Ep. 18 | Where To Get Your Protein on a Plant Based Diet - Eat These Protein-Rich Foods!

Will eating plant-based give enough protein? This is one of the most common questions I get from those considering a plant-based diet. And for those who have started a plant-based diet already, protein adequacy can still be a constant worry and concern. It’s true that one of the biggest benefits we get from meats and other animal-based foods is protein. So, since we’re so used to getting protein from meats, we’re now at a loss at how to manage without them. Is this a worry on your mind too?

That’s why I want to dive into this topic of protein adequacy today. In this episode, I’ll show you which plant-based foods are high in protein, so you can be confident starting your plant-based diet transition or staying on a plant-based diet. Meeting your daily protein needs CAN be easy… if you know where to look.

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Actually, outside the plant-based diet world, it’s also one of the most common objections or areas of resistance to eating plant-based. In fact, my extended family (who eat a regular diet) have also brought this issue up to me before as well. So, if you have this question at the back of your mind or have gotten this topic raised by others around you, you’re in good company. In fact, I also get this concern expressed not just from men exploring plant-based eating, but from women in my Community, and from my clients too! 

Now let's first start off with some great news. Whole plant-based foods come naturally packed with vitamins, minerals, fiber, phytochemicals, and many disease fighting compounds, but there's more. All plant-based foods also contain protein, even fruits and vegetables. So, as you eat a variety of whole plant-based foods during the course of the day, you'll naturally be adding to your total daily protein intake. It all adds up.

But it's important to note that protein amounts do vary among different plant-based foods. So, although all plant-based foods contain protein, there are some especially good plant protein sources. These include legumes, such as black beans, kidney beans, split peas, white beans, lentils, and chickpeas, or garbanzo beans, nuts, seeds, and certain whole grains like quinoa and buckwheat, as well as certain vegetables.

Here are just a few examples to show you what I mean. In the legumes category, one cup of cooked lentils gives you almost 18 grams of protein, while a cup of cooked kidney beans gives you over 15 grams of protein. In the world of fruits and vegetables, a standard avocado gives you about four grams of protein and two cups of chopped, cooked broccoli can give you over seven grams of protein.

Even in whole grains, there are some great plant-based protein sources. A cup of cooked quinoa can give you over eight grams of protein, and a cup of buckwheat can give you over five and a half grams of protein.

Remember this - success with plant-based eating is not about just eating anything that’s plant-based or vegan and ‘hope’ for the best. There does need to a be some thought and intention behind planning the meals in your day - the smart way – so you can easily meet your daily protein needs.

Ready for more? To learn more about good plant-based protein sources and whether eating plant-based protein will negatively impact muscle mass in the long-term, LISTEN HERE.

Episode Highlights & Key Timestamps:

• [2:53] One of the biggest reasons behind the ‘protein worry’
• [5:00] Key nutrients found in whole plant-based foods
• [5:38] Protein-rich plant-based foods 
• [6:00] Examples of plant-based foods and their protein content
• [7:09] Whether eating protein from plants instead of meats have long-term negative effects on muscle mass
• [10:00] How the Plant-Powered Life Transformation Course can help you meet your protein needs

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Next Steps:

Contact -> healthnow@plantnourished.com 

Learn -> www.plantnourished.com 

Grow  -> Plant-Powered Life Transformation Course: www.plantnourished.com/ppltcourse 

Enjoy 1:1 Coaching Support -> https://www.plantnourished.com/coachingwaitlist 

Get Free 15-Minute Strategy Call -> www.plantnourished.com/strategycall 

Free Resource -> 7 Ways to Test-Drive a Plant-Based Diet: www.plantnourished.com/testdrive 

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