How to get enough protein on a plant-based diet

Protein is a macronutrient that seems to be on everyone's mind these days. But what if you're following a plant-based diet? Can you still get enough protein? The answer is yes; yes you can.

Firstly, why is protein so important? Protein is essential for building and repairing tissues in the body, including muscle, skin, and hair. It also plays a role in the production of hormones and enzymes, as well as maintaining a healthy immune system. So, getting enough protein is essential for overall health and wellbeing.

When it comes to plant-based diets, there are plenty of sources of protein to choose from. Some of the obvious ones include beans, lentils, and chickpeas. These are a fantastic source of protein, with one cup of cooked beans containing around 15 grams of protein. They're also high in fiber and other important nutrients like iron and zinc.

But these aren't the only source of protein on a plant-based diet. Nuts and seeds are also great sources of protein, as well as healthy fats. About 8-10 almonds, for example, contains around 3 grams of protein. Other great options include chia seeds, hemp seeds, and pumpkin seeds.

Lets not forget about whole grains though. While they may not be as high in protein as legumes or nuts, they still contain a decent amount of this important macronutrient. Quinoa, for example, contains around 8 grams of protein per cup. Other great options include brown rice, whole wheat pasta, and farro.

Soy products like tofu, tempeh, and edamame are often considered the go-to source of protein for vegetarians and vegans. Soy is a complete protein, meaning it contains all the essential amino acids our bodies need to function properly. Half a cup of tofu, for example, contains around 10 grams of protein. Other great soy products include tempeh, which contains around 15 grams of protein per half-cup, and edamame, which contains around 8 grams of protein per half-cup.

So, there are plenty of sources of protein to choose from on a plant-based diet. But how much protein do you actually need? While the recommended daily intake varies depending on factors like age, gender, and activity level, a good rule of thumb is to aim for around 0.8 grams of protein per kilogram of body weight per day. So, if you weigh 68 kilograms, for example, you would need around 54 grams of protein per day.

Of course, getting enough protein is just one part of the equation. You also need to make sure you're getting enough of other important nutrients like iron, calcium, and vitamin B12. But with a bit of knowledge and careful planning, it's entirely possible to get all the nutrients you need on a plant-based diet.

So, how do you put all this information into practice? Start by incorporating more plant-based sources of protein into your meals. Swap out meat for legumes in your favorite recipes, try out a new tofu stir-fry recipe, or snack on some almonds or pumpkin seeds instead of reaching for a bag of chips.

Getting enough protein on a plant-based diet is entirely possible, you just need to know where to look. With plenty of delicious and nutritious sources of protein to choose from, there's never been a better time to embrace a plant-based lifestyle.