Complete Plant Based Protein

Amino acids compose the building blocks of protein. In addition to helping build the muscular structure of the body, they control or help process nearly every cellular function in your body and catalyze reactions in cells. A diet lacking in amino acids causes everything from general fatigue to a decline in muscle mass to growth.

Humans cannot produce nine of the 20 amino acids required for good health, so they must obtain the nutrients through consumed food.





Quantity, Calories, and Grams of Protein
Nuts and Seeds
Hemp seeds: 3 tbsp, 160 cal, 10 g
Pistachios: 1 oz (49 count), 161 cal, 6 g

Sunflower Seeds no Shell 1 oz (415 seeds), 164 cal, 6 g
Pumpkin/Squash Seeds: 1 oz (85 seeds), 126 cal, 5 g
Cashews: 1 oz (18 kernels), 164 cal, 4 g
Chia Seeds: 2 Tsp, 137 cal, 4 g
Poppy Seeds: 1 tbsp, 46 cal, 2 g

Vegetables
Peas: 1 cup, 231 cal, 16 g
Broccoli: 1 Stalk (cooked), 98 cal, 7 g
Potato: 1 med with skin, 161 cal, 4 g
Avocados: 1 cup, 240 cal, 3 g
Asparagus: ½ cup, 20 cal, 2 g  
Cauliflower: 1 cup, 25 cal, 2 g
Turnip Greens: 1 cup (cooked), 29 cal, 2 g
Spinach: 1 cup (raw), 7 cal, 1 g

Cereal, Bread, Grains and Pasta
Soybeans: 1 cup (cooked), 298 cal, 29 g
Buckwheat: 1 cup, 583 cal, 23 g
Amaranth: 1 cup (cooked), 251 cal, 9 g
Quinoa: 1 cup (cooked), 222 cal, 8 g

Legumes
Black beans: 1 cup, 227 cal, 15 g
Kidney beans: 1 cup, 225  cal, 15 g
Chickpeas: 1 cup, 269 cal, 15 g
Cowpeas (Blackeyes): 1 cup, 200 cal, 13 g


Seaweed
Spirulina: 1 tablet (500 mg), 10 cal, 2 g


Other
Nutritional Yeast: 2 Tsp, 60 cal, 6 g
Wheatgrass Powder 1 scoop (8g), 35 cal , 2 g

Chlorella Powder 1 tsp, 9 cal, 2g

Alfalfa Powder 1 tbsp, 30 cal, 2 g

Moringa Powder 2 tsp, 10 cal, 1 g

Maca 1 Tsp, 20 cal, 1 g

Raw Cacao Powder 1 tbsp, 12 cal, 1 g

Barley Grass Powder 1 tsp, 7 cal, 1 g

The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound (1). This amounts to (2, 3): 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman.