Eliminate shoe odor. Add a few drops of lemon essential oil and melaleuca essential oil to cotton balls and stick inside of shoes overnight.
  7. Refresh your carpet.  In a mason jar, fill ¾ of the way with baking soda,  10 drops melaleuca and 10 drops lavender. Cover and shake well.  Sprinkle on carpet. Let sit for 15 minutes and then vacuum. 
  8. Reduce a fever.  Add 1-2 drops peppermint to forehead, back of neck and bottoms of feet (dilute with carrier oil).  Apply frequently, 15-30 minutes until fever goes down. You can also make a compress with lukewarm water and add a few drops of peppermint or eucalyptus and apply to body. 
  9. For sparkling dishes, add a few drops of lemon essential oil to your soap dispenser. 
  10. Room Spray – make a non-toxic room spray using an empty spray bottle. Use distilled water and in a 2 oz bottle, add 5 drops spearmint, 7 drops wild orange and, 7 drops eucalyptus. Shake well before use. 
  11. Boost germ killing in laundry.  Add 5 drops melaleuca or Purify to washer before starting the machine.  To make clothes smell nice out of the dryer, add a few drops of wild orange or lavender to wool dryer balls and reapply every few loads.
  12. Sore foot remedy – After shower, apply a few drops of peppermint and Aromatouch to bottoms of feet along with a body lotion and massage entire foot. 
  13. Hair detangler – Using an empty spray bottle, combine ½ cup conditioner, 1 cup of warm water (add a little extra if necessary), 4 drops lavender, 2 drops geranium.  Shake well and spray dry or damp hair for easy combing. 
  14.  Car Diffuser – apply a few drops of peppermint and wild orange to a cotton ball and stuff into vents.  This blend will keep you alert and focused.
  15. Dry Shampoo. Mix ½ cup arrowroot powder, 5 drops melaleuca and 5 drops lavender or rosemary.  Apply to roots of hair and run fingers through scalp. Add a tablespoon of unsweetened cocoa powder for darker hair. 
  16.  Make your own facial toner.  In a 2 oz spray bottle, add witch hazel and 5 drops melaleuca, and 5 drops juniper berry.
  17. Add a personalized scent to your unscented body lotion.  Add a few drops any combination of oils for an aromatic and physical benefit.  

Frankincense + Lavender (anti-aging)

Geranium + Grapefruit (moisture balance and toning)

Spearmint + Lemon (refreshing)

Peppermint + Marjoram (relieve muscle tension)

Serenity + Balance ( relaxing)

  1. DIY Face Serum for anti-aging.  In an empty glass bottle (2oz), combine jojoba oil with a 15 drops frankincense, 15 drops myrrh, 10 sandalwood, 10 geranium. 
  2. Make your own cuticle oil.  In a roller bottle, combine fractionated coconut oil with 10 drops frankincense, 5 lemon, 10 myrrh and apply nail beds 2-3 x per week.  
  3. Remove stickers or anything sticky.  Apply a few drops lemon to area and rub off. 
  4. Get rid of a sinus infection fast.  Boil hot water and put in a bowl. Add 2 drops OnGuard, 2 drops melaleuca, 1 drop oregano, 1 drop lemon. Place a towel over head to create a tent and inhale for 5-10 minutes (no more than that).  
  5. Reduce appetite.  Add 2-3 drops Slim and Sassy blend to water or tea to help with cravings.
  6. Fill a microwave-safe bowl with water and four drops of lemon essential oil to clean your microwave.
  7. Soak a cotton ball in lemon essential oil and place it at the bottom of your trash bin to eliminate odor.
  8. Removing a Splinter. Apply 1-2 drops of OnGuard to the affected area and wait a minute or two and watch the splinter rise from the skin. Once the end of the splinter has risen from the skin, use the tweezers to remove the full splinter (works well for splinters that are not super deep in the skin).

