WFPB: Protein Guide
As a plant based eater I love it when people ask me, “where do you get your protein from?”. I find it a great opportunity to debunk any misinformation they have been fed about a plant based diet and also an opportunity for education. This guide is to serve as a resource to those new to a vegan lifestyle, those vegan-curious, and anyone trying to get more plant based sources of nutrition into their life.
Before we get into the guide I first want to drop some serious information on you, there is protein in everything! WHAT?! I know. It’s true believe it or not. Protein is amino acids and everything, besides celery, has amino acids which equals proteins. Yeah they exist in different ratios and to create a complete protein different foods need to be combined, but that is true no matter what kind of diet you eat. So the next time someone asks you vegan eaters where you get your protein from you can tell them, Everywhere!
Ok, let’s get into the guide.
Seitan
~25 grams of protein
A plant based meat substitute made of vital wheat gluten.
(Vital Gluten - “a super-powered flour that is all gluten and very little starch. It’s not technically flour itself, but it’s made from wheat flour that has been hydrated to activate the gluten and then processed to remove everything but that gluten”).
Tofu/Tempeh/Edamame
~ 12-20 grams of protein
Why are all these categorized together? They are made of the same thing, soy.
Lentils
~ 18 grams of protein
Extra bonus, lots of fiber!
Beans
~ 15 grams of protein
All of them. Black, kidney, pinto, garbanzo…go crazy
Nutritional Yeast or Nooch
~ 8 grams of protein
Also a great source of B12 which any plant based eater definitely needs to add to their diet.
Hemp Seeds
~ 8 grams of protein
Green Peas
~ 9 grams of protein
Who would have thought?!
Quinoa
~ 8-9 grams of protein
Super easy to replace rice with quinoa
Nuts and Seeds
~ 5-7 grams of protein
Amounts will very based on the type.
Whole Grain Pastas & Breads
~ 8 grams of protein
Once you try Ezekiel Bread your life will never be the same.
Spirulina
~ 8 grams of protein
The blue color is just an extra bonus to bring you joy.
Chia Seeds
~ 5 grams of protein
Throw them in literally anything for extra protein.
Vegetables
~ 4-5 grams of protein
Most people are surprised to find out that spinach, broccoli, asparagus, potatoes, and other delicious veggies are great sources of protein.
Fruit
~ 2-4 grams of protein
* grams of protein based on recommended serving size
Take this guide with you on your next shopping trip so when you are thinking “but where to I get my protein”, you know exactly where you are getting it and lots of it!
For more information on a plant based diet check out this article.
