Where Do You Get Your Protein?

Drink a protein shake in the morning:

We drink a protein shake each morning. You can get protein powder from most grocery stores, but be careful to ensure that all the ingredients are plant based.

It is a delicious way to eat fruit as well, especially for kids. Along with the protein powder, you can add frozen mangos, bananas, strawberries, blueberries, raspberries, blackberries, apple juice, almond milk, and so much more. We love to add a handful of broccoli, spinach, kale and almonds for calcium!

Foods High In Protein?

A well-planned plant-based diet can provide all the protein you need. Protein is essential for muscle growth, repair, and overall health. Many plant foods are rich in protein and contain fiber, vitamins, and minerals, making them a fantastic choice for a balanced diet.

Here’s a list of some of the top plant-based protein sources:

Lentils – 18g protein per cup (cooked)
Chickpeas (Garbanzo Beans) – 15g/cup (cooked)
Black Beans – 15g/cup (cooked)
Kidney Beans – 13g/cup (cooked)
Edamame (Young Soybeans) - 18g/cup (cooked)
Tofu – 10g per ½ cup (firm)
Tempeh – 21g per ½ cup
Seitan (Wheat Gluten) – 21g per ⅓ cup
Textured Vegetable Protein (TVP) – 12g per ¼ cup (dry)

Hemp Seeds – 10g per 3tbls
Chia Seeds – 5g per 2tbls
Flaxseeds – 4g per 2 tbls
Almonds – 6g per ounce (~23 almonds)
Peanuts & Peanut Butter – 8g per 2 tablespoons
Vegetables (Surprisingly High in Protein!)

Spinach – 5g per cup (cooked)
Broccoli – 4g per cup (cooked)
Brussels Sprouts – 4g per cup (cooked)
Asparagus – 4g per cup (cooked)
Pea Protein Powder – 20-25g per scoop
Brown Rice Protein Powder – 20g per scoop
Hemp Protein Powder – 15g per scoop

Calcium Without Dairy

You don’t need dairy to meet your calcium needs. A well-balanced plant-based diet can provide plenty of calcium, especially when you include a variety of nutrient-rich foods. Many plant foods are naturally high in calcium and often come with added benefits like fiber, antioxidants, and anti-inflammatory properties. By including a mix of leafy greens, nuts, seeds, beans, and fortified foods, you can meet your daily needs easily.

How Much Calcium Do You Need?