Protein Series

Part Four: HOW to Eat Enough Protein on a Plant-Based Diet?

If you’ve changed your intake to include more healthy, plant-based foods, you may be lacking in protein. One cup of cow’s milk has 8 grams of protein, but the same amount of almond milk only has a measly 1 gram.

But don’t worry! You CAN get enough plant-based protein to fuel your needs. You may just have to be a bit more mindful when planning your day.

Good sources of plant proteins include:

BEANS and LEGUMES

A 1/2 cup-serving of cooked black beans, chickpeas, or lentils has 7 to 9 grams of plant-based protein.

NUTS

A 1/4 cup-serving of peanuts, almonds, cashews, or pistachios contains 6 to 7 grams of plant-based protein; pecans and walnuts have 3 to 4 grams, respectively.

SEEDS

You'll get 7 to 9 grams of plant-based protein from 1/4 cup pumpkin or sunflower seeds, and 4 to 6 grams from 2 tablespoons of flaxseeds, chia seeds, or hemp seeds or hearts.

WHOLE GRAINS

A 1/2 cup-serving of cooked oatmeal or quinoa has 4 grams of plant-based protein; brown rice or soba noodles has 3. Sprouted whole-grain bread and wraps have 4 to 7 grams per serving.

SOY

You'll score roughly 6 grams of plant-based protein from one slice of firm tofu and a whopping 17 grams from a 1/2-cup serving of tempeh.

EXAMPLE DAY

Breakfast

¾ cup Tofu scrambled with spinach, peppers, onions + whole-grain toast = 20 grams

Snack

¾ cup Fage Greek yogurt topped with 1 tsp Chia Seeds = 23 grams

Lunch

Whole grain avocado toast with smashed edamame and chickpeas, topped with hemp hearts = 25 grams

Snack

1 cup edamame = 17 grams

Dinner

1 cup black beans mixed with ¾ quinoa = 21 grams