Not just for athletes, but everyone aiming for a healthy lifestyle and balanced diet is supposed to know a thing or two about protein.

Protein has a high reputation and you will hardly ever hear anything bad about it, which is not the case with carbohydrates, fat, and similar micronutrients. Most people relate protein with animal products without knowing that there are many other sources of protein.

Even though eggs have a high content of protein and other nutrients, their excessive consumption may cause allergy or sensitivity.

Many people experienced this, so they are forced to avoid eggs for some time and do some gut healing.

In other words, you may sometimes need other healthier options. But, before we reveal how to get your protein from plant sources, let me tell you more about protein in general.


Protein refers to a type of molecule in food that can be broken down into amino acids. Each amino acid has its own responsibility and can do specific things.

For example, phenylalanine is an amino acid than ends up as dopamine. There are 2 types of amino acids: essential and non-essential.

Why Do We Need Protein?

There are many reasons why our body needs protein. First of all, without protein, our body will break down muscle tissue so it can get the amino acids it requires in order to survive.

Protein has the ability to repair and build muscle mass and perhaps this is one of its most important roles. It can also create neurotransmitters like serotonin, dopamine, and melatonin.

Neurotransmitters are extremely important since without them we will not be able to function at all. Protein also takes part in the production of hormones, antibodies, and enzymes.

As a conclusion, protein is of utmost importance for optimal health because without it, our body will not be able to maintain its proper function.

How Much Protein Do We Need?

According to the World Health Organization, in order to stay alive and prevent muscle loss, our body needs a minimum of 13 g/lb of protein per bodyweight a day.

The official recommendation of the World Health Organization for protein consumption is 30g/lb. However, this depends on different factors, including age, type, duration, physical activity, etc.

How Can We Get Protein?

Animal products like eggs, meat, and fish are considered as the best sources of protein. However, there are some other foods that contain protein, meaning that you can get all your protein from plant sources as well.


1. Almond Butter

50 grams of almond butter contain 10 grams of protein. Almond butter is also packed with manganese, biotin, vitamin E and healthy fats.

2. Hemp Hearts

50 grams of hemp hearts have 16 grams of protein. They also contain omega-3 fats. Hemp hearts can easily be incorporated in your diet. You can add them to smoothies or sprinkle them on salads.

3. Pumpkin Seeds

50 grams of pumpkin seeds contain 8 grams of protein. What is more, they are high in magnesium essential for energy usage in our body

4. Nutritional Yeast

50 grams of nutritional yeast provide 25 grams of protein! Also called Noosh, nutritional yeast has a high content of vitamin B12 as well.

5. Dulse

This incredible sea vegetable contains protein, potassium, iodine, and fiber. 40 grams of dulse contain 6 grams of protein. It can be included in your salads, soups, or made into wraps.

6. Chlorella

Chlorella is usually used in the case of heavy metal detoxification. It has 29 grams of protein per 50 grams. It also contains magnesium, vitamin A, calcium, and iron.

7. Spirulina

50 grams of Spirulina offer 28 grams of protein. Spirulina is also beneficial in the case of heavy metal detoxification. It supplies our body with vitamin B, vitamin K, potassium, and calcium.

8. Tahini

50 grams of Tahini contain 10 grams of protein. Tahini also possesses powerful anti-inflammatory properties and is packed with minerals like manganese, magnesium, and zinc.

9. Flax Seeds

Flax seeds can be added in a smoothie or used as a replacement for eggs in baking. 50 grams of flax seeds have 9 grams of protein. These seeds are rich in omega-3 fatty acids as well!

10. Cacao Nibs

50 grams of cacao nibs offer 7 grams of protein. They are also packed with fiber, calcium, magnesium and enzymes essential for proper digestion.


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