Makeover Your Workspace With Essential Oils

Whether you work from home or have a traditional office space, it is likely that you spend the majority of your time at work. The average office worker spends well over 150 hours per week at their desk. With all that time spent indoors, it is important to create a clean and enjoyable workspace.
Create a toxin free and healthy workspace with essential oils. Essential oils can purify the air, uplift the mood, and create a productive, clean work environment.
Here are some of my favorite ways to use essential oils at the office
or home workspace:
Diffusing essential oils is a great way to purify the air, boost productivity and focus. It can help boost mood, and reduce stressful feelings. 
My top picks for purifying the air (especially during cold and flu season) would be with OnGuard, Lemon, or Purify blend. Add 6-8 drops of any of these essential oils to your diffuser and keep nearby on your desk. 
Take note, however, there are some people that are sensitive to smells and may not want to have a diffuser nearby. If this is the case, keep the essential oil bottles on your desk. You can apply a couple of drops to your hands and inhale deeply 3-4 times. 
You can also place cotton balls with a few drops of your favorite essential oil and stuff in the corners of your cubicle. 
To increase feelings of productivity and focus, here are some popular diffuser blends.
4 drops peppermint, 3 drops rosemary, 3 drops wild orange
4 drops peppermint, 2 drops basil, 3 drops tangerine
For an afternoon pick-me-up:
3 drops frankincense, 3 drops wild orange, 3 drops peppermint
2 drops Breathe, 3 drops Peppermint, 2 drops grapefruit
To improve mood and create an uplifting environment:
3 drops Citrus Bliss, 3 drops peppermint, 1 drop spearmint
3 drops siberian fir, 4 drops grapefruit, 3 drops clary sage
3 drops Elevation, 1 drop spearmint, 2 drops Balance
To reduce stress and anxious feelings:
4 drops lavender, 3 drops frankincense, 3 drops wild orange
2 drops vetiver, 3 drops lavender, 1 drop citrus bliss
2 drops balance, 2 drops serenity, 2 drops citrus bliss
Reduce the mid-afternoon mindless snacking. Be sure to drink water throughout the day and add 2-3 drops of grapefruit or lemon essential oil for a healthy metabolism and immune boost. . 
    Add 2-3 drops of Slim and Sassy to Green Tea per day. Slim and Sassy will help reduce cravings and hunger throughout your day. 
    Chew on Slim and Sassy gum when the urge to snack comes on. 
Release tension from sitting for long periods at your desk. Apply roller bottle blends such as Past Tense and Deep blue to your neck and shoulders. Roll peppermint across the top of your forehead. Take a deep breath and enjoy the power of these essential oils working together. 
Freshen breath with peppermint beadlets after lunch or coffee, or before a meeting. 
Boost immune system with OnGuard beadlets every morning. On days when you are feeling under the weather, or if there is a bug going around at work, OnGuard softgels will help your immune system work at its best. If you have a sore throat, or if you’ve been speaking at a meeting, OnGuard Protective Throat Drops are soothing, while boosting the immune system. 
For stressful days or anxious feelings, keep a bottle of Balance Grounding Blend on your desk. Balance will help create a peace of mind and calm feelings throughout the day. You can also use Balance to help with jet lag if you travel for work. 
Keep your desk clean and germ-free. In a 2 oz spray bottle, mix water with`10 drops of OnGuard or Purify. Shake, spray and wipe clean daily.
To improve memory or focus, apply InTune Blend to temples and behind the ears. You can also make a roller bottle of 10 drops each of Rosemary, Peppermint and Wild Orange. 
For stomach upset at work, keep a bottle of ginger or Digestzen essential oil and add a couple of drops to tea or water. Or you can make a roller bottle of 20 drops of Digestzen and 10 drops Wild orange in a 10 ml roller bottle and apply to abdomen.
Keep hands clean to reduce the spread of germs. The OnGuard Hand Sanitizer is easy to keep on your desk to remind you. Or make your own. In a 2 oz spray bottle, add ½ witch hazel, ½ water and 10 drops of OnGuard. 
If you would like to get started with using essential oils for a natural lifestyle, visit my website at www.purefitwomen.fit
to purchase your oils.
If you are a wholesale customer with DoTERRA, use your DoTERRA wholesale account and save 25% on all your products. You can also enroll in the Loyalty Rewards Program and earn points toward free products with your purchases.
Additional supplies can be purchased on your DoTERRA website under “DoTERRA DIY Accessories “.
Here are some of my favorite natural
DoTERRA products
for a clean and healthy workspace.

