Getting Enough Protein in A Plant-Based Diet

by Camila Griffin 1410 views Nutrition

Getting Enough Protein in A Plant-Based Diet

Many people have the perception that a person eating a plant-based diet won’t get enough protein. This couldn’t be far from the truth.

Protein is an essential component in anyone’s diet as it helps to build muscle, repair tissue, and produce enzymes, hormones and biochemicals. Protein is not stored in your body like carbohydrate or fats are, therefore, eating protein loaded foods is important.

We all need a certain amount of protein to keep the body healthy and working the way it should be. Whether you are on a plant-based diet or not, the daily recommended intake of protein is 0.75g/kg for women and 0.84g/kg for men. This number will also vary depending on your daily activity levels and goals.

Protein and Plant-Based Diets

Protein is made of amino acids, and a complete protein source will have all 9 essential amino acids (EAAs). EAAs are crucial for our bodies, and many plant-based foods have some essential amino acids but not all.

When it comes to protein and vegetarianism, the food that you choose plays an important role. It’s important to eat a variety of wholesome foods to help you achieve all 9 essential amino acids as many plant-based foods don’t have them all.

Some of the myths around plant-based diets are that vegetarians don’t get enough iron, zinc, calcium and B12 vitamins. However, if you have a well-planned diet, you will reach all the necessary macro and micronutrients for a complete diet. It’s recommended to speak to a professional to get you on the right track when you first start.

Plant-Based Protein Foods

Have you decided to go vegan but not sure how you will get enough protein on your diet? Here are some of the foods that are high in protein:

  • Tofu
  • Chickpeas
  • Amaranth
  • Black beans
  • Buckwheat
  • Chia seeds
  • Almond butter
  • Green peas
  • Lentils
  • Hemp seeds
  • Quinoa
  • Spirulina
  • Oatmeal
  • Pumpkin seeds
  • Kidney beans
  • Peanut butter
Plant-Based Protein Powders

Raw protein powder is an excellent way to supplementing your diet, if you are looking for an alternative to eating wholesome foods for some of your meals. Adding protein powder to your diet can be an easier alternative to reaching all 9 essential amino acids.

There is a range of plant-based protein powders to choose from including rice, pea, soy, hemp and a combination of sources. Choose the protein powder that suits your palate and goals.

Switching Over

Are you ready to switch to a plant-based diet? If so, start it slowly to give you the chance to get used to your new lifestyle gradually, and add your favourite plant-based foods first to make the process a little easier.

Final Notes

Plan your meals well, and you’ll get all the nutrients necessary for a complete diet. If you are still not 100% sure talk to a nutritionist about it. There are also plenty of recipes online for delicious and nutritious plant-based meals and snacks.

Recommended Products


Power Plant Protein by Prana On

Power Plant Protein utilises only the highest quality sprouted and fermented proteins, and it has no added sugar. 

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Ultimate Plant Protein by bRaw

Crafted from high quality, certified organic plant proteins with a blend of grains and superfoods to nourish the body.

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100% Naturel Pea Protein by Designer Physique 

Pea Protein is an excellent rich source of protein and branched chain amino acids for vegans, vegetarians or people with allergies. 

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Camila Griffin

Health & Fitness Writer

I am a journalist/writer who loves the health and fitness industry. I graduated from the University of Queensland in 2008, and I have been involved in the fitness and health industry for many years. I have taught Body Pump in the past and competed at WBFF. I love writing and researching about nutrition and supplements. In my spare time, you'll find me at the beach.
 

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