Getting Enough Plant Protein: A Practical Guide
How to easily hit your daily protein from beans, lentils, nuts, seeds, and grains.
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
Hakim's Thoughts on Getting Enough Plant Protein: A Practical Guide
"If this article gave you one small idea to try, that is enough. Lasting wellbeing is built from small, kind decisions — repeated more often than they are perfect."
— Hakim
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