Protein For Fitness

Protein is an essential nutrient that helps to build and repair tissues, and it is important for maintaining lean muscle mass. While animal products like meat, poultry, fish, eggs, and dairy are traditional sources of protein, it is also possible to get enough protein from a plant-based diet. Here are some tips for achieving the recommended daily amounts of protein while following a plant-based diet:

1. Choose protein-rich plant-based sources: There are many plant-based sources of protein, including beans, lentils, tofu, tempeh, nuts, seeds, and whole grains. These can be incorporated into your meals and snacks to help you meet your protein needs.
2. Combine different protein sources: To ensure that you are getting all the amino acids your body needs, it is a good idea to combine different protein sources in your meals. For example, you can pair beans with rice, or nuts with whole grains, to create a complete protein

3. Include protein-rich snacks: Snacking on protein-rich foods can help to keep you feeling satisfied and energised between meals. Some good options include nuts and seeds, protein bars, and protein smoothies made with plant-based protein powders

4. Don't skimp on protein: It is important to make sure you are getting enough protein in your diet, especially if you are trying to build or maintain lean muscle mass. The recommended daily intake of protein for adults is 0.8 grams per kilogram of body weight. However, athletes and those who are physically active may need more.

By following these tips, you should be able to get the protein you need to maintain and build lean muscle mass while following a plant-based diet.

Plant-based protein sources:

  • Beans and legumes: These are excellent sources of protein, with around 15-20 grams per cup (240 ml) of cooked beans. Some examples include lentils, black beans, kidney beans, and chickpeas.
  • Tofu: Tofu is made from soybeans and is a good source of protein, with around 8-10 grams per half cup (120 ml) of firm tofu.
  • Tempeh: Tempeh is another soy-based protein source, with around 15-20 grams per half cup (120 ml).
  • Nuts and seeds: These are high in protein, with around 5-10 grams per ounce (28 grams). Some good options include almonds, peanuts, sunflower seeds, and chia seeds.
  • Whole grains: Whole grains like quinoa, oats, and brown rice are also good sources of protein, with around 5-8 grams per cup (240 mL) of cooked grains.
  • Protein powders: Plant-based protein powders made from sources like pea, brown rice, or hemp can also be a convenient way to add protein to your diet. These typically contain around 20-25 grams of protein per serving.

Example meal plan:


  •  Breakfast: Overnight oats with chia seeds, almonds, and a scoop of plant-based protein powder.  This meal provides around 25 grams of protein.
  • Snack: Apple slices with almond butter. This snack provides around 7 grams of protein.
  • Lunch: Quinoa and black bean salad with roasted vegetables. This meal provides around 20 grams of protein.
  • Snack: Protein smoothie made with plant-based protein powder, banana, and almond milk. This snack provides around 25 grams of protein.
  • Dinner: Grilled tofu with roasted vegetables and quinoa. This meal provides around 25 grams of protein.


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Total protein intake for the day: Around 102 grams, which is well above the recommended daily intake of 0.8 grams per kilogram of body weight for most adults.

It is important to note that the specific amount of protein you need may vary depending on your age, gender, weight, and activity level. Athletes and those who are physically active may require more protein, while older adults may need less. It is a good idea to speak with a healthcare professional or a registered dietitian to determine the right amount of protein for your individual needs.

By including a variety of protein-rich plant-based foods in your diet, and planning your meals and snacks accordingly, you can easily meet your protein needs on a plant-based diet and achieve your fitness goals. It is also a good idea to pay attention to your overall intake of nutrients, including carbohydrates, healthy fats, and fibre, to ensure that you are getting a well-balanced diet.


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