Of course, we don’t have to cut out animal-based proteins altogether. But we can get all the energy and protein we need from a variety of plant-based sources, like legumes, soy products, grains, nuts, and seeds. When it comes to the amount of protein in each of these sources, though, it’s important to remember that they can all vary widely. Look to foods like tofu and tempeh because, like many other soy-based products, they are generally high in protein.
When you’re tracking how much protein to include in your diet, remember to eat in a balanced, enjoyable way. For example, tofu has 13 grams of protein per 100 grams, and almonds have around 30 grams of protein per 100 grams. But even though almonds have more protein per serve than tofu, eating 100 grams of tofu in a meal is quite easy, but it’s unlikely we’d enjoy a meal of 100 grams of almonds. So it’s wise to think about protein in the context of what you’d actually eat in a typical serving.