Jump to the list. Protein deficiency is typically not an issue in first-world countries. To calculate your protein needs, multiply your weight in pounds by 0.

For example, a pound woman should aim for Those who are more active—who exercise at a moderate to high intensity at least four days a week—should aim for 0. This is a general guideline—to truly optimize performance, a plant-based dietitian can help fine-tune your exact protein needs based on your activity level.

Esteemed physicians—including Neal Barnard, Colin Campbell, and Michael Greger—have stressed the fact that as long as one eats enough calories and varies their diet, they will meet their protein needs regardless of whether they consume complete or incomplete protein.

Protein is made of 20 different building blocks known as amino acids. The human body can make 11 of these amino acids on its own, but the other nine must be obtained from food sources. These nine building blocks are called essential amino acids.

Not all foods contain all nine amino acids. These are called incomplete proteins. The foods that contain all nine essential amino acids are called complete proteins.

Except for foods such as soy, hemp, quinoa, chia seeds, pea protein, and buckwheat, most plant-based foods lack a few essential amino acids. Think rice and beans, hummus and pita bread, peanut butter sandwiches … the list is endless. Every single whole food contains protein, but some pack in significantly more than others.

This meaty vegan staple is mostly made from vital wheat gluten which is extremely high in protein. Those who enjoy DIY can make their own seitan fairly easily. While many are content with sticking to just a few varieties, there are dozens of kinds of beans that all have a unique taste and texture—not to mention a significant amount of protein.

Lima, fava, black, pinto, kidney, cannellini, and garbanzo beans all contain between 12 to 15 grams of protein per cup, cooked. While not called a bean, black-eyed peas are also high in protein, weighing in at 13 grams per cup. Patrica Granek. The protein content of tofu fluctuates slightly, as it depends on the type of tofu you buy.

The firmer the tofu, the more protein, as firm tofu is more concentrated than the softer options. For example, a three-ounce serving of extra-firm tofu contains nine grams of protein, while silken tofu hovers around four grams.

Many brands like Wildwood also offer a high protein variety, and those contain upwards of 14 grams of protein. Ashley Maddan. Also made from soy, tempeh naturally contains a substantial amount of protein—a three-ounce serving contains 18 grams! This crumbly, meaty vegan protein source is an excellent base for a good marinade.

But if you take full advantage of a plant-based diet and fill your plate with colorful produce, hearty grains and satisfying spuds, then you should have no problem meeting your daily protein goal. Those who aren't sure they're meeting their protein goals can easily figure that out. Download a food tracking app, such as Cronometer or MyFitnessPal , and record your regular diet for several days.

Keep an eye on your protein intake and see if you're hitting your daily number. That's about to calories for a 2,calorie per day diet. If you find you aren't getting enough protein, try incorporating more of the suggested foods below into your meals.

Remember, if you have another reason to need extra protein, such as being pregnant or following a rigorous training schedule at the gym, then it's a good idea to consult a registered dietitian and pay closer attention to tracking your protein intake.

Free of dairy, eggs and meat, this extensive guide highlights some of the best vegan protein sources available. You will see some classics on this list, like beans and tofu, as well as often-overlooked foods like green peas and wild rice that also pack some serious protein punch.

Try These: Healthy Vegan Dinner Recipes. Pictured Recipe: Tofu Crumbles. The ubiquitous vegan protein is often associated with processed patties or mystery "meat" loaf, but it doesn't have to be. Soy protein can be a part of a healthy plant-based diet.

Foods like tofu , tempeh, edamame and even soy milk are great options for adding protein to your diet. Try cooking up a stir-fry featuring tempeh or tofu, steaming some edamame for an easy appetizer, or topping your morning cereal with soy milk. According to a review in Nutrients , many of the health benefits of eating soy are associated with servings of soy foods a day.

Here is how much protein there is in common soy foods, per the USDA:. Don't let nutritional yeast's scientific-sounding name throw you off. Affectionately nicknamed "nooch" by the vegan community, it's an inactive yeast that is yellow in appearance and has a unique cheesy, umami-rich taste.

It has 4 grams of protein per 2 tablespoons, according to the USDA, and as a bonus, is a great vegan source of vitamin B Most food sources of vitamin B12 are animal sources, so many vegans need to supplement.

Talk to your healthcare provider to make sure you're getting enough if you eat a vegan diet. Enjoy nutritional yeast in sauces or dressings, sprinkled on your next pasta dish or tossed into a bowl of popcorn. Seitan is a staple in plant-based diets. It is created with vital wheat gluten, the main protein in wheat, which results in a chewy and hearty texture that really mimics meat in some dishes.

It's important to note that because seitan is made with wheat gluten, it is not gluten-free. A 3-ounce serving of seitan contains 20 grams of protein, per the USDA. You can make seitan yourself by purchasing vital wheat gluten or find it precooked next to the tofu in the refrigerated section of your local supermarket or natural-foods store.

Pictured Recipe: Quinoa Avocado Salad. Even though we typically think of them as carbohydrate sources, whole grains can sneak extra protein into any meal.

Many varieties are naturally high in protein—not to mention they deliver fiber, vitamins and minerals to your diet. To boost your daily grain intake, start your day with a warm bowl of oatmeal, keep lunch fresh with a quinoa salad or end your evening with wild rice-stuffed peppers for dinner.

Here's a short list of whole grains and how much protein they contain, per the USDA. All measurements are for cooked grains. Often overlooked when it comes to protein, green vegetables offer more than just vitamins and minerals.

This is true even for people who lead an active lifestyle. Government-issued recommendations for protein intake have varied over the years. Currently, the U. The World Health Organization , on the other hand, recommends 0. For a pound person, the U. RDA translates to about 50 grams of protein a day; if that person consumes 2, calories in a day, 50 grams of protein is exactly 10 percent of total calories.

Science shows that most of us already get more protein than we need. In , the Journal of the Academy of Nutrition and Dietetics published the largest study to date comparing the nutrient intake of more than 71, non-vegetarians, vegetarians, and vegans.

The study found that, on average, vegetarians and vegans get 70 percent more protein than they need every day plus grams , while non-vegetarians get even more than that almost 80 grams.

Protein deficiency is almost exclusively seen in people suffering from a calorie deficiency. In these cases, the concern should be getting more calories and more of all nutrients—not just protein.

to preserve the muscle mass. Looking for more tips to thrive athletically? Not by a long shot. It might seem wise to err on the side of getting too much protein. A study of more than 81, people found that regular meat consumption was associated with a 60 percent increase in the risk of heart disease.

High consumption of animal protein was associated with early death in a study published in the American Journal of Clinical Nutrition. Another study found that white meat is as cholesterol-raising as red meat. In a cohort study published in , high protein intake, especially from animal sources, was associated with elevated risk of developing type 2 diabetes.

And despite a common assumption that eating more protein can be helpful in achieving weight-loss goals, eating animal protein is actually associated with weight gain.

excess protein does not make us stronger or leaner. Excess protein is stored as fat or turned into waste.