Makeover Your Laundry Room

Why should we care about our laundry products? It may surprise you to know that not all laundry detergents are safe for our skin or our health.  The laundry detergent companies are not required to disclose the ingredients. The dangers in laundry detergent are real.  When we wash our clothes with traditional products, you would think the chemicals are being rinsed away. However, this is not the case. Many of the chemicals are not washed away in the rinse cycle and that residue is left on our clothing. When we breathe in or sweat, the residue is absorbed into our body.  
So here is a list of ways to swap out products that you may currently have in your home. You can replace the toxic products with natural options that are toxic free and create a healthier, safer environment for your family.
1,  First, you must swap out your laundry detergent for something that is safer.  OnGuard Natural Laundry Detergent is super concentrated. A little goes a long way and it is cheaper too.   You will only need one tablespoon for a full load of laundry. It also has an entire 10 ml bottle of OnGuard in it. so all of those powerful cleansing properties contained in OnGuard, are in the laundry detergent. It will clean your clothes efficiently and thoroughly.  It also contains natural enzymes that break up stains such as sweat, dirt, and food. You can also use this detergent for stains on carpets and cars.
2.  Change out your fabric softener with white vinegar.  Fabric softener is full of chemicals. Add a ¼ cup of white vinegar into the fabric softener section of your washer.  It will make your clothes softer, cleaner and eliminate static.
3.  Make your own homemade stain stick .  In a 10 ml roller bottle, fill 3/4 of the way with Onguard detergent and top off with a little water.  Great for on the go, traveling, in your bag etc.
4.  Add essential oils to help with odor and heavily soiled clothing.  Presoak and add dirty clothes to a bucket or large bowl. Let them soak in water with a few drops melaleuca and lemon. To freshen up laundry may have been left in washer too long, add a few drops of Purify or Lemon essential oil to freshen up.
5 .Make a bleach alternative.  Use equal parts of hydrogen peroxide 3 percent and water.  Add a 2 tablespoons of lemon juice or ½ tsp citric acid and 10 drops lemon essential oil. Use this alternative instead of bleach for whites. Store in a brown bottle for up to 3 months.
6.  Swap out your fabric sprays for a DIY version. In a 4oz bottle, combine distilled water and 10 drops essential oil for sheets, clothes, etc. Use lavender, eucalyptus, lemon or any combination of oils you like.
7.  Trade out your dryer sheets for wool dryer balls.  Add a few drops of essential oil to the dryer balls.  Calming oils such as lavender and Serenity are great. Wool dryer balls also cut down the drying time by up to 50 percent and prevent clothing from having wet spots.  
If you would like to get started with using essential oils for cleaning and a natural lifestyle, visit my website at www.purefitwomen.fit
to purchase your oils.

Green Cleaning Your Home


It’s no secret that traditional cleaning products are harmful.  However, many people believe that the only way to effectively clean their home is with toxic chemicals.  While these products may appear to work, they are exposing your family to poisonous toxins known to cause respiratory issues such as asthma, hormonal disruption, migraine headaches, dizziness, tumor growth, infertility and even cancer.

As part of a healthy lifestyle, we strive to keep our families safe and well by having a clean environment in the home.   A clean home can help to avoid many health issues and spread of illness.

So how you clean your home safely and effectively?  With some inexpensive products and essential oils, you can get the job done for a fraction of the cost of traditional cleaning products.  Essential oils are very potent, so just a few drops can clean multiple areas. In addition, if you have small children or pets at home, using essential oils to clean, can ensure that your family is not being exposed to unnecessary toxins every day.  

Essential oils are surprisingly versatile and can be used for cleaning, as well as for personal care and in cooking.  While cleaning, they can provide a pleasant aroma by combining different essential oils for your own signature scent.

So which essential oils should you use for cleaning? There are certain essential oils that contain properties most effective for surface cleaning.  Examples of great surface cleaning essential oils are lemon, melaleuca, lime, eucalyptus and wild orange.

It is important to remember that not all essential oils are created equal when it comes to quality and purity.  Low quality essential oils will contain fillers, artificial fragrance and other unknown chemicals. High quality essential oils (certified pure therapeutic grade) will produce the best results for cleaning and safety. When using CPTG oils, you can be sure that the oils will be provide the best cleansing benefits for your home.  





With some simple ingredients, you can make your own products for every area of your home.  See the Green Cleaning Checklist at the bottom of this article. Some simple ingredients include baking soda, white vinegar, castile soap and salt.  

One of the best ways to use your essential oils is to diffuse them to help cleanse the air and remove unpleasant odors.  Lemon is especially good for removing odors. You can add 4 drops of lemon and lavender to your diffuser.

