Plant-Based Protein: How to Hit 100g a Day
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Everyone Is Talking about Protein
Protein talk is everywhere and it's kind of hard to escape it especially if you're a woman in perimenopause! LOL The thing about plant based protein is that not all options are created equal. If you're looking to increase your protein intake and are watching your macros, then this is the post for you.
How We're Getting That Protein
If you're aiming to get 100-120g of protein a day for muscle building or fat loss, most standard plant-based advice sets you up to fail — not because plant based protein doesn't work, but because the sources it defaults to (lentils, beans, chickpeas) are low in protein per serving. A cup of cooked lentils gets you 18g protein alongside ~35g of carbs. To hit even half your target from lentils alone, you'd need close to 100g of carbs before lunch and you still have to consider dinner!
I'm not saying that carbs are bad. Legumes just aren't concentrated enough in protein to be your primary source when we're looking to hit that target number. The fix is building your day around plant proteins that are actually dense and letting beans, lentils and chickpeas do what they're genuinely good for: fiber, gut health and variety.
Plant Proteins Dense Enough to Hit 100-120g
These are the sources help the count add up quickly:
- Seitan — ~25g protein per 3.5 oz. Find my recipe on how to make it here!
- Tempeh — ~31g per cup
- Tofu (extra-firm) — ~20g per cup
- Edamame — ~17g per cup,
- Protein yogurt — ~15-20g per cup
- Textured vegetable protein (TVP) — ~12g per 1/4 cup dry
What A Day Could Look Like
- Breakfast: Protein smoothie — protein powder + soy milk + hemp seeds — ~35g
- Lunch: Tofu or tempeh bowl (1.5 cups tofu) + edamame — ~40g
- Dinner: Seitan or tempeh stir-fry (4-5 oz) — ~30g
- Snack: protein yogurt — ~15g
Total: ~120g, from four core ingredients.
We Still Need Fibre-rich Plant Protein
I'm not writing off beans, lentils, and chickpeas as they play an important part in your diet. These are excellent for fiber, digestion, blood sugar stability, and general nutrient variety and they deserve a regular place in your week even while soy and seitan carry your protein count. Here's how legumes and seeds stack up:
- Lentils — ~18g protein per cup, plus ~15g fiber
- Black beans — ~15g protein, ~15g fiber per cup
- Chickpeas — ~15g protein, ~12g fiber per cup
- Split peas — ~16g protein, ~16g fiber per cup
- Kidney beans — ~15g protein, ~11g fiber per cup
- Quinoa — ~8g protein per cup,
- Chia seeds — ~5g protein, ~10g fiber per 2 tbsp
- Flaxseed — ~4g protein, ~8g fiber per 2 tbsp, best ground and added to oats or smoothies
- Hemp seeds — ~10g per 3 tbsp, best as an add-in rather than a base
A simple way to think about it: let soy, seitan, and protein powder hit your number, and let legumes round out the rest of your plate for fiber and staying power.
Want a quick way to bump up your protein?
Protein powders are a great way to give you a quick boost to your daily protein count. There are many options out there but for me, there are two brands I lean on the most. Vega Sport in chocolate flavor comes in a large tub and contains over 30g of protein per serving. Good Protein has an array of flavors but my go-to is their high protein in chocolate flavor as well! You can use code JZABELD30 to get 30% off your first order! Personally I mix my powders with water only but you're welcome to make it a smoothie!
I hope you have found this resource helpful in your journey to upping your protein in take using plants!
