Breathing, Meditation

How Do I Get Protein on a Plant-Based Diet?

Plant-based diets continue to sweep the nation, but there are still a large majority of people turning to animal meat on a daily basis. In fact, we continue to eat more meat every year. One of the biggest reasons people are struggling to switch over is because they don’t know how to get protein on a plant-based diet. 

Meat is a good source of protein, but it’s in no way the only source of protein. Believe it or not, there are actually better sources of protein than animal meat and they are often at the forefront of every plant-based diet. 

For those who think they need meat for its protein, you’d be surprised at what other options you have. You’ll also be surprised at how much protein we really need — spoiler alert, it’s much less than you think it is!

What is Protein?

Protein is an essential nutrient for our body, no one is arguing this. Not only are they the building blocks of body tissue, but they are also transferred into fuel and energy that we use throughout the day. 

Without protein, our cells wouldn’t be able to grow and mend together. They’re made of amino acids that are found in every cell of your body. If you’re not receiving enough protein in your daily diet, you could experience a loss of muscle mass and a weaker heart or lung. 

Many people receive protein from fish, chicken, steak, and dairy products, while other people will get it through supplements and shakes. The best way to receive your protein is from plant-based foods high in protein. 

Contrary to popular belief, you don’t need a crazy amount of protein to function properly. Most of us end up eating 2-3 times more than we need to. Since our bodies don’t store protein, excess will just be excreted out of our system. Essentially, all you’re doing is wasting your money on protein your body won’t get to use. 

At most, the average adult should consume around 70 grams of protein per day. 

Get Protein on a Plant-Based Diet

If you’re planning on switching over to a plant-based diet, but are wondering how to get your protein, look no further! Listed below are some of the most popular plant-based foods that are high in protein. 

Let’s take a look!

  • Tofu contains 10-20 grams of protein in a 3.5oz serving
  • Lentils contain 18 grams of protein for every cup
  • Chickpeas and other beans will contain around 15 grams of protein per cup
  • Green peas contain about 9 grams per cooked cup
  • Quinoa is a good substitute for rice and will contain around 10 grams of protein per cup

As you can see, you have some solid options here to get the protein you need. Just by eating the above, you’ll receive more protein than you need for the day. 

You don’t have to believe all the myths surrounding meat. You definitely don’t have to be scared of a plant-based diet. In fact, a plant-based diet is exactly what you should aim for. If you need a little guidance, I can help lead the way! Feel free to reach out with any questions you might have.