Plant-Based Protein: What You Need to Know
Bowl of quinoa, chickpeas, hemp seeds, cauliflower, sweet potatoes, radish, arugula, avocado, sesame seeds, tahini dressing.
Protein is one of the most talked-about nutrients — and for good reason. It’s essential for nearly every process in the body. But despite all the chatter, there’s a lot of confusion. Do we really need more protein? Are plant-based proteins enough? Let’s break down the basics.
Why Protein Matters
Protein isn’t just for athletes — it’s the building block of life. It plays a role in:
💪 Repairing and building muscles and tissues
🛡️ Supporting immune function
⚙️ Producing enzymes and hormones
🚚 Carrying oxygen through the blood (hemoglobin is a protein!)
🔋 Helping with satiety and stable energy
In short, protein fuels almost every system in your body.
How Much Protein Do You Need?
The truth is, most of us already get enough protein — but how much you personally need depends on your lifestyle. The average sedentary adult needs about 0.8 grams of protein per kilogram of body weight per day. But if you’re training for a marathon, lifting weights, or recovering from illness, your needs will be higher.
A great tool to get a personalized estimate is Examine.com’s Protein Calculator. It lets you plug in your weight, age, activity level, and goals to see what’s right for you.
Plant-Based Protein Sources
Yes — you can absolutely meet your protein needs on a plant-based diet. Here are some of the best sources:
Legumes: lentils, chickpeas, black beans, kidney beans
Soy foods: tofu, tempeh, edamame
Whole grains: quinoa, oats, farro, brown rice
Nuts and seeds: almonds, hemp seeds, chia seeds, pumpkin seeds
Vegetables: broccoli, spinach, peas, and Brussels sprouts all contribute protein
The key is variety — mixing different plant foods throughout the day helps you get all the essential amino acids your body needs.
An assortment of delicious nuts and legumes.
The Bigger Picture
Think about how you move through the day. Are you hitting the gym five times a week? Training for an endurance event? Or just looking to keep up with your kids and walk the dog comfortably? Your protein needs will look different depending on your goals and lifestyle.
Ready to Put It All Together?
Protein isn’t something to stress over — but it’s worth paying attention to. If you’d like help creating a plant-based plan that works for your body and your goals, I can help. From pantry resets to personalized coaching, we’ll make sure you’re fueling your life with the right foods. Visit my Experiences page or get in touch.