Plant-Based Protein Chart
Education, Food, Food Truth, Macronutrients, Nutrient Basics

Plant-Based Protein Chart

Changing your diet to a plant-based one can always be a bit challenging, especially when you want to make sure that you are getting enough protein. Fortunately, plant-based foods are packed with protein too! Try to just incorporate a blend of the foods below so that you will be sure to get the full spectrum of amino acids needed by the body.

The following plant-based protein chart is adapted from the USDA Nutrient Database that displays the protein content of vegetarian foods. Because I do not personally include dairy or soy into my diet, you will not see these items listed. Please note that in order to determine the amount of protein that is optimal for your body, use the following formula that is based on a vegetarian recommendation:

Convert weight to kg (pounds/ 2.2)

Multiply kg by .9= Protein recommendation in grams

Please feel free to print this out and place it on the refrigerator. That way you will never have to feel lost without meat. And I promise, you can remain strong and lean on a plant-based diet, tons of professional athletes have!

To learn a little more about protein check out my post on vegan protein. Still need a little more convincing? Check out the series “The Down and Dirty Cow.” Also learn what the best vegan protein powders are, and also the best protein bars for boosting your daily protein.

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5 Comments

  • Reply Diane April 3, 2012 at 2:07 am

    What an amazing resource you are! I love your site–it is beautiful and appealing and stuffed to the gills with excellent information!

    • lauren
      Reply lauren April 3, 2012 at 2:27 am

      Well thank you! Hoping to keep expanding 🙂

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