Wanna eat more PLANT BASED, but don’t know where to get your PROTEIN from?
Lucky you, I’ve got the list to help!
I created the Ultimate Plant Protein Cheat Sheet for you to reference to make sure you’re getting enough protein while eating plant based.
Studies suggest plant based eating can fight inflammation, promote longevity (anti-aging!), boost immunity, and improve overall gut health. PS: “Plant based” means you are eating primarily plants, but it doesn’t mean you have to totally give up meat/chicken.
Use my Ultimate Plant Protein Cheat Sheet below and aim to eat at least one plant based meal per day!! #plantpower
PLANT PROTEIN
CHEAT SHEET
Most plant foods contain at least some protein, but below are the highest sources…
BEANS
1/2 cup, cooked
white beans = 9g
kidney beans = 8g
pinto beans = 8g
black beans = 7g
fava beans = 7g
garbanzo beans = 7g
refried beans = 6g
lima beans = 6g
lupini beans = 6g
LEGUMES
1/2 cup, cooked
lentils = 9g
green peas = 4g
SOY
1/2 cup, cooked
tofu = 10g
tempeh = 10g
edamame = 9g
NUTS
1/4 cup
peanuts = 7g
almonds = 6g
cashews = 6g
pistachios = 6g
walnuts = 4g
pecans = 3g
SEEDS
1/4 cup
pumpkin = 9g
sacha inchi = 9g
sunflower = 7g
2T
hemp = 6.5g
chia = 4g
flax = 4g
sesame = 3g
NUT/SEED BUTTER
2T
peanut = 8g
almond = 7g
sunflower = 5g
tahini = 5g
GRAINS
1/2 cup, cooked
oatmeal = 4g
quinoa = 4g
brown rice = 3g
soba noodles = 3g
wild rice = 2g
corn = 2g
NUTRITIONAL YEAST
1T = 4g
SPIRULINA
1T = 4g
black bean, lentil, chickpea
1 cup, cooked = 13-25g
Plant protein powders
pea, hemp, quinoa, brown rice, etc.
Per serving = 15-20g
Sprouted whole grain bread/buns/wraps
Per serving = 4-7g
Roasted chickpea snacks
1oz = 6g
Bean based chips
1oz = 5g
FAQ 💥💥💥
How much protein do you need to eat?
The Dietary Reference Intake (DRI) for protein is .36 grams per pound body weight per day. However active people and athletes likely need more protein to repair, build & maintain muscle. 💪
If you’re active or an athlete, multiply your weight (in pounds) by .55 and .91 to get a range of how much protein your body needs.
MYTH BUSTING 💥💥💥
Myth: You must pair plant proteins at each meal to get a complete protein.
In the past, people were told to pair certain plant proteins like beans & rice at each meal to form a complete protein (all the amino acids).
Now we know you do NOT have to do that because the body maintains a “pool” of amino acids to pull from. Just be sure to eat a VARIETY of plant proteins throughout the day/week.
Myth: Plant based meals are not very filling.
Plant proteins are super filling!
In fact, they may keep you MORE full than animal protein because, in addition to the staying power of protein, they also have filling FIBER. Specifically, beans & lentils have potential to really help you feel full.
PLANT BASED MEAL INSPO
✨BEANS: Add white beans to pasta, black beans to tacos, or make a chickpea patty melt.
✨LEGUMES: Make mini lentil loafs or mash peas with avocado and spread on toast.
✨SOY: Add edamame to a lunch bowl or add tempeh to an egg roll bowl.
✨NUTS: Add cashews to a crunch wrap or snack on almonds + apple.
✨SEEDS: Top smoothie bowls with hemp seeds or make chia jam.
✨NUT/SEED BUTTER: Add a spoonful to oatmeal or add a little flavor boost and enjoy w/ a piece of fruit.
✨GRAINS: Make quinoa lunch bowls.
✨SPIRULINA: Add it to smoothies.
✨NUTRITIONAL YEAST: Sprinkle it on popcorn or kale chips.
bethany doerfler says
This is the best plant based resource I have seen. Clear and complete!
DJ Blatner, RDN says
Hey Bethany! Thanks for the compliment. I tried to think of as many common sources and use a portion size we all actually would eat!