When you base your diet on plants, you will certainly be asked: “But where do you get your protein?” That’s because most people eating a mainstream Western diet consider animal products primary protein sources. Protein is also widely recognized as being crucial for body growth and repair, and is especially sought after by athletes and those striving to lose weight.
And it is indeed a very important macronutrient, providing structure to every cell in our bodies, facilitating the work of crucial enzymes, hormones, and antibodies, and building and maintaining cells and tissues. Dietary proteins are composed of 20 amino acids, eleven of which we make inside our bodies. The other nine amino acids are referred to as essential since we can’t build them within, we must get them from foods we eat.
So how much protein do you need, and how can you ensure you’re getting enough each day? Here are some Minimum Daily Protein Requirements, according to the United States Institute of Medicine. Along with athletes, Seniors and pregnant women may also require up to double this minimum daily requirement:
If you weigh 120, aim for 44 grams of protein daily, or 88 grams if you exercise at an athlete level
If you weigh 130, aim for 47 grams of protein daily, or 94 grams if you exercise at an athlete level
If you weigh 140, aim for 51 grams of protein daily, or 102 grams if you exercise at an athlete level
If you weigh 150, aim for 55 grams of protein daily, or 110 grams if you exercise at an athlete level
If you weigh 160, aim for 58 grams of protein daily, or 116 grams if you exercise at an athlete level
If you weigh 170, aim for 62 grams of protein daily, or 124 grams if you exercise at an athlete level
If you weigh 180, aim for 65 grams of protein daily, or 130 grams if you exercise at an athlete level
If you weigh 190, aim for 69 grams of protein daily, or 138 grams if you exercise at an athlete level
If you weigh 200, aim for 72 grams of protein daily, or 144 grams if you exercise at an athlete level
Protein complementation is when you combine two or more plant foods—legumes and grains for example—to obtain all 9 essential amino acids within a given meal or snack with each food complimenting any limiting amino acids in the other. This means you have a meal rich in complete protein at one sitting, enabling you to go long and strong for hours. While this is a great advantage for busy, active people, food combining is not required. If you’re eating a varied, whole food, plant-based diet, your body will assemble the protein you need throughout the day from the amino acid building blocks you provide. Here are some great options to ensure a protein-rich daily bill of fare:
High-Protein Plant Foods:
• Spirulina – 4 grams protein per tablespoon – Complete protein
• Tofu, Tempeh and Edamame – 15 grams per cup – Complete protein
• Hemp seeds – 13 grams per 3 tablespoons – Complete protein
• Amaranth and Quinoa -8-9 grams per cup – Complete protein
• Chia seeds – 6 grams per 3 tablespoons – Complete protein
• Almonds – 6 grams per 1/4 cup – Complete protein paired with beans/legumes
• Lentils – 9 grams per 1/2 Cup – Complete protein paired with grains, nuts, seeds
• Pumpkin seeds – 8 grams per 1/4 cup – Complete protein paired with beans/legumes
• Buckwheat – 11 grams per 1/2 cup – Complete protein paired with beans, legumes, nuts, seeds
So there you have it. This matter is now fully demystified for you! Simply note the amount of daily protein you require in grams, and then select some of the delicious options above, alone or combined, to meet or exceed it, and then keep rotating those lovely foods to feel your slender, healthy best every day!
