3 ways to meet your protein goals on a plant-based diet

Adopting a plant-based diet doesn’t have to mean you’ll be eating little to no protein. In fact, if you set a daily goal and stick to it, it can be quite easy to get the amount of protein you need every single day.

Typically, people should aim for 0.8 grams of protein per kilogram of their body weight daily, according to Catherine Perez, a registered dietitian with a focus on vegan and plant-based