As a plant based nutritionist, I am often asked about protein on a plant based diet. The thing is, if you are consuming sufficient calories from a varied whole foods diet, you are more than likely getting enough protein. To understand where the research is at with optimal protein intake, read on.
A one day eating guide focusing on protein.
1.2g of protein per kilogram of body weight is recommended for optimal health (PMID: 29635313). So if you weigh 70kg, you should aim for around 84 grams of protein per day. This should be calculated on your healthy body weight.
If you are looking for muscle growth on a training program, up to 1.6g per kilogram of bodyweight is recommended (DOI:10.1136/bjsports-2017-097608).
The following one day, whole foods plant based diet, provides:
Protein - 81.9g, including Leucine 5.3g
This diet exceeds recommended amounts of fibre, calcium, vitamin A, vitamin C, folate and potassium.
Breakfast - Overnight oats
Oats, .5 cup
Soy Milk, 1 cup
Hemp seeds, 1 tbsp
Ground flaxseeds, 1 tbsp
Raspberries, .5 cup
Lunch - Quinoa, kale and tofu salad
Kale, 1 cup
Quinoa, cooked, .5 cup
Pumpkin seeds, 2 tbsp
Banana, 1 medium
Walnuts, 0.25 cup
Dinner - Lentils with sweet potato and amaranth
Lentils, cooked, .5 cup
Tomato, canned, .5 cup
Mushrooms, cooked, .5 cup
Broccoli, cooked, .5 cup
Sweet potato, cooked, .5 cup
Amaranth, cooked, .5 cup