A plant-based day

So we've seen the numbers and where to find protein in plant-based food (practically everywhere), but what does it look like in FOOD?  
​Here are a couple of examples of plant-based days. As you will see, you definitely won't go hungry eating this way and yet the amount of calories is fairly low!
​These are just examples, and depending on your energy expenditure, you may need more calories. It's not advisable to consume fewer than 1,200 calories a day.

Day 1

Breakfast

You can get a whopping 25 g in this breakfast:​
  • ½ cup cooked buckwheat
  • 1 cup of homemade almond milk
  • 1 tablespoon sunflower seeds
  • 1 teaspoon sesame seeds
  • 4 walnut halves
  • 5 almonds
  • 1 tablespoon goji berries

Mid-morning snack

4.8 g protein in this mid-morning smoothie
  • 1 cup coconut water
  • 1 cup spinach
  • 1 cup bok choy
  • 1 orange
  • 1 frozen banana
  • ½ cup frozen pineapple

Lunch

10g in this lunch:
  • ¼ cup homemade hummus
  • 3 small steamed potatoes 
  • 2 cups lettuce
  • 1 raw carrot
  • ¼ cup chopped red pepper
  • walnut pâté 

Dinner

14.5g in this dinner:
  • ½  cup wild rice
  • 100g broccoli raab (rapini, cime di rape)
  • ½ cup navy beans, cannellini

Day 1:
1,608 calories
​56 g protein

Day 2

Breakfast

18 g of protein in this breakfast:
  • ½ cup cooked quinoa
  • 1 cup of homemade hemp milk
  • 1 tablespoon hemp seeds
  • ½ cup blueberries

Mid-morning snack

A mega 12.7 g ​in this smoothie:
  • 1 cup coconut water
  • 1 cup raw spinach or other light salad greens
  • ¼ cup hemp hearts 
  • 1 frozen banana
  • 1 teaspoon camu camu powder
  • 1 teaspoon blackcurrant powder

Lunch

About 16g in this lunch:
  • ½  cup wild rice
  • ½  cup black beans
  • 2 cups mixed salad greens
  • ¼ ​cup raw fennel
  • ¼ ​cup cucumber
  • 7 almonds
  • ​5 walnut halves
  • ¼ ​cup tomato salsa

Dinner

12.9g in this dinner:
  • ½ cup cooked quinoa 
  • ¼ ​cup chickpeas
  • 1 cup broccoli & greens
  • ​2 cups mixed salad greens

Day 2:
1,302 calories
​59 g protein

So as you can see, it's easy to get enough protein on a plant-based diet! :) 

The possibilities are endless!

Protein

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How much protein do we need?

Plant-based protein & athletes

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