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A List of Plant-Based Protein Sources


woman lifting heavy weights in gym

Many people think that plant-based and vegan eaters are starved of protein. The modern obsession with protein has become built into our culture. Our bodies don’t need copious amounts of protein to function. Too much protein can stress your body. Still, some people will need higher levels, such as those who weight train. 


How much protein do I need a day? 


The Recommended Dietary Allowance (RDA) for protein varies depending on age, personal situation and activity level. 


Here are some basic estimates: 


Bowl of tofu

  • Adults: 0.8 grams per kilogram of body weight per day

  • Athletes and Physically Active Individuals: 1.2 to 2.0 grams per kilogram of body weight per day

  • Pregnant and Breastfeeding Women: About 1.1 grams per kilogram of body weight per day

  • Older Adults: 1.0 to 1.2 grams per kilogram of body weight per day



How to get protein on a plant-based /vegan diet


It’s pretty easy to get protein on a plant-based diet. I would include mock meats for those who like them or are transitioning. However, they vary greatly, so I have mostly left them off the dot point list. Check the packaging of all these list items as products vary greatly.


Here are the top plant-based protein sources per 100 grams:

red lentils

  • Seitan (Wheat Gluten): 75g. The store-bought variety I buy is ‘only’ 30 grams of protein per 100 grams. Plenty for me

  • Soy Protein Isolate: 80-90g, powder isn’t for everyone. I’d rather eat than drink my food. It is convenient, though. Other protein powders such as faba bean (broad bean) are similar.

  • Textured Vegetable Protein (TVP): 50-55g. This product is versatile. I use it for spaghetti bolognese or tacos. So many recipes can be made from this ingredient, which is easy to store. 

  • Hemp Seeds: 31g

  • Pumpkin Seeds: 30g

  • Peanuts: 25-28g

  • Black Beans: 21g

  • Almonds: 21g

  • Tempeh: 19g

  • Chickpeas (Garbanzo Beans): 19g

  • Tofu-based Mock Meats: 10-20g

  • Chia Seeds: 17g

  • Tofu: 8-15g

  • Lentils: 9g


Conclusion Plant-Based Protein Sources


As you can see, plenty of plant-based and vegan protein options are available. You will not have to go to hospital for a protein deficiency, and you will not miss the meat. I have been a vegan for a long while now, and I am not a weakling. I work out most days, and I am constantly excited about creating new recipes to try. 

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