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Plant Protein

1133022_33149760If you are a vegan, you probably get asked the question, “where do you get your protein?” A LOT. Many people believe that protein can only be obtained through eating meat, eggs, and dairy. Did you know, though, that every whole food contains protein? Yes, that means that fruit and vegetables contain protein! Everything from figs, avocados, cucumbers – the list goes on. Eating a wide variety of fruit and vegetables will ensure that you get the appropriate amino acids (building blocks of protein) that are much more easier for the body to use than consuming protein in the form of animal products.


Plant-based foods are high in fibre too, and devoid of cholesterol. They also have an amazing alkalizing effect on the body compared to acid-forming foods like meat, eggs and dairy. An acidic body can lead to a variety of diseases and illness, clogging up your lymphatic and digestive system, and leaving you feeling tired and moody.


Every food that you eat contains amino acids (some lower than others, but nonetheless, contain these wonderful protein building blocks). Our bodies are incredibly intelligent and can take the food you eat, break it apart, and absorb the nutrients it needs from that food item. When we digest foods, the amino acid chains are broken down and made ready for our bodies to use. Eating wide varieties of plant foods will ensure that you get a wide variety of different amino acids.


In fact, there are many vegan bodybuilders, ultra-marathon runners and award winning athletes out there, which proves that eating a plant-based diet can easily supply you with more than adequate amounts of protein.


All of your protein needs can be met with a plant-based diet. Below is a list (including but not limited to) which can act as a quick reference for getting you started on consuming amino-acid rich plant foods:


1. Chia seeds (1/4 cup = 12 grams)

2. Hemp seeds (1/4 cup = 10 grams)

3. Sunflower seeds (1/4 cup = 8 grams)

4. Spirulina (1 oz. = 16 grams)

5. Quinoa (1/4 cup dry = 6 grams)

6. Sesame seeds (1/4 cup = 7 grams)

7. Pumpkin seeds (1 oz. = 9.35 grams)

8. Mushrooms (1 cup – 5 grams)

9. Barley grass (1/2 cup, juiced = 12.6 grams)

10. Watercress (1 cup = 3 grams)

11. Peas (1 cup = 8 grams)

12. Asparagus (8 spears = 3.08 grams)

13. Romaine (1 cup = 1 gram)

14. Almonds (1 oz. = 6.03 grams)

15. Cauliflower (1 cup = 2.28 grams)

16. Maca root (1 tbsp = 3 grams)

17. Broccoli (1 cup = 5.7 grams)

18. Kale (1 cup = 2.5 grams)

19. Sprouts (1 cup = 5 grams)

20. Avocado (1 avocado = 4 grams)

21. Brazil nuts (1 cup, shelled = 20 grams)

22. Figs (1 cup = 2.5 grams)

23. Goji berries (1 cup = 10 grams)

24. Spinach (1 cup = 5.35 grams)



Click the above image to get a full-sized pdf version you can print out and bring with you wherever you go!

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15 Responses so far.

  1. I dont know how many times I got that questions! ;)

  2. thank YOU … this is helpful and fabulous information ♥

  3. Sarah says:

    So interesting & very helpful :)

  4. Karen says:

    I had gastric bypass surgery 11 years ago and have found that I need a high protein diet. I am afraid that if I don’t eat the protein found in meats, eggs and dairy, I will have a sugar crash. It has happened many times so I’m not sure how to go about changing. I would like to change because it is healthier. The items on the list seem difficult to make into a meal without adding other things like fruits and veggies that have sugar. Is there any way I can successfully change my diet? Thanks!

  5. […] and thrive while doing it. There is a great article on this topic, and a printable chart, over at Live Love Fruit of many plant options to get you started so you can truly be guilt-free with none of the artery […]

  6. […] See on livelovefruit.com […]

  7. […] First, eat more vegetables.   Your plate should be mostly greens and just enough meat.  Don’t go crazy with the bacon, I know it’s delicious, but you have to be diligent about your healthy fat intake.  When purchasing meat, make sure it is from a reputable grass-fed and organic source.  And believe it or not, there are many vegetables that are high in protein. Here’s a helpful guide to proteins in plant foods by Live Love Fruit. […]

  8. […] One thing you should be safe with is protein. Your body will continue to need it, but it can be found in plenty non-animal foods. Remember that all protein is made up of amino acids, and amino acids are found abundantly in all fruit and vegetables. Good choices are dark leafy greens, sea vegetables, quinoa, beans, berries, and more! […]

  9. […] (yes, even on a raw vegan or vegan (cooked) food diet). The body gets plenty of protein from the amino acids in fruit and vegetables, just enough to create a healthy, strong body.   So how does a high-protein diet affect the body? […]

  10. nadjacroft says:

    This is a wonderful resource. I would like to know what is a good amount of plant protein that one should consume daily?