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
Reviewed by Holistic Health AI Editorial Team Last updated Reviewed for educational accuracy
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.
Top sources
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.
Combine through the day
Variety naturally supplies all essential amino acids over 24 hours. You do not need to combine 'rice and beans' at every meal.
Sample day
Breakfast: oatmeal with hemp seeds and almond butter. Lunch: lentil soup with bread and yogurt. Dinner: tofu stir-fry with rice and edamame.
In the library
Sources & references
- The Nutrition Source — Harvard T.H. Chan School of Public Health
