Protein is in virtually everything we eat, from all varieties of plant foods at the farmer’s market to the wide range of animal products available at every grocery store. Protein is utilized by the body to build and restore tissues such as bones, muscles, cartilage, skin, and blood. There is no doubt that adequate protein intake is an essential part of a healthy lifestyle. But… how much of it do you really need?


The truth is, every body type has unique needs. When it comes to protein, more is not necessarily better. An ideal protein intake can be calculated based on your body weight (kg) and specific fitness goals. Here is a simple formula you can use to get an estimate of how much protein is beneficial for your lifestyle:


0.8g of protein per 1kg of body weight- daily recommended intake


1g of protein per 1kg of body weight- for maintaining muscle mass


1.3g of protein per 1kg of body weight- for putting on muscle mass


Protein is found abundantly in nature. Contrary to popular belief, it is possible to consume a proper amount of protein based solely on plant derived sources. A notable benefit of plant protein is that it contains a high fibre content which supports your digestive tract in eliminating toxins through daily bowel movements. So why not consider a meat-less Monday or a tofu Thursday? With so many options to choose from, nature does not disappoint when it comes to providing protein for our bodies! Check out some of the top sources of plant-based protein in the list below:


 Cooked Legumes (1 cup)

Soy beans 29g

Lupin beans 25g

Lentils 18g

White beans 17g

Kidney beans 15g

Black beans 15g

Navy beans 15g

Chickpeas 14.5g

Black-Eyed peas 14g


Fruits High in Protein

Avocado 5g

Passion fruit (1 cup) 5g

Pomegranate 4.7g

dried apricots (1/2 cup) 3g

Blackberries (1 cup) 2g

Nectarine 1.5g

Banana 1g


Nuts/Seeds (1/4 cup)

Chia seeds 12g

Hemp seeds 11g

Sunflower seeds 8g

Almonds 7g

Flaxseeds 6g

Pistachio 6g

Walnut 5g

Cashew 4g


Use these measurements as a guide for obtaining your personal protein requirements. Whether you are vegan, paleo, vegetarian, kosher or follow no particular way of eating you can incorporate plant-based protein sources into your routine for variety and optimal nutrition!