Protein is needed for muscular growth, cellular repair, and manufacturing of hormones, enzymes, & antibodies. Amino acids, the building blocks of proteins, cannot be stored in the body so a daily supply is needed. Without adequate dietary protein, the body must break down its own muscle to meet protein needs. Include protein with every meal. Consuming adequate protein is vital for a strong immune system. Higher protein may also help maintain a healthy metabolism and an optimal body composition. While plant proteins often lack one or more essential amino acids, including a wide variety of protein rich foods in your daily diet will ensure adequacy. Protein complementation is not necessary.

How much protein do you need?
Aim for a minimum of 1.2 grams of protein/kg body weight. More often than not, and particularly if you’re an avid exerciser, you’ll find yourself feeling much better with 1.5 gm protein/kg body weight. If you’re losing weight and muscle mass, aim to increase your protein intake to 1.7-2.0 g protein/kg body weight. Not sure how much you weigh in kg, simply divide your weight in pounds by 2.2.

Could you eat too much protein? While certainly possible, I very rarely observe that to be the case. While some athletes can tolerate 3 gm protein/kg body weight, excessive protein intake is considered to be consuming over 2.0 gm protein/kg body weight for an extended period of time.

Protein sources
Fish, seafood, chicken, turkey, beef, game meats, and eggs are well known to provide protein. As sources of animal protein, they contain all of the essential amino acids. In an effort to not overconsume animal sources and for some who wish to not consume animal sources, many seek ways to increase plant protein in their diets. Your primary ‘go-to’ plant protein sources are various beans and legumes, including soy foods. These sources provide a solid amount of protein and are also rich in dietary fiber as well as prebiotics and various vitamins and minerals. That said, not all tolerate beans/legumes in large amounts well and some don’t tolerate soy at all. If you do tolerate soy, opt for organic, ‘clean’ soy foods, such as tempeh, natto, edamame, tofu, or unsweetened soy milk. The fermented soy foods like tempeh, natto, and miso are easier to digest. And likely wise to limit soy food intake to two or fewer daily servings.

Beyond the standard beans & legumes…
What are other plant protein options beyond beans and legumes?
Pumfu is one option made from organic pumpkin seeds – sold similarly to tofu or ‘crumbles’. I find it to have a slightly ‘nutty’ flavor and a tad less chewy than a high-protein tofu.

Sacha inchi seeds are rich in protein, healthy fats, and dietary fiber. While sometimes referred to as Incan peanuts, they are not related to peanuts and are allergy friendly. Eat them roasted or ground into powder. I was not too fond of my first and second sacha inchi seed, but I must say that they grew on me and I enjoy them.

Chocho is a type of lupin, or lupini, bean cultivated in the Andean Mountains. It contains all nine of the essential amino acids, including lysine and the highest protein bean/legume (at least that I’m aware of). It is known to be easily digestible due to its prebiotic fibers and allergen-friendly. Bonus, chocho is a naturally regenerative crop, so very environmentally friendly.

Protein Boosters
While I don’t think of these foods as providing your sole source of protein at a meal, I consider them protein ‘boosters’. Protein boosters may include nutritional yeast, hemp hearts, sacha inchi seeds, amaranth, quinoa, nuts and seeds.

Why did I not include ‘fake meat’ or meat analogue products?
I’m ok with these foods being incorporated at times, but all in all, these foods are heavily processed and use inflammatory vegetable oils. Many contain genetically modified organisms (GMO) soy ingredients and wheat/gluten. While these products boast ‘natural ingredients’, the ultra processing destroys much of their inherent healthful benefits.

Protein Bars
We’re all in agreement that you want to focus your nutrition on a plan that incorporates real, whole, unprocessed foods – lots of plants, vegetables & fruits, lean and/or plant protein sources, healthful fats, and a plethora of herbs & spices. You do not want your diet to consist primarily of bars, powders, and potions. That said, a healthful protein/energy bar can be very helpful when time is limited and/or you’re on the go.

Shelves are lined with protein/energy bars, but choosing one may be a daunting task. Or rather, consuming and enjoying one may be the daunting part.

Here is a protein bar chart of some with real ingredients and protein and sugar sources that I felt most comfortable with based on the scientific literature. Interested in a few product names? Depending on your goal(s) and tolerability of some food ingredients, a few to consider may include Atlas Bar, Aloha Bar, Dang Bar, & Julien Bakery bars.

