Plant Proteins: A Guide to Eating Healthy Without Meat
More and more people are cutting back on meat for health, sustainability, or ethical reasons. The good news is that you don't need meat to get all the protein your body needs. Plant-based proteins are a complete, varied, and delicious alternative.
How much protein do you need?
The general recommendation is 0.8 to 1 gram per kilogram of body weight per day. If you exercise, this can go up to 1.2–1.6 g/kg. A person weighing 70 kg needs between 56 and 112 grams daily — perfectly achievable with plant-based sources.
The best sources of plant protein
Legumes
Lentils (18 g/100 g), chickpeas (19 g), and beans (21 g) are the kings of plant protein. They also provide fibre, iron, and are very budget-friendly.
Tofu and tempeh
Both are soy-based, versatile, and packed with a very complete amino acid profile. Tempeh, being fermented, is easier to digest and higher in protein (20 g/100 g).
Quinoa
It's one of the few plant foods that contains all 9 essential amino acids. With 14 g of protein per 100 g, it's perfect as a base for salads and bowls.
Nuts and seeds
Almonds (21 g), pumpkin seeds (30 g), and peanuts (26 g) are go-to protein-packed snacks. Just watch your portions — they're calorie-dense.
Edamame
Green soy beans provide 11 g of protein per 100 g and are ideal as a topping on Poké Bowls and salads.
Smart combinations
Not all plant foods have complete amino acids on their own, but combining them makes them perfectly complementary:
- Legumes + grains: lentils with rice, hummus with bread.
- Nuts + seeds: trail mix, homemade granola.
- Tofu + vegetables + quinoa: a complete bowl.
Plant protein at Lettus
Our salads and Poké Bowls include options rich in plant protein: edamame, quinoa, marinated tofu, and avocado. Check our allergen table if you have any intolerances. Available at all our locations.