Why achieving a high protein, plant-based diet is actually really easy
We take a look at how much protein we need, with a simple but delicious recipe that boosts our protein goal.
Before we start, we should recognise that there is no one-size-fits-all approach to our diet. Wellbeing is a continuous journey in which we explore what works best for us. Adopting a steady, long-term mindset is much more important than trying to transform our habits overnight only to give up after a short burst of motivation.
Coming from a standard Western diet, a lot of people find it incredibly difficult to become "perfectly" plant-based, but many actually end up enjoying it several days of the week and feel much better because of it.
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Popular concerns about protein
"I won't get enough protein eating plant-based"
"Plant proteins are 'incomplete'"
"I can only eat so many chickpeas in a day"
One of the biggest concerns people have about a plant-based diet is getting sufficient protein that meets their individual needs. In fact, this is an issue that I get asked by people from nearly all physical and cultural backgrounds.
However, when I ask them "how much protein do you need", the overwhelming majority of people wildly overestimate their requirement. While most of us are not bodybuilders, we are inclined to think that our protein needs are as high. This is quite curious because I rarely come across someone who tries to eat like a marathon runner (i.e. high-carb) when they are not trying to...precisely...run a marathon.
The largest animals on earth, such as elephants and bulls, do not eat meat yet clearly get enough protein. "But we are not elephants and hippos". Okay, okay, I hear you. However, if we take a look at many of the world’s best athletes today, such as Novak Djokovic, Serena Williams, and Lewis Hamilton, we find that they follow a mostly plant-based diet while achieving their world titles. Many of them are very vocal about how the change in their diets has helped them progress more quickly. In fact, this year’s Wimbledon Men’s Final was played between two exceptional athletes (Djokovic and Kyrgios) who both enjoy a primarily plant-based diet.
What exactly is protein?
Protein is in every cell of the body. It makes up the enzymes, membranes, and haemoglobin that make the body function. While there are around 20,000 different proteins throughout the body, each protein is made up of a unique sequence of 20 different building blocks called amino acids. When we consume protein, whether it’s from a plant or an animal, the body breaks it down into amino acids. The amino acids are then resequenced into a new protein when required. Of the 20 amino acids, there are 9 essential amino acids that our body cannot make and must come from food.
How much does one need?
The amount of protein a person needs depends on their body weight. The Reference Intake is 0.8 grams of protein per kilogram of body weight per day for adults under the age of 65. This is actually not a minimum level, but a level sufficient for 98% of the population. For a person of 55kg, the protein needed is just 44 grams. This in turn translates to only about 10-15% of their daily calories.
The World Resources Institute finds that the average person in more than 90% of the world’s countries consumed more protein than they require. In the US, Canada, and Europe, thanks to a meat-heavy Western diet, people are on average consuming 80% more than their requirement. Unfortunately, once we hit our required level, the body has no use for extra protein but to expend it as energy or store it as fat.
Here is the great news
We could easily achieve the required intake of the full range of essential amino acids by eating a variety throughout the day, including whole grains, veggies, beans, nuts and seeds. There is no need to squeeze in all of the different plant-based proteins (aka. protein matching) in one particular meal, just over the course of a day. As long as you are enough calories, it is in fact very difficult to be deficient.
In fact, the British Heart Foundation highlights that plant-based proteins are preferable to animal-based proteins (such as meat and dairy) for longevity. We have also written an article on our 10 favourite plant-based, whole-food protein sources that you could read further.
Example Recipe: Miso Soba Soup Noodles
This Plantwise recipe uses very simple Asian ingredients of soba noodles, tofu, Pak Choi, mushrooms, with miso as a soup base, and spring onions and/or sesame seeds for garnish.
It is super easy and quick to make. For less than 500 calories, you can enjoy 30 grams of protein, which for most people is over half of their daily requirement.
Full Recipe
Ingredients
120g Pak Choi, roughly chopped
120g Tofu, cut into bitesize pieces
100g Chestnut Mushrooms, roughly sliced
60g Soba Noodles
20g Spring Onion
1 tsp Sesame Seeds (optional)
1/2 tbsp Miso
1/2 tbsp Olive Oil
Instruction
Cook the soba noodles according to the package instruction, until al dente. Drain and set aside.
Heat olive oil in a frying pan on medium heat. Add the mushrooms to cook for 6 minutes. Add the tofu to cook for 5 minutes until golden.
Bring 1 cup of water (per serving) to a boil in a pot, and mix in the miso paste and the Pak Choi.
Set the noodles in a bowl. Add the tofu, mushrooms, and Pak Choi. Pour in the miso soup. Serve the noodles with spring onions as garnish.