Plant based proteins

When ever I say to someone I do not eat meat, dairy or eggs the very first question I am asked is –

“Where do you get your proteins from?”
Plant based proteins is my answer! 


It’s a good question that has a lot of answers. So I am going to make it really easy for you and show you a list of foods that will bring you abundance of protein and protein that your body can actually digest and absorb without all of the energy in your body being zapped to digest it like the act of digesting meat creates! 

Dietary protein is important for the proper growth of all cells and in building and re- constructing body tissue in muscles, body organs, eyes, hair, and skin. Protein also contributes to the formation of antibodies, hemoglobin, and hormones, and helps to maintain proper electrolyte balance in the body.

It is possible to consume too much protein, leading to a buildup of toxic ketones in the body. This can harm the kidneys and lead to dehydration, headaches, fatigue, and dizziness, as well as stress the heart.

When too much protein is consumed, muscle mass can actually decline, and calcium loss occurs as the body removes calcium from bones to compensate for
an acidic pH balance.

So sometimes this does not necessarily mean fit and healthy! 

muscle man

It is recommended that a minimum of 15%, all the way up to 35% maximum, of total calories consumed daily come from protein.

When we are deciding on how much protein we need to  have daily it is important to take into account that the suggested amount is just a generalisation. We must remember and take into account things like, our age, our size and weight and also our gut heath. Our gut health can have major effect on how we digest and use proteins from our foods. If our gut is full of undigested and fermenting foods we will not access as much of the nutrients as we could from the new foods entering the digestive system, then leaving us feeling as though we need to eat more foods and possible more proteins than necessary. 

Here is a basic list of plant based proteins for you to start having in your everyday diet to ensure you are having enough. Something that I always say to my clients is this – “If you are having a small handful of soaked sunflower seeds and some green beans each day you are getting enough protein! Its true! 


Approximately 56 grams men need daily and  46 grams women need, remembering we all need different amounts and this is just a guideline.

You can get ample protein in your meals and snacks by adding nuts and seeds to your daily intake of food. Nuts and Seeds provide good amounts of protein in modestly sized servings, making them a smart choice for protein when you’re running between meetings or heading to the gym. They offer nutrients valuable to heart health and immunity, such as fibre, minerals, vitamin E and omega-3 fatty acid.

Almonds and Walnuts

Nuts and Seeds With High Protein such as sunflower, sesame and capita seeds. 

Almonds are at the top of the list because of their overall nutrient density. 30gms of almonds provides 6 grams of protein, which is about 11 percent of the approximate 56 grams men need daily and 13 percent of the apporoximate46 grams women should get.

Walnuts are also high in protein…….Sprinkle chopped almonds or walnuts on your morning oatmeal. Choose raw almonds and walnuts to it clean eating and to avoid intake of sugars and salts found in flavoured varieties.

If you keep a small bag of nuts, seeds, dates, sultanas with you throughout the day and graze on them between meals (lightly graze) you will find your energy levels will stay in a great place and you will be less likely to have the common afternoon slump of energy most people experience.


Beans pack a punch of protein. White beans and lentils contain about 19 g protein per cup, providing many essential amino acids such as isoleucine and lysine. Black beans contain 15.2 g per cup, while kidney, lima, black-eyed, navy and pinto beans contain about 14 g per cup.

green beans

Broccoli is another vegetable that contains an abundant amount of protein. Its protein content is 34 percent of its dry matter, offering 4.6 g of protein per cup of cooked broccoli. Cauliflower, a cousin of broccoli, is not too far behind at 27 percent, or about 3 g per cup.

You’ll get eight grams of protein with every serving of chickpeas you consume, which can help you to easily reach your daily target for this nutrient. Chickpeas are delicious when they’re made into hummus, and they can be added to soups or salads for a quick energy boost.

Known for its excellent nutrient profile, spinach is also a good source of protein. Cooked spinach contains 5.3 g of protein per cup, while frozen or canned, drained spinach contains slightly more at 6 g per cup.


Brussle Sprouts
A cup of brussels sprouts will give you about 4 grams of protein in one go. Brussels sprouts can also be boiled or steamed. For some variety, though, roast them with a little bit of olive oil. This will make them more appealing and easier to eat. They can be used as a side dish and can also be barbecued, sauteed, mashed up with cauliflower as a potato replacement or even eaten raw.

Green Peas
Green peas are another protein-rich vegetable. A single cup will yield just under 8 grams of protein. Peas can be eaten raw by the handful or added to salads. You can boil them and use them as a side to other dishes. Like boiling your broccoli, boiling peas means that you get a greater volume per cup, and this increases your protein intake 8.58 grams per cup. Alternatively, blend them into soups after boiling, either as the main ingredient or as a complement to other vegetables like cauliflower and broccoli.

1 cup contains 8g of protein, with plenty of dietary fibre for good bowel health and zinc which is needed for wound healing and healthy skin. This seed makes a fantastic protein-rich alternative to grains.


½ avocado (100g) has 2g of protein, and high levels of beta-carotene, needed for a strong functioning immune system, and monounsaturated fats which help promote good cardiovascular health and healthy cholesterol levels.

There are many more foods I could add to this list but this could get you started in there right direction! 

So go ahead and enjoy your proteins, remember to not over do it for you will cause a negative effect in your body. If you are lacking energy it may not be because of lack of protein it could be that your digestive system is under too much pressure and is not in a healthy state. If that is the case you could most certainly have this reversed and healed in a matter of weeks in my online 21 day detox program that you can find here. 
21 day detox program.

Much love
Tami Jane


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