Also, be sure to replace your air filter every season.  You can add a few drops of melaleuca or Purify to disinfect the air.  

You will also want to replace your air fresheners with essential oil rooms sprays.  Most air fresheners are extremely toxic to both humans and animals.


DIY Recipes


Room Spray Recipe

Combine  1.5 oz of distilled water, 1 tablespoon witch hazel, 10 drops lavender, 10 drops wild orange.


Window Cleaner

Combine 1 cup vinegar, 1 cup water, 10 drops lemon essential oil in a 16oz bottle.


Furniture and Wood Polish

Combine 1 cup olive oil, 7 drops arborvitae, 8 drops wild orange, 1 cup white vinegar in a 16oz spray bottle.


All Purpose Cleaning Spray

Combine 1 cup vinegar, 1 cup distilled water, 15 drops melaleuca, 15 drops lemon, 10 drops lavender in a 16oz spray bottle.


Stainless Steel Spray

Fill a spray bottle with undiluted vinegar and 10 drops lemon essential oil.  Follow the grain of the essential oil with your microfiber cloth.


Soft Scrub Recipe

1.5 cup baking soda

1/2  cup castile soap

2 tablespoons distilled water

16 drops lemon essential oil

10 drops lime essential oil.

Combine baking soda and castile soap.  Stir in water. Add essential oils until it forms a soft paste.  Store in an airtight container or glass mason jar.


Toilet Bowl Cleaner

1 cup baking soda, 10 drops melaleuca in mason jar.  Mix well. When cleaning toilet, add half cup of baking soda mixture and ¼ cup vinegar. Scrub as vinegar and baking soda react.  


Mold and Mildew Shower Spray

In a 16oz spray bottle, combine 30 drops melaleuca and 30 drops peppermint with distilled water and spray shower walls and tub.


Linen Spray

Mix 2 cups distilled water, 2 tbs rubbing alcohol and 15 drops lavender.  Spray linens or the air for a relaxing scent.


Carpet Refresher

2 cups baking soda

5 drops melaleuca, 5 drops lavender or eucalyptus.


Shoe Sole Spray

Combine 10 drops melaleuca and distilled water in a 2oz  spray bottle.

As you begin to use essential oils for cleaning, you will be amazed at how easy it is to make your own cleaning products and how effective they are.  You will not only save money by making your own products, but you will also get to benefit from the aroma of your favorite essential oils.

To get started with using essential oils for cleaning and a natural lifestyle, you can get your own wholesale account and save 25% on all your products.  The best way to start is with an enrollment kit because you will get all of the oils you need for cleaning at the lowest cost.  You can open your own account right from my website at www.PurefitWomen.fit.

To order additional supplies, some products listed below can be found on the “Shop Section” at www.PurefitWomen.fit and the links will take you to Amazon.  Additional supplies can be purchased at DoTERRA DIY Accessories.


DIY Green Cleaning Supply Checklist


  • Storage bucket for cleaning supplies with handle
  • Scrubber with handle (larger one for bathtubs and smaller one for kitchen sinks)
  • Small scrubber with handle or toothbrush (for small and hard to reach areas)
  • Microfiber cloths or any old rags (cut up t-shirts)
  • Paper towels
  • Stainless steel scrubber pads
  • 16 oz Glass Spray Bottles (Amber or Blue)
  • 4 oz Glass Spray Bottles (Amber or Blue)
  • Empty wide mouth mason jars (8 oz or larger)
  • Mason jars
  • Label makers (or you can use blank stickers to label products)
  • Baking soda
  • White vinegar
  • Witch Hazel
  • Hydrogen Peroxide
  • Rubbing Alcohol
  • Dr. Bronner’s Unscented Castile Soap
  • Salt
  • Olive oil
  • Recommended Essential Oils for Cleaning: Lemon, Melaleuca, Lime, Wild Orange, Arborvitae, Lavender, Eucalyptus, Purify, OnGuard, Spearmint, Cypress, Bergamot, Cassia, Cedarwood, Oregano, Thyme, Siberian Fir and others.



Indoor Exercise Ideas

Exercising outdoors is great for your body. Getting all that fresh air and sunshine is a great addition to your physical routine. But when the sky turns gray, it’s still important to continue your exercise routine even if it is too cold or rainy to go outside. Let’s take a look at some great in-home exercise equipment that can help you stick to your routine even in bad weather.


