Plant Protein: How-To

Plant based foods can be excellent sources of protein and other nutrients, often with fewer calories than animal products.

Benefits to Plant Protein:

• More fiber - enhances satiety

• More vitamins

• More minerals

• Low in saturated fats - protects against cardiovascular disease and diabetes

So how much protein should you consume each day?

The RDA for protein is roughly .8 grams per kilogram of body weight per day.

Talk to your registered dietitian or health care provider if this number is right for you. Different ages, weights, and body compositions call for different protein prescriptions.

PRACTICAL TIPS for adding plant protein into your every day diet:

• Sprinkle nuts and seeds over salads

• Try soy-based meat alternatives like tofu or tempeh

• Swap out regular milk for almond milk or soy milk

• Enjoy quinoa or amaranth instead of rice

EXAMPLES OF HIGH PROTEIN PLANT FOODS

VEGETABLES -Green Peas

-Brussels Sprouts -Spinach -Avocado

-Broccoli

FRUITS:

-Raisins

-Apricots

-Prunes

-Dates

-Blackberries

GRAINS:

-Amaranth -Quinoa

-Whole Grain Bread/Pasta/Tortillas

-Oatmeal

SOY PRODUCTS:

-Tempeh

-Soy milk

-Tofu

-Edamame

LEGUMES:

-Peanuts

-Lentils

-Kidney Beans

-Chickpeas

NUTS/SEEDS:

-Pumpkin Seeds

-Almonds

-Chia Seeds -Sunflower Seeds -Pistachios