Nutrition

Getting Enough Plant Protein: A Practical Guide

How to easily hit your daily protein from beans, lentils, nuts, seeds, and grains.

7 min read

Last updated June 21, 2026 Traditional wisdom + modern evidence Educational, not medical advice

Plant protein is more accessible than people think — and modern research no longer worries about 'complete proteins' at every meal.

Daily targets

A reasonable daily target is 1.0–1.2 g/kg body weight. A 70 kg adult: 70–85 g/day.

Lentils (18 g/cup), chickpeas (15 g/cup), tofu (20 g/cup), edamame (17 g/cup), seitan, tempeh, peanut butter, hemp and pumpkin seeds, quinoa, nuts.

Variety naturally supplies all essential amino acids over 24 hours. You do not need to combine 'rice and beans' at every meal.

Breakfast: oatmeal with hemp seeds and almond butter. Lunch: lentil soup with bread and yogurt. Dinner: tofu stir-fry with rice and edamame.