Where do you get your protein?

You’re vegan? But where do you get your protein?

As a vegan, it’s a question I get asked all the time. But not eating meat doesn’t mean you’re missing out on protein.

How much?

The recommended daily amount of protein varies depending who you talk to. Recommendations have changed over time too. However the average person should aim to have 40-60 grams in their diet each day.

Why every day?

According to The China Study (Campbell and Campbell, 2006), proteins in our body wear out and need to be replaced. The protein we consume from food is digested and supplies amino acid building blocks that form the protein replacements.

There are 20 types of amino acids, and 9 of them are considered essential amino acids because the body can’t produce them and therefore they need to come from food sources. Find out more about protein in our other post here.

While it’s important to get those 9 essential amino acids daily, we don’t have to get all of them at every meal. It is possible to get all 9 essential amino acids across a variety of plants throughout the day (and is definitely not difficult to do).

Complete rock stars

There are even some little rock star plants that contain all of the essential amino acids in a neat little package! These are called complete proteins and they are a vegan’s best friend. There are a few seeds that contain the 9 essentials and soy is a standout too.

Our absolute favorite complete protein source is the Complete whole food based shake mix. They go in our breakfast smoothies every day. You can find out more about them here.


And the others?

Lentils 18g per 1 cup

Black beans 15g per 1 cup

Lima beans 15g per 1 cup

Chick peas 12g per 1 cup

Peas 9g per 1 cup

Peanuts 30 g per 1 cup

Almonds 20g per 1 cup

Pumpkin seeds 12g 1 cup

Oatmeal/Porridge 10g per cup

Cashews 5 g ¼ cup

Spinach 6 g/cup

Avos – 2g/half

It’s easy to get enough protein every day without animal-based products. Give some of these a try.