Latest Medical News | Health and Wellness | Bestmed

Our website is best
viewed in portrait

Please rotate your display

Scroll to top

24h Emergency: 082 911 | General Contact: 0860 002 378

GET A QUOTE
Jun 09, 2025

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.
 
Considering lacto-ovo vegetarianism?
If you're not ready to go fully plant-based, lacto-ovo vegetarianism is a flexible option. It includes dairy and eggs, which can help you meet your protein needs while also supplying nutrients like vitamin B12 and iron, both of which are important for energy production and overall health.


Key takeaways
Getting enough protein on a plant-based diet is easier than you think! By incorporating a variety of legumes, soy products, whole grains, nuts, and seeds, you can meet your protein needs while enjoying a nutrient-rich, sustainable diet.
Thinking about going plant-based? Start by adding more of these protein-packed foods to your meals, and you’ll be well on your way to a healthy, balanced diet!

 

Related posts