Protein: Are You Getting Enough?

One of the most common questions with plant-based eating is “where do you get your protein?” But, before we answer that question—how much protein do you actually need in a day?

We, as consumers, can be a bit protein obsessed—meat is the focus of the plate, protein powders are all over the market, companies market ‘high protein’ on packaged food items and plant proteins, like soy and pea, are being infused into foods to make them even higher protein than their naturally occurring state.

This article addresses protein: are you getting enough?

What is protein?

Don't get me wrong, protein is very important. Protein is a macronutrient (or large molecule as compared to vitamins and minerals, which are micronutrients or small molecules) that our cells need to function properly. Amino acids are simpler compounds that make up proteins. There are 22 total amino acids, nine that are essential because our bodies cannot make them. Amino acids are the building blocks for protein. Most people associate protein with building muscle, but it has many other important functions such as regulating the body's tissues, cells and organs; transporting oxygen; functioning in enzymatic roles; improving immunity; and creating structural support for skin, hair and nails. No doubt, we need protein!

Protein: Are You Getting Enough?

The Dietary Reference Intake (DRI) for protein is 0.8 grams per kilogram of body weight or 0.36 grams of protein per pound of body weight. For a 150-pound person that would be 55 grams of protein a day. If you’re more active or an athlete (endurance athlete, weight lifter, etc.) your protein needs will most likely be higher with a range of 1.0–2.0 grams of protein per kilograms of body weight (my book, The Vegan Athlete's Nutrition Handbook, goes into this in great detail!). But, in general, most people who are working out daily for 30-45 minutes with a normal routine (dog walk, day job, family time at night) do not need as much protein as they're consuming. What does 55 grams of plant-based protein look like?

Here’s the protein count from my personal typical, mostly whole food, plant-based day. I also included fiber count since fiber is critical to optimal health and comes from plants (not animals).

Breakfast

• 1/2 cup dry oatmeal 5 gm protein, 4 gm fiber

• 1/2 cup fresh blueberries 1 gm protein, 1.5 gm fiber

• 1/2 cup soy milk 3.5 gm protein, 1 gm fiber

• 1/4 cup walnuts 4 gm protein, 2 gm fiber

• 2 Tbsps hemp seeds 7 gm protein, 2 gm fiber
  

Snack

• Apple 0 protein, 4 gm fiber

• 2 Tbsps peanut butter, 8 gm protein, 2 gm fiber

Vegan BLT Lunch

• Two slices Daves Killer Bread, 10 gm protein, 10 gm fiber

• 4 slices Lightlife Foods bacon (or tempeh bacon), 12 gm protein, 5 gm fiber

• 1/2 cup Arugula, .5 gm protein, .5 gm fiber

• 1/2 avocado 2 gm protein, 7.5 gm fiber

• 3 slices tomato 1 gm protein, 1 gm fiber

• 2 tsps Vegenaise 0,0

Photo credit: Clean Eating Magazine

Snack

• 1 cup coconut Kite Hill Foods yogurt, 6 gm protein, 0 fiber

• 1/4 cup berries, .5 gm protein, 1 gm fiber

• 1 ounce almonds, 6 gm protein, 3 gm fiber

Photo credit: nutritionfacts.org

Dinner-BIG satisfying salad

• 2 cups spinach, 2 gm protein, 1.5 gm fiber

• 1/2 cup Love Beets 2 gm protein, 2 gm fiber

• 1/2 cup lentils, 10 gm protein, 6 gm fiber

• 2 Tbsps pumpkin seeds, 5 gm protein, 5 gm fiber

• 1/2 avocado, 2 gm protein, 7.5 gm fiber

• 4 Tbsps Miso ginger dressing, 1 gm protein, 0 fiber
  

Snack

• 1 oz chocolate, 2 gm protein, 2 gm fiber

• 1 oz almonds, 6 gm protein, 3 gm fiber

Who knew? Chocolate has protein AND fiber!

The total protein and fiber for this plant-powered day

There is a whopping 96.5 grams of plant-based protein and 71.5 grams of healing fiber. So, the next time someone asks how you get protein without eating meat, pull out this meal plan!

P.S. for all of you calorie counters, it's approximately 2000 calories.

What's your favorite plant-based food that's a great source of protein?