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However, from a nutrient-to-calorie ratio perspective, these foods don’t land in the nutrient-rich category, especially compared to plant-based, nutrient-rich alternatives. Most plant-based foods (with the exception of hemp, soy, and quinoa), are not complete proteins, but if you eat a wide variety of whole, plant-based foods (vegetables, fruits, whole grains, legumes, and nuts and seeds), you can easily obtain all of the essential amino acids throughout the course of your day. As you can see from the basic meal plan below (not including any snacks), it’s quite easy to achieve my 46 gram target while eating a balanced, whole food, plant-based diet.

For a helpful chart on protein amounts in common plant-based foods, check out Lauren’s comprehensive chart on her blog The Holy Kale. You might find yourself consuming a greater volume of food due to the lower calorie-to-volume ratio of plant-based foods, but this just means that you have greater opportunities to consume a diverse range of nutrients.
I knew that nuts and beans had some protein, but I never thought of vegetables, whole grains, and seeds as good sources of protein.

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