• Kelly Carter

Can you get Enough Protein if you are Plant-Based?

Protein Requirements

According to the largest study done on vegetarian diets the protein requirements for the average person is around 42 grams per day (Nutrient Profiles of Vegetarian and Nonvegetarian Dietary Pattern, 2013), 30,000 non-vegetarians nutrient profiles were compared to 20,000 vegetarians and 5,000 vegans nutrient profiles. This study concluded that each and every person received more protein than they needed. On average vegans and vegetarians were getting 70% more protein than they needed, and 97% of Americans were getting more than enough protein on a day to day basis. The more interesting discovery here was that 97% of Americans weren’t getting enough of another nutrient – fibre. And this is why plant-based diets can be ones that thrive over the Standard American Diet.

The Best Sources for Plant Based Protein

1.Lentils – 1 cup cooked lentils = 18g protein; 1 cup of green peas = 8g protein

2.Hemp Seeds – 3 tablespoons = about 10g protein

3.Chia Seeds – 2 tablespoons = 4g protein

4.Quinoa – ½ cup cooked quinoa = 7-9g protein

5.Spirulina – 2 tablespoons spirulina = 8g protein

6.Nutritional Yeast – 3 tablespoons nutritional yeast = about 12g protein

7.Seeds –(sesame, sunflower, pumpkin) ¼ cup seeds = 7-9g protein

8.Nuts – (almonds, cashews, walnuts) ¼ cup nuts = 7-9g protein

9.Beans – 1 cup cooked beans = around 15g protein

10.Tempeh, Organic Tofu/Edamame – 1 serving of tempeh/tofu/edamame = around 20g protein **

** Soy products are not recommended to consume frequently and best consumed organic

Ways to Get More Protein in the Day:

·Try edamame hummus instead of chickpea hummus

·Add nuts and seeds to every salad

·White potatoes are ok! One large potato can contain up to 7g protein

·Use hemp seeds for natural protein instead of protein powders

·Stop the white rice and start using wild rice for twice the protein



My Organic Heart

Tel: 905-806-5034

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