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  • Elissa Goodman

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





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