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Plant Based Protein Guide

Updated: Aug 19, 2023

The biggest concern from those eating a mostly or fully plant based diet is whether they are getting enough protein. When I tell people I am on a whole foods, mostly plant based food diet they always seem perplexed and concerned about my protein intake.


One important thing to remember is that we eat mostly vegetarian animals and that cows, chickens etc are just the middle man of plant based protein consumption. Look at the size and strength of cows & horses who live on plant based foods diet!


Calculator: How much protein do you need in a day? click here


High Protein Plant Based Food

  • Soybeans 29 g per cup

  • Wild rice 7 g per cup

  • Tempeh 16 g per 3 oz

  • Edamame 17 g per cup

  • Lentils 18 g per cup

  • Beans 8-15 g per cup

  • Nutritional yeast 14 g per oz

  • Nuts and seeds ~ 4-9 g per oz

  • Quinoa 8 g per cup

  • Chickpeas 15g per cup

  • Hemp Seeds 9g per 3 tablespoons

  • Chia Seeds 5g per 2 tablespoons

  • Peanuts 6g per 1 oz.

  • Peas 8g per cup

  • Amaranth 9 g per cup

  • Spinach 5g per cooked cup

Essential amino acids (broken down proteins) are the ones your body does not produce on its own and thus must be eaten. While most animal products contain all the essential amino acids, a varied plant based diet can do the same. There are several plants that have all the essential amino acids in one food:

  • Quinoa

  • Soy

  • Hemp

  • Chia seeds

  • Buckwheat

  • Spirulina

  • Tempeh

For athletes, companies like Body Health make essential amino acids workout supplements which again is broken down protein but with an almost 100% utilization rate.


Absolutely FREE Functional Nutrition & Training Assessment - For athletes and adults! Take our free 5 minute assessment and Rob Walters will get back to you within 24 hours with his assessment and plan for you! Click here to get started



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