One of the first things that come to our mind when we start experimenting with plant-based eating is our protein source. We sometimes have a misconception that we cannot get enough protein from plants or we don’t really know the best sources of plant protein that we can benefit from.

We can, in fact, get our daily intake of protein from a variety of plant sources and I have listed them below. They contain a considerable amount of protein per 100g and they should be included in your daily diet.

Two factors are important to be considered here:

• Amino acid content: not all foods contain all the essential amino acids for them to be considered a “complete” source of protein. Therefore, it is important to combine these foods to make sure we are consuming all 9 essential amino acids throughout the day. Ex. cereals (brown rice) and beans

• Digestibility: this takes into account how much of the protein content is actually absorbed. That is why it is important to optimise the digestibility of the protein source. Ex. soaking beans before cooking them.

Foods that contain a considerable amount of protein per 100g:

• Edamame
• Tempeh
• Tofu
• Textured vegetable protein
• Chickpeas
• Black beans
• White beans
• Pinto beans
• Kidney beans
• Lentils
• Peas
• Quinoa
• Amaranth
• Nuts and nut butter (peanut butter, almond butter)
• Seeds (hemp seeds, chia seeds)
• Oats

Important: Remember to see your health practitioner for specific recommendations of daily protein intake according to your nutritional needs. The amount of protein you need depends on your gender, age and level of daily activity.

Hope this information can be useful to you!

Thanks for being here,

Paula