A classic piece of equipment that can help you stay on track to meeting your fitness goals is a treadmill. The ability to customize your workout from a slow walking pace to a fast run makes it versatile and easy to use for beginners. You can even get your run in while watching your favorite show, making it hard to come up with excuses to skip your workout.


An elliptical machine allows you to exercise while putting less pressure on your joints compared to running or even using a treadmill. Some elliptical machines will even adjust the intensity of the workout depending on your heart rate so you burn more calories and see results quicker.


Treadmills and ellipticals are great for exercise on a rainy day, but they do not offer a full body workout. It’s still important to incorporate weight training for your upper body, even if it is just by using light hand weights. These are also great to add to your floor routine exercises, like pilates or aerobics.

Kettle Bells

A kettlebell is a heavy bell-shaped weight with a handle. Since you use a single weight, your entire body is incorporated while lifting. Using a kettle bell is a great way to strengthen your core muscles while weight training. It also increases your heart rate substantially since you are using your entire body while lifting, allowing you to incorporate cardio into your routine without adding additional time to your workout.

Be sure to continue your fitness routine no matter the weather!

Popular Vegan Foods

Plant-based diets have become more popular in recent years for a variety of reasons. There is more of an emphasis today on taking responsibility for your own health and research has revealed the negative effects of the standard American diet on the body. Vegan foods don’t have to be boring, and you don’t have to be limited to salads and oatmeal if you’re planning on undertaking a vegan diet. Let’s take a look at some popular vegan foods.


Yes, you can have pasta if you’re vegan. Most dried pasta is vegan, but as always, be sure to read the ingredients on the package. Recently many different companies have begun to make dried pasta out of healthy ingredients like quinoa, brown rice and even beans. These are also great alternatives if you’re trying to avoid gluten. If you’re feeling adventurous you could even make your own fresh pasta at home.


Tofu sometimes gets a bad rap for being flavorless and bland. The truth is, tofu is like a blank canvas. You can add any sort of flavoring you like and use as a protein in a variety of different dishes. If you have a dehydrator, you can even make tofu jerky! The trick is to drain as much moisture as possible before cooking it. There are several different methods to doing this, but the easiest is to wrap a block of tofu in paper towels, top with a weight like a can of beans and let sit on your kitchen counter for several hours.


Beans are a great source of protein and fiber and are a staple in most vegan diets. Chickpeas in particular are extremely versatile and can be used in place of meat in several different main courses. They make a great protein for tacos and burritos and can even be smashed up and used as a replacement for tuna salad.

As always, the best vegan foods are fresh fruits and vegetables which make for easy grab and go snacks!

Tips To Drink More Water

Drinking enough water throughout the day is essential for your health. The human body needs water to maintain overall fluid balance. Water transports nutrients throughout the body, helps regulate body temperature and aids in digestion, among many other necessary functions. So how much water should you drink? The old standby was “eight glasses a day”, but it really depends on your bodyweight and physical activity level. Some of us need much more than 64 ounces of water a day. So, how do you make sure you’re drinking enough water every day? Here are some tips and tricks to help you get into the habit of drinking enough water throughout your day.

Use the Same Container for Water Every Day

If you use the same cup or water bottle every day that you only use for water, you’ll know how much water you’re drinking by how often you’re refilling it. For example, if you have a 16 oz. water bottle, you can set a goal of refilling it 4-5 times a day. 

Add Fruit to Your Water Bottle

If you’re used to drinking juice or soda during the day, switching to water can seem bland and boring. Adding fruit like lemon or lime slices, or even berries can make a huge difference in flavor and encourage you to drink more. 

Combine Drinking Water with Regular Activities

Drinking a glass of water either before or after doing a regular activity that you do every day can really help develop habits. For example, try drinking a glass of water after making a bathroom trip, or before checking your email. The trick is to link water to one activity and stick to it. You’ll be surprised how quickly your habits will change.

There’s an App for That

If you’re still having trouble sticking to your new habits, download an app on your phone that allows you to track each glass you drink.

Try these tricks and you’ll be drinking enough water in no time!

Why Vegans Experience Consistent Weight Loss

Vegan weight loss is a bonus to people who are looking to switch to a plant based healthier lifestyle. Here are some reasons why people who eat a vegan diet experience consistent weight loss. 

