WomensHealth
  • News
  • Health
  • Fitness
  • Sex & Love
  • Food
  • Lifestyle
  • Weight Loss
  • Women In Sport
  • Podcasts
  • Subscribe
  • Video
WomensHealth
  • News
  • Health
  • Fitness
  • Sex & Love
  • Food
  • Lifestyle
  • Weight Loss
  • Women In Sport
  • Podcasts
  • Subscribe
  • Video
This Simple, Effective Ab Workout Will Shred Your Six-Pack
Watch 0:23

This Simple, Effective Ab Workout Will Shred Your Six-Pack

{headline}

{headline}

1 In 12 Parents Are Raising Their Kids As Vegan, But Is That Really Safe?

1 In 12 Parents Are Raising Their Kids As Vegan, But Is That Really Safe?

People Who Follow This Diet Are Healthier Than The Rest Of Us, Confirms Study

People Who Follow This Diet Are Healthier Than The Rest Of Us, Confirms Study

You Could Win Beyoncé Tickets FOR LIFE If You Try A Vegan Diet

You Could Win Beyoncé Tickets FOR LIFE If You Try A Vegan Diet

The Surprising Thing That Happened To Anne Hathaway’s Body When She Quit Being Vegan

The Surprising Thing That Happened To Anne Hathaway’s Body When She Quit Being Vegan

{headline}

{headline}

'Becoming Vegan Was The Only Thing That Helped My Psoriasis'

'Becoming Vegan Was The Only Thing That Helped My Psoriasis'

Elle Macpherson Swears By This Diet For Improved Digestion And Glowing Skin

Elle Macpherson Swears By This Diet For Improved Digestion And Glowing Skin

Going Vegan? Here’s How To Get The Nutrients You Need

Going Vegan? Here’s How To Get The Nutrients You Need

{headline}

{headline}

The Eating And Exercise Regime Behind Scarlett Johansson’s Body

The Eating And Exercise Regime Behind Scarlett Johansson’s Body

Are Plant-Based Protein Substitutes Healthier Than Meat?

Are Plant-Based Protein Substitutes Healthier Than Meat?

A Diet High In Fibre And Yoghurt May Decrease Your Risk Of Developing Cancer

A Diet High In Fibre And Yoghurt May Decrease Your Risk Of Developing Cancer

The Heart Foundation Recommends We Eat More Cheese And Less Meat

The Heart Foundation Recommends We Eat More Cheese And Less Meat

Meghan Markle Finally Addressed Those Rumours About Her Being Vegan

Meghan Markle Finally Addressed Those Rumours About Her Being Vegan

Research Just Linked Poor Gut Health To The Spread Of This Cancer

Research Just Linked Poor Gut Health To The Spread Of This Cancer

Is Eating Before Bed Actually That Bad For You?

Is Eating Before Bed Actually That Bad For You?

  1. Home
  2. Food

How To Get Enough Protein On A Plant-Based Diet

According to an expert. - by Simon Hill
  • 27 Mar 2019

Are you plant-based or considering the switch but worried about where you’ll get enough protein? You’re not alone: protein is often cited as the main concern for people who eliminate or reduce meat from their diet - yet overwhelming scientific research has proven there is little reason to be concerned. In fact, a well-balanced plant-based diet can provide you with more than enough protein to thrive.

Before we jump into the best sources of protein on a plant-based diet, it’s useful to briefly touch on how much protein we actually need for performance results and optimal health.

The Australian Government’s Nutrient Reference Values indicate that the Recommended Daily Intake (RDI) for an average person is 0.84 grams of protein per kg for men and 0.75 grams per kg for women. For example, a woman who weighs 65kg should aim for 49g of protein each day. For those who are particularly active and regularly engage in resistance training, this figure goes up to 1.3-1.8 grams of protein per kg (if the individual is in calorie maintenance or surplus) and between 1.8-2.2 grams of protein per kg if in a calorie deficit as the extra protein may help maintain muscle mass during a weight loss phase.

RELATED: Why Carbs Are Not The Cause Of Your Weight Gain

plank
Getty

So, what are the best foods to source protein from on a plant-based diet?

My favourite plant-based protein-rich foods are:

  • Beans
  • Tempeh
  • Tofu
  • Lentils
  • Chickpeas
  • Legume pasta
  • Nutritional yeast
  • Quinoa (but in general all legumes, nuts, seeds and whole grains provide plenty of protein per serving.)

Not only are these foods able to supply us with adequate protein, their benefits extend far past their protein content. Plant foods are generally packed with dietary fibre, non-heme iron and unsaturated fats whilst being free from cholesterol and low in saturated fat, which are both typically abundant in animal protein and have been shown to increase cardiovascular disease risk. It’s also worth noting that the majority of plant foods such as vegetables or fruits also contain some protein, which may not seem like much in itself, but over the course of a whole day they can definitely add up.

vegan
Getty

RELATED: Everything You Need To Know About Protein Powder

Still struggling to find ways to sneak protein into your diet?

Whole foods aside, these days there are certainly plenty of convenient ways for people to increase their protein intake. 

