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15 Plant-Based Proteins to Fuel You!

Plant-based eating is a healthy way to eat food that focuses on consuming a diet high in fruits and vegetables which are nutrient dense. Very few plant-based diets consist of fish, seafood, poultry, and meat dishes regularly; these are saved for special occasions unless on a Mediterranean or Flexitarian diet. Those special occasions would be once or month to once a year.

Where will I get Protein from?

People often wonder where their protein will come from on a plant-based diet. No need to be concerned while eating a plant-based diet because you will not be lacking protein. There are plenty of suitable plant-based options full of nutrients that will keep you satiated throughout the day. Protein is an essential nutrient that helps the nervous system, blood, skin, hair, and muscles among other things grow and stay strong. Protein is vital to having strong bones and building muscle mass. Though most meats are complete proteins, some plant-based proteins like quinoa, chia seed, hemp seed, soy, and buckwheat are complete proteins containing all the essential amino acids one needs to maintain and live a healthy lifestyle.

Why Plant-Based?

Plant-based living can lower cholesterol. A plant-based diet offers an abundant source of vitamins like vitamin C and E and minerals like magnesium and lots of fiber.

A plant-based lifestyle should consist of obtaining 50 to 150 grams of protein a day. To calculate how many grams, you may need a day, let's say you are 150 pounds; multiply that number by 0.36 grams which equals 54 grams of protein. You will need to consume approximately 54 grams of protein daily to sustain a healthy balanced lifestyle.

15 Plant-Based Proteins to Fuel You Every Day

1. Quinoa (9 grams per 1 cup cooked)

2. Almonds (16 grams per ½ cup raw)

3. Millet (8 grams per 1 cup cooked)

4. Chia/Flax Seed (10 grams per 1 tbsp. whole)

5. Lentil (18 grams per 1 cup cooked)

6. Chickpeas (15 grams per 1 cup cooked)

7. Hemp Seeds (10 grams per1/4 cup raw)

8. Tempeh (22 grams ½ package)

9. Seiten (25 grams)

10. Pumpkin Seeds (17 grams per ½ cup raw)

11. Amaranth (8 grams)

12. Nutritional Yeast (16 grams per ounce)

13. Buckwheat (22.5 grams per 1 cup cooked)

14. Avocado (7 grams)

15. Kale (2grams)


Eating a plant-based diet will fuel your body to get more energy and help reduce chronic issues like high cholesterol, blood pressure, and other inflammatory diseases. Give plant-based living a go. Contact one of our coaches today. They have experience in health and wellness, including holistic nutrition, behavior change, and fitness.

Need some healthy plant-based meal ideas? Check out our site to download one of our plant-based e-books which offer flavorful, colorful, high in fiber, yet low in sugar and sodium delicious recipe to fuel and full you up.


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Dietary Guidelines for Americans, 2020-2025 and Online Materials

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