SHEILA – Talks About How to Get Enough Protein on Plant-Based Diet

14 May 2021
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Aminos Relationship With Protein

Amino acids are building blocks found in proteins. Your body uses these building blocks to repair muscles, produce hormones, stabilize blood sugar levels, and provide energy. Proteins come in many varieties, be it vegan or vegetarian variety. 

Some literature suggests that you can get enough plant-based protein. We usually get protein from sources like chicken, fish, and red meats.  

If you eat vegetables, whole grains, legumes, soy, nuts, and seeds, then you can get the amino acids your body needs. 

Variety is the spice of life! Including plant-based protein sources in your meals will increase satiety as you won’t be easily bored.

Generally, plant-based proteins are rich in fiber, which is beneficial for gut health.

Top plant-based protein sources:


  • Legumes 
  • Tofu and tempeh 
  • Hummus/tahini 
  • Seeds, Nuts, and nut butter


  • Organic natural/Greek yogurt, goat’s/sheep’s milk yogurt, goat’s cheese 
  • Eggs

How much protein should you consume?

The recommended dietary allowance for protein suggests focusing on getting at least 0.8g of protein per kilogram of body weight per day. 

This figure is dependent on several factors such as body weight and activity (i.e., dietary intake of 1.0-1.6g of protein per kg of body weight per day is recommended for those participating in minimal to intense activity, respectively).

As a rule of thumb, adapt your protein intake to your body and lifestyle needs.

Supportive supplements

It’s best to receive guidance from your health practitioner to assess which vitamins are suitable for your requirements. The general recommendations are to consuming a variety of whole foods. It suggested that vegans and vegetarians will benefit from B12, Zinc, and Iron. Because vegans and vegetarians aren’t getting animal fats, it is essential to be mindful of getting these nutrients. 


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