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One of the biggest concerns people have when switching to a plant-based diet is: “Will I get enough protein?” The good news is that a well-planned plant-based diet can provide all the protein your body needs, without relying on meat. As a dietitian, I’m here to show you how to meet your protein needs while enjoying a variety of delicious, plant-based foods.

How much protein do you need?
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight. However, if you're physically active, an athlete, or trying to build muscle, you may need anywhere from 1.2 to 2.0 grams per kilogram. Now, let’s dive into the best plant-based protein sources!

 Top plant-based protein sources

1. Legumes (beans, lentils, chickpeas)
   
   ○ 1 cup of lentils = 18g of protein
   
   ○ Rich in fibre, iron, and essential nutrients
   
   2. Soya mince
   
   ○ 3 tbsp soya mince powder = 15 - 18g of protein
   
   ○ Complete proteins with all essential amino acids
   
   3. Quinoa
   
   ○ 1 cup = 8g of protein
   
   ○ A gluten-free, complete protein source
   
   4. Nuts & Seeds (chia, hemp, flax, almonds, peanuts)
   
   ○ 2 tbsp of pumpkin seeds = 7g of protein
   
   ○ Great for snacks, smoothies, and salads
   
   5. Whole Grains (oats, brown rice, bulgar wheat)
   
   ○ 1 cup of cooked bulgur wheat = 6 g of protein
   
   ○ Provides fibre and long-lasting energy
   
   6. Plant-Based Protein Powders
   
   ○ Pea, rice, or hemp protein powders offer a concentrated protein boost for smoothies and shakes.