The Plant Based Diet- A Beginner's Guide To Getting Your Protein In

Many people struggle to get adequate levels of protein on a plant based diet. With a little forward planning it is absolutely possible to get what you need and to thrive on a plant based diet. It is really important to get adequate protein because amino acids help protect bone density, they are the essential building blocks of life. High protein diets are also very satiating, meaning you stay fuller for longer and protein has a higher thermic effect than other foods so you are burning more calories as you digest. Making the transition to any new diet pattern is always challenging in the beginning but you will get the hang of it.

Which plant based protein you should be eating more of to get your protein in? See attachment below. Print this out and put it on the fridge to ensure you are putting them on your shopping list.

Plant-Based Protein Nutritional Facts

Plant-Based Protein Serving size

Protein Seitan 1oz. 21 g

Tempeh 3oz. 15 g

Tofu 3oz . 8 g

Edamame 1/2 cup 7 g

Soy crumbles 1/4 cup 13 g

Faux eggs 3tbsp 5 g

Impossible Burger 4oz . 19 g

Pea protein 1tbsp 24 g

Lentils 1cup, cooked 18 g

Beans and rice 1cup, cooked 12 g

Chia seeds 1 tbsp 5 g

Mycoprotein 3.5oz. 15 g

Quinoa 1 cup 8 g

Spirulina 1 tbsp 4 g

Chickpeas 1 cup 15 g

Ezekiel bread 1 slice 5 g

Potatoes 1 medium 4.5 g

Almonds 1/4 cup 6 g

Green peas 1/2 cup 4 g

Written by Alexandra.
Edited by Deepa