Protein powder

One of the easiest ways is with a good quality protein powder. My recommendation is to use a plant-based protein powder that has a combination of different plant proteins such as pea, rice and hemp. These have been shown to be as effective as whey powder when it comes to muscle synthesis.

I generally have one protein shake a day but rather than having it by itself I blend it with:

  • 2 frozen bananas,
  • Hemp seeds
  • Cinnamon, and
  • Plant-based milk
smoothie
Getty Images

Pre-made meals

In addition to protein powders, there are a bunch of complete nutrition plant-based meal replacements on the market that provide good amounts of protein per serve. While these by definition are not ‘whole food’ some of them actually do offer very good nutrition using only real food ingredients, particularly when you compare them to what someone may otherwise eat (a very important part of weighing up the nutritional benefit of any food is what it replaces in one's diet).  

I, along with a team of doctors and nutritionists, was fortunate enough to actually have an active role in formulating a new brand launching in Australia in April called ‘Eimele’ (pronounced “A-Meal”.) Eimele provides a range of products including snack bars, porridges and soups, with a gut health range coming out in the not too distant future. What’s unique about this brand is that ingredients are 100 per cent plant-based with zero synthetic fillers or artificial nasties – whole foods packaged in a convenient form to provide complete nutrition. Sweetened by nature, the Eimele meals include plant protein, essential fats, unrefined carbohydrates, dietary fibre along with the essential vitamins and minerals that one needs to thrive.  

In summary, finding protein on a plant-based diet is actually not difficult. If you consume a predominately whole food plant-based diet that provides you with the total calories that you need then you’ll reach the RDI for protein without trying. In fact, with less than 20 per cent of Australian adults reaching the suggested daily intake of fibre and protein deficiency being incredibly rare, it seems we are obsessed with the wrong nutrient!

RELATED: Why You Shouldn't Be Scared Of Sugar In Fruit

  • Health
  • Food
  • Diet
  • Vegan Diet
  • Vegan Recipes
Simon Hill
Simon Hill
Simon Hill is a qualified expert who is passionate about making nutritional information simple and accessible so that people can make informed decisions about the food they feed themselves and their family.

Subscribe Now-

Subscribe Now
Subscribe Now

Subscribe Now-

Subscribe Now
Subscribe Now

Recommended to you

This Simple, Effective Ab Workout Will Shred Your Six-Pack
Watch 0:23

This Simple, Effective Ab Workout Will Shred Your Six-Pack

{headline}

{headline}

1 In 12 Parents Are Raising Their Kids As Vegan, But Is That Really Safe?

1 In 12 Parents Are Raising Their Kids As Vegan, But Is That Really Safe?

People Who Follow This Diet Are Healthier Than The Rest Of Us, Confirms Study

People Who Follow This Diet Are Healthier Than The Rest Of Us, Confirms Study

You Could Win Beyoncé Tickets FOR LIFE If You Try A Vegan Diet

You Could Win Beyoncé Tickets FOR LIFE If You Try A Vegan Diet

The Surprising Thing That Happened To Anne Hathaway’s Body When She Quit Being Vegan

The Surprising Thing That Happened To Anne Hathaway’s Body When She Quit Being Vegan

{headline}

{headline}

'Becoming Vegan Was The Only Thing That Helped My Psoriasis'

'Becoming Vegan Was The Only Thing That Helped My Psoriasis'

Elle Macpherson Swears By This Diet For Improved Digestion And Glowing Skin

Elle Macpherson Swears By This Diet For Improved Digestion And Glowing Skin

Going Vegan? Here’s How To Get The Nutrients You Need

Going Vegan? Here’s How To Get The Nutrients You Need

{headline}

{headline}

The Eating And Exercise Regime Behind Scarlett Johansson’s Body

The Eating And Exercise Regime Behind Scarlett Johansson’s Body

Are Plant-Based Protein Substitutes Healthier Than Meat?

Are Plant-Based Protein Substitutes Healthier Than Meat?

A Diet High In Fibre And Yoghurt May Decrease Your Risk Of Developing Cancer

A Diet High In Fibre And Yoghurt May Decrease Your Risk Of Developing Cancer

The Heart Foundation Recommends We Eat More Cheese And Less Meat

The Heart Foundation Recommends We Eat More Cheese And Less Meat

Meghan Markle Finally Addressed Those Rumours About Her Being Vegan

Meghan Markle Finally Addressed Those Rumours About Her Being Vegan

Research Just Linked Poor Gut Health To The Spread Of This Cancer

Research Just Linked Poor Gut Health To The Spread Of This Cancer

Is Eating Before Bed Actually That Bad For You?

Is Eating Before Bed Actually That Bad For You?

WomensHealth
  • Contact Us
  • About Paragon Media
  • Terms of Use
  • Privacy Statement
  • Contact Paragon Media
  • Contact Us
  • About Paragon Media
  • Terms of Use
  • Privacy Statement
  • Contact Paragon Media

Brands

Our Network

  • Paragon Media Pty Ltd
  • Men’s Health
© 2021 Are Media PTY LTD
Get more from

Magazine Subscription Offer

Subscribe Now-

Shop This Offer
Subscribe Now