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Plant-Based Proteins and Swaps

Where Does Protein Come From?

Many people believe protein comes from animal products, but the truth is it's found in many plants too.

Protein is made up of components called amino acids. There are 22 amino acids total. Our bodies can make most of them, but there are 9 that can only be obtained from food (they're called "essential amino acids").

We can get all 9 essential amino acids from plant-based proteins, but it's important to eat a variety to cover all the bases.

Examples of plant-based protein sources include:

• Beans and legumes

• Grains

• Nuts and seeds

• Soy and soy products

Daily Protein Needs

According to the Institutes of Medicine, the Recommended Dietary Allowance (RDA) for adults is 0.8 g of protein per kg of body weight, or 0.36 g per lb of body weight. (Keep in mind, certain conditions may need more or less.)

Calculate your minimum daily protein needs: 0.36 x ______ lbs = ______ g protein

Meal Ideas and Recipes

Download the pdf below for meal ideas and recipes that swap plant-based proteins for animal proteins.

Plant Based Protein
Download PDF • 3.11MB

You can meet your protein needs on a plant-based diet

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