Plant-based Protein Sources

How much protein is needed:

Recommended: 0.8g — 1.0g protein per kilogram body weight (for an average adult that regularly exercises)
For athletes: 1.3 - 1.8g protein per kilogram body weight (for elite athletes, strength or endurance training)
» Remember: 1 kg = 2.2 lbs

My weight in kg is: ______________________________________________________________________________

Therefore, my daily protein need is: ___________________________________________________________________

Additional notes:

Beans & Legumes


Per 1/2 cup (cooked)

Tempeh 20g

Roasted Soy Beans 20g

Edamame 12g

Tofu 11g

Lentils (red, brown, green) 10g

Soy Yogurt 9g

Beans (all varieties: kidney, black, pinto, navy, lima) 8g

Split Peas 8g

Chickpeas (aka Garbanzo Beans) 8g

 Grains

Per 1/2 cup (cooked)

Seitan 30g

Buckwheat 10g

Bulgar 7g

Kamut 5g

Rolled Oats 5g

Quinoa 5g

Whole Wheat Bread or Pasta 4g

Brown Rice 3g

Plant-based Beverages

Per 1 cup (250mL)

Soy Milk 8g

Oat Milk (read label) 4g

Hemp Milk (read label) 3g

Almond Milk 1g

Vegetables

Per 1 cup

Green Peas 8g

Sun-dried Tomatoes 8g

Artichoke (canned) 6g

Spinach 5g

Corn 5g

Brussels sprouts or broccoli 4g

Most other vegetables (ex. mushroom, potato, kale) 2-3g

Nuts & Seeds

Per 1/4 cup

Hemp Seeds 14g

Chia Seeds 10g

Peanuts 10g

Pumpkin Seeds 8g

Flax Seeds 8g

Almonds 8g

Sunflower Seeds 6g

Walnuts 4g

Spreads, Nut Butters & Misc.


Per 2 Tbsp (30mL)
Nutritional Yeast 9g

Peanut Butter 8g

Almond Butter 7g

Cashew Butter 6g

Tahini 5g

Hummus 3g

SADIA BADIEI

Hungry for more? Visit www.pickuplimes.com 

Source: https://food-nutrition.canada.ca/cnf-fce/index-eng.jsp