August 23, 2022 2 min read

Protein Grains

Protein is an essential nutrient that our bodies need to create energy. For vegans and vegetarians it can be difficult to find a plant-based protein source as a replacement for meat or animal products. It is important for those on a meatless diet to maintain a healthy protein intake by replacing the protein that meat provides.

Eating more plant-based protein can also be beneficial for non-vegans who want to cut down on their meat intake.

The recommended protein intake is 0.36 grams of protein per pound, or 10-35% of your daily calories. Your ideal intake may vary based on you and your lifestyle. This free protein calculator will calculate how many grams of protein you should be consuming per day based on your height, weight, age, and exercise habits. You can also multiply your weight by 0.36 to determine how many grams of protein you should be eating. 



If you find yourself getting snacky throughout the day, try these protein rich seeds. Protein makes you feel full longer and provides energy.

Sunflower seeds bring 6 grams of protein per ¼ cup. They are perfect to snack on, add to salads, or in trail mix.

Pumpkin seeds have 8 grams of protein per ounce (3 tbsp)

Chia seeds have 5 grams of protein for every 2 tbsp.

Hemp seeds aren’t exactly a snack food, but these seeds are packed with protein. Hemp seeds have 10 grams of protein per 3 tbsp. They are great to add to smoothies or salads.

Quinoa is technically classified as a seed and has 7 grams per serving (1/4 cup)



Oats are a nutrient-rich protein grain.

Oatmeal is a great breakfast choice, the protein provides energy and is very filling.

Thick rolled, regular rolled, quick rolled, and steel cut oats provide 7 grams of protein per serving.  





Beans are the preferred source of protein for most people on a plant-based diet.

Chickpeas and black turtle beans have 10 grams of protein per serving, while dark red kidney, great northern, and navy beans have 11 grams per serving.

Lentils have similar protein content as beans. Green lentils provide 11 grams per ¼ cup and red lentils have 13 grams per ¼ cup.


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Kinsey Taylor
Kinsey Taylor

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