PROTEIN ON A PLANT-BASED DIET
Of every nutrient, protein is easily the most questioned when following a plant-based diet. Having been conditioned to think vital nutrients - like protein and calcium - are available only from animal sources, many people wonder how it’s possible to get sufficient nutrients without. It’s worth noting the general recommendation for protein intake is ~0.36g of protein per pound one weighs. This will vary depending on level of activity (elite athletes, for instance, will require more), but is a general guideline. With this marking, a female weighing 125lbs (with moderate activity) should aim for around 45g of protein a day. Given the array of protein sources available, this isn’t too difficult to achieve. Let’s break it down a little more:
Protein is one of three primary macronutrients the body needs (the others being carbohydrates and fat). Macronutrients are the chemical compounds that humans ingest the most of and provide us with most of our energy. Proteins consist of 20 amino acids (small molecules acting as the building blocks of proteins!) we need to stay healthy. 9 of those amino acids we cannot produce and must consume through diet; these acids are called essential amino acids. When a food contains all nine of these essential amino acids, it is called a "complete” protein. A lot of plant-based proteins are called incomplete proteins, meaning they only consist of a few amino acids and need to be combined with other sources to meet the body’s needs. Combinations include:
Nuts or seeds with whole grains (peanut butter on whole wheat toast)
Whole grains with beans (beans and rice; refried beans and tortillas)
Beans with nuts or seeds (salad with chickpeas and sunflower seeds)
Here are some additional, easy plant-based protein sources (in no specific order):
Tofu, tempeh, edamame: Soy products are among the richest sources of protein in a plant-based diet. The protein content varies with how the soy is prepared, but typically ranges from 8-15g per serving (½ cup). Idea: mixed vegetables topped with tofu
Lentils: a very common ingredient in eastern dishes, lentils are rich in protein, fiber, iron, and potassium. Cooked lentils contain about 18g of protein per 1 serving size (1 cup). This means just under ½ of the recommended daily intake of protein could be achieved with just one large serving of lentils! Idea: lentil soup
Chickpeas: chickpeas, or garbanzo beans, are one of the most versatile plant based foods. Used in many curries, scrambles, and as the base of everyone’s favorite dip, hummus, chickpeas pack a protein punch with about 7.25g of protein per ½ cup. Idea: green salad topped with chickpeas
Almonds: coming in at 7g per ¼ cup, almonds are a great and easy way to add protein into any diet. Almonds are also filled with antioxidants, particularly in the brown exterior (so try and eat them with the skin on, if possible!). Idea: handful of almonds
Quinoa: Quinoa is a complete protein, meaning it can be eaten alone and fulfill the essential amino acids needed. A 1 cup serving of quinoa provides 8g of protein, making for an incredibly nutrient dense addition or alternative. Idea: breakfast quinoa with cinnamon, nut butter, and raisins
Chia seeds: Seeds are a low-calorie food that are rich in fiber and heart-healthy omega-3 fatty acids (really important nutrients when not consuming animal fat). Chia seeds are a complete source of protein and contain 2g of protein per tablespoon. Idea: chia seed pudding, adding seeds to smoothies
Hemp seeds: Similar to chia seeds, hemp seeds are a complete protein. They contain 5g of protein per tablespoon and are a great addition to salads, bowls, tacos, and smoothies. Idea: topping on toast
There are a lot of sources of plant-protein, especially when taking into account the amount of food typically eaten in a day. Try to add a little bit of protein (even a handful or two of nuts!) to every meal and the daily recommendation will easily be satisfied.
SOURCES:
https://www.medicalnewstoday.com/articles/321474#15-best-vegan-proteins
https://www.piedmont.org/living-better/what-is-a-complete-protein
https://www.healthline.com/nutrition/high-protein-nuts#1.-Almonds