Vegan Protein Options

To calculate the recommended daily protein for your body weight, multiply .36 by your body weight. If extremely active, multiply your body weight by .5 (example: the 150-pound individual should eat a minimum of 54 grams of protein daily, while an extremely active 150-pound individual should eat a minimum of 75 grams of protein daily).

Soy (NO GMO) 4 ozs. cooked tempeh = 20 grams 4 ozs. cooked tofu = 20 grams 1 cup cooked Edamame = 18 grams 1 cup organic soy milk = 9 grams

Beans/Legumes 1 cup cooked lentils = 18 grams 1 cup adzuki beans = 17 grams 1 cup mung beans = 14 grams 1 cup white beans = 17 grams 1 cup cooked black, kidney, pinto, etc. = 15 grams 1 cup cooked garbanzo beans/chickpeas = 15 grams

Whole Grains 1 cup cooked sorghum = 22 grams 1 cup cooked quinoa = 9 grams 1 cup wild cooked rice = 7 grams 1 cup buckwheat = 6 grams 1 cup cooked oatmeal = 6 grams 1 cup cooked millet = 6 grams 1 cup cooked buckwheat = 6 grams 1 cup cooked brown rice = 5 grams

Nuts/Seeds 3 tablespoons raw hemp seeds = 10 grams 2 tablespoons raw pumpkin seeds = 8 grams 2 tablespoons raw nut/seed butters = 8 grams 2 tablespoons almonds = 6 grams 2 tablespoons raw sunflower seeds = 6 grams 2 tablespoons cashews = 5 grams 2 tablespoons chia seeds = 4 grams 2 tablespoons flax seeds = 4 grams

Vegetables/Fruit 1 cup cooked green peas = 9 grams 1 head romaine = 8 grams 1 cup cooked/raw spinach = 5 grams 1 tablespoon spirulina = 4 grams 1 cup cooked collard greens = 4 grams 1 cup cooked asparagus = 4 grams 1 cup raw/cooked Brussels sprouts = 4 grams 1 cup raw/cooked broccoli = 4 grams 1 cup raw/cooked kale = 3 grams 1 cup avocado = 3 grams