Atlas Protein Bar – These bars have a good flavor, not overly chewy nor powdery; the protein is from whey protein (if you tolerate whey) and each bar contains 16 grams of protein. Atlas uses monk fruit as the sweetener, so only 1 gm of total sugars in a bar and a whopping 13 gm dietary fiber from non-GMO tapioca fiber. If you’re not already following a high-fiber diet, you may only want to eat a portion of this bar to start and then build up to a whole bar.

Julian Bakery Pegan Thin & Paleo Thin Bar – These bars also use monk fruit and only contain 1gm total sugars. The Pegan Thin bar uses a plant-based organic sacha inchi seed for protein and the Paleo Thin bar uses egg white protein; both contain 20 gm protein in each bar. They are also both VERY high in dietary fiber – 24-26gm in one bar! Now, that may be too much for some, so beware. Note hat these bars are dense and strong teeth necessary. ;)

Aloha – These bars are plant-based with brown rice and pumpkin seed protein, 14 gm protein in each bar. They also provide 10 gm dietary fiber from tapioca and 5gm total sugars.

Dang – Not quite as high in protein, but clean ingredients and tasty, these bars have 9gm protein. Plant protein-based from pea protein sweetened with stevia, they supply 6gm dietary fiber from chicory fiber, coconut, and chia seeds.

Protein Powders
First and foremost, I would favor real whole foods over protein powders. There are, however, times when a protein powder can be very helpful in achieving your protein goals. So, what protein powder shall you choose? With an infinite amount to choose from, which one is the best? The best protein powder will vary for each of you due to various nutrient needs, digestive health, and personal preference.

Opt for an organic option and/or one that uses a grass-fed source of protein. Seek one without fillers and additives. And preferably, go for the unsweetened version.

Animal vs Plant
There are various factors to consider. Some animal-based proteins are considered higher quality protein sources based on their amino acid levels and ratios and their protein digestibility or bioavailability. Whey and animal-derived protein powders tend to have a higher amount of protein per ounce, and they are considered complete proteins, meaning they contain all nine essential amino acids.

While some plant-based protein powders may have a lower quality plant protein that is not as easily digested and absorbed by the body, that is not always the case. Additionally, plant-based proteins tend to have higher levels of antioxidants and fiber. Plant-based protein powders are derived from a variety of sources including pea, chocho, hemp, pumpkin seed, brown rice, soy, chia, and flax, offering an alternative to animal-based powders (like whey and collagen). Because very few plants contain all essential amino acids, plant-based protein powders are often composed of a blend of more than one source in order to be considered a complete protein.

If interested in a particular product, Vital Proteins is well liked and respected for collagen peptides and marine collagens. Their products are tested by an independent lab, sourced from grass-fed, pasture-raised cows, non-GMO, and free of gluten, dairy, and added sugars and artificial sweeteners. For a whey option, Designs for Health Whey Cool Unsweetened is a high quality, clean whey protein option. Produced from the milk of cows that graze on pesticide- and chemical-free, non-GMO grass pastures in New Zealand, one serving provides 22 grams of protein, 130 calories, and 3 grams of carbohydrates.

Three strong plant protein powder options are:

Designs for Health Organic PurePea offers high bioavailability and excellent digestibility – and only contains one ingredient. Produced in North America, this product is organic, non-GMO, and uses no chemical solvents. One serving provides 22 g of protein, 110 calories, with 1 g of carbohydrates and 2 g dietary fiber.
Garden of Life Raw Organic Protein is a whole food protein powder, packed with a complete protein profile. This protein powder delivers all nine essential amino acids, with a high concentration of the branched-chain amino acids, valine, leucine and isoleucine, which are important for supporting muscle growth and development. Made with 13 raw sprouted proteins (which generally have higher vitamin content), one serving of this powder delivers 22 grams of a high quality protein blend, 110 calories, and only 2 grams of carbs per serving. It’s also packed with vitamins A, D, E, and K, along with probiotics and digestive enzymes, aiding in digestion and absorption. This powder is USDA Certified Organic, non-GMO, vegan, gluten-free, dairy-free, and soy-free, and contains no fillers, artificial flavors or sweeteners, and no preservatives.
Kachava offers a complete plant protein powder with added superfruits, greens, adaptogens, prebiotics, probiotics, digestive enzymes, functional mushrooms, and more. It contains no soy, no animal products, no gluten, no GMOs, no preservatives, and no artificial flavors, colors, or sweeteners.

Do you have suggestions to include? Please send them my way!

In Health,
Natalie