Missing your home cooked meals? Wishing you could make that protein-packed breakfast you love? Sick of eating tofu for every meal? I know the feeling, because this was my freshman year.
As a vegetarian, I was constantly bombarded by social media telling me I wasn’t eating enough protein and I wish someone had been there to cut through the noise. In truth, there is a lot of confusion on how much protein you actually need and even more about how to get it without meat. It may seem hard to reach your protein goals in the dining halls, but it’s actually pretty easy once you know what to look for. While protein needs depend much on the individual’s characteristics, a general suggestion by our Michigan Dining registered dietitians is to aim for about 20 grams of protein a meal. For someone who eats meat, this is equivalent to one chicken thigh, easily hit in just one sitting. Now for a vegetarian or someone with a plant-forward diet — meaning meals centered around vegetables, legumes, whole grains, and dairy without fully eliminating meat — this may seem less straightforward, but I promise it is just as attainable.
What many people don’t realize is that eating plant-forward is not just good for your body — it’s one of the simplest things you can do to support the planet. Meat production has a significant impact on the environment. Raising livestock requires large amounts of land, water, and feed, and can greatly contribute to greenhouse gas emissions, soil degradation, and runoff into local waterways. Plant-forward proteins like beans, lentils, eggs, and dairy often have less environmental impact than meat. Shifting away from meat for just a few meals a week can add up. So every meal you build around plants is a small but meaningful step toward a more sustainable campus and world. The best part? Michigan Dining makes it easier than you’d think.
This semester, I’ve been working with Michigan Dining’s registered dietitians and sustainability team on a “Protein Craze” education series, helping students cut through protein misinformation and feel confident when building plant-forward meals in the dining halls. These tips are the things I genuinely wish someone had told me as a freshman eating in the dining halls.
What’s Actually Available
The dining halls have more protein options than just the tofu station. Here are some easy ones to keep on your radar:
- Eggs: scrambled, hard boiled, or made to order. One of the most versatile and protein-dense options available at nearly every hall.
- Beans and lentils: look for them in soups, grain bowls, and on the salad bar. Lentil soup shows up regularly and is a great base for a filling meal.
- Edamame, chickpeas, and hummus: easy grab-and-go additions that add protein without much effort.
- Quinoa: when available, it’s one of the few plant sources that is a complete protein on its own.
- Cheese (especially cottage cheese), greek yogurt, and nut butters: small but mighty additions that help round out a meal.
Building a Plate That Works
The key with plant-based eating is thinking of protein as something you build across your plate rather than getting it from one single source. Here are a few combinations that can easily get you to that 20 gram goal:
- Breakfast
- Greek yogurt bowl (fruit + granola) + hard-boiled egg
- Cottage cheese + fruit + toast with peanut butter
- Tofu egg scramble + toast
- Lunch
- Salad bar: lettuce + veggies + chickpeas + edamame + cheese
- Mediterranean bowl: hummus + pita + veggies + chickpeas/beans
- Grain bowl: quinoa/rice + beans + veggies + sauce
- Dinner
- Burrito bowl: rice + beans + veggies + cheese
- Stir-fry: tofu + edamame + rice
- Soup/salad combo: lentil soup + side salad with beans
You’ve Got This!
Eating vegetarian in the dining halls doesn’t have to feel like a compromise. With a little intention, you can hit your nutrition goals, keep your meals interesting, and make choices that are better for the environment at the same time. The dining halls are more equipped for plant-forward eating than most people realize; sometimes you just need some encouragement! So next time you walk in feeling limited, remember: the options are there and now you’ve got the roadmap.
Leah is a Sustainability Intern at MDining and a student studying Economics and PitE.