One of the most controversial topics in the plant based community is surrounding protein.

Can vegans get enough of it?

Are they getting the right kind of it?

How much protein should you even be consuming each day?

When I realized that I had never addressed this topic on here I knew that I had to, and that it had to be complete.

So let’s talk HOW MUCH protein do you need.

This is a loaded question and there is so much that goes into it, but a general rule of thumb is 1g of protein per pound of ideal body weight.

That might seem like a lot and maybe that is for you. So this is where it is key to tap into your body and how you feel. For me I rarely track macros - maybe once every few years, but I know my body. When I am insatiable I know that I am lacking in protein, so I consume more!

The Right Kind of Protein

When I went vegetarian at 10 - in the 90’s - there was a lot of talk about complete proteins. Combining two types of protein sources to contain all 9 amino acids in one meal. The more research we have has shown that this is not necessarily the case. As long as you are consuming a variety of proteins throughout the day your body is intelligent enough to combine and use them to create complete proteins.

When looking for plant based proteins I advise my clients to opt for whole food sources and not to rely heavily on processed meat substitutes that are filled with other ingredients. Ultimately the right plant protein is the kind that makes you feel good and that you enjoy consuming!

Types of Plant Based Protein

All plant based foods have some protein, for example broccoli has 2.5g of protein per 1 cup, but some sources are BETTER.

Complete Protein Sources:

1. Quinoa

2. Hemp Seeds

3. Buckwheat

4. Soy/Tofu

5. Chia Seeds

6. Amaranth

7. Protein Powder

Almost Complete Sources:

1. Chickpeas - missing 1 essential Amino Acid

2. Beans

3. Lentils

4. Legumes

5. Spirulina

Low Levels of Protein:

1. Non- Starchy Vegetables like broccoli, mushrooms, kale, and spinach

2. Starchy Vegetables - Sweet Potato

3. Nuts and Seeds

If you are eating a variety of these foods throughout the week you do not need to worry about food combining to get complete proteins.

Tips & Tricks

If you are thinking that you are not hitting your RDA on protein here are a few ways you can add more protein into your diet.

1. Unflavored Protein Powder - you can mix unflavored protein powder into soups, stews, and beans.

2. Spirulina- add in spirulina to your smoothies, or guacamole to mask the taste and add in protein

3. Hemp Seeds - mix on top of salads, and add to soups and pesto to increase the protein

4. Swap regular pasta for buckwheat noodles or chickpea pasta

5. If you are avoiding soy look into options like PumFu (pumpkin Tofu) or Hempeh (like tempeh but with hemp and chickpeas)