High Fiber

Every plant contains fiber, so eating a plant-based diet means you’re eating a high-fiber diet. Consuming a meal or a snack high in fiber fills you up and keeps you feeling full longer, which can help with preventing unnecessary snacking and binges. Fiber is also digested slowly, so it doesn’t cause spikes in your blood sugar which can cause you to crash or crave unhealthy foods.

Low Fat

When you eliminate meat and dairy from your diet, you’re also eliminating a large amount of fat. You’re still getting healthy fats from foods like avocados, nuts and beans but won’t be gaining weight from an abundance of animal fats.

Increased Metabolism

Animal fats are stored in your muscle cells and can slow down your metabolism. Therefore, eliminating animal products from your diet can help your body operate more cleanly and efficiently resulting in consistent weight loss.

Change Cravings

After you’ve been eating a vegan diet for an extended period of time, your tastes and cravings begin to change. Instead of craving sugary carbs or greasy fast food, your body begins to crave fresh greens or raw nuts. This makes a plant-based diet easy to stick to. When your body is happy, it wants to stay happy so you’ll begin to crave healthy foods instead of ones that lead to weight gain and illness.

Vegan weight loss is easy to maintain when you stick to a healthy plant-based diet. You can still treat yourself, but know that even your treats will be free from unhealthy animal fats that can weigh your body down and make you feel bloated and heavy. 

Workout Shoe Essentials

Having good quality workout shoes is essential to healthy fitness. High-performance shoes not only support your feet through high impact or strenuous aerobic routines, but they also support your whole body and protect against injury and muscle fatigue. Let’s take a closer look at the importance of good workout shoes.

Avoid Sore and Blistered Feet

Cheap shoes or shoes that don’t fit correctly can lead to friction. When you’re running or doing a high impact cardio workout, constant friction from your shoes can lead to blisters and sores on your feet. When trying on shoes at a store, jog a few laps to make sure they feel good in action and keep these three things in mind:

  • The heel should be snug but not tight.
  • There should be 3/8′ to 1/2″ space between the tip of your big toe and the end of the shoe.
  • Your foot should not slide out the back of the shoe when walking.

Body Stability

The more stable your lower body is, the less likely you are to strain or injure a muscle while you’re working out. Stability also makes for a clean workout, meaning you’re not wasting energy on compensating for weak shoes. You’ll burn more calories and build more muscle with strong structural support.

When to Change Your Workout Shoes

When you should change your workout shoes depends on your weight and activity level. But for someone of average size who works out consistently 3-5 days a week, you should be changing your shoes every six months. The glue with which athletic shoes are made from ages constantly. This essentially means your shoes have already been aging even before you bought them. Vigorous use, like exercise, causes them to age even faster. A shoe that is worn out will not offer as much support as a new shoe.

So be sure you’re wearing good quality shoes and take care of them to get the most out of your workout!

Best Protein Sources for Vegans

The average person needs about 40 grams of protein daily. According to the acclaimed documentary Forks Over Knives, vegans average around 70 grams of protein or about 70% more than what is needed on a daily basis. This proves that it’s entirely possible to get substantial amount of protein from a plant-based diet. Let’s look at some of the best sources of protein in a vegan diet.


Beans are an excellent source of protein and are also full of fiber and essential nutrients. They’re also a great meat substitute in dishes like tacos, dips and burgers.

Peas and Lentils

Lentils contain 18 grams of protein per cup and are delicious in dishes like soups, curries and salads. Green peas contain 9 grams of protein per cup. Mixing in a cup of peas to a vegetable medley or rice dish can give you a great boost of protein while remaining low fat and low calorie.


This favorite breakfast grain is chock full of protein at a whopping 12 grams per cup. Try adding some organic raw oats to homemade cookies or granola bars for a boost of filling protein and fiber.

Nuts and Nut Butters

Good old reliable peanut butter has long been a favorite source of protein for vegetarians and vegans. Try mixing it up with a little almond or cashew butter on your whole grain toast instead. Raw nuts make a great snack in the middle of the day and with 5-7 grams of protein per ounce, can help fill you up till dinnertime.

Tofu and Tempeh

Unless you’re avoiding soy, tofu and tempeh are an excellent source of protein, as well as calcium and iron, and work well in place of meat in a variety of dishes. Tofu works well with Asian flavors and is a staple in Thai cuisine. Tempeh, a product made from fermented soy, can be marinated and fried and is a favorite among vegans for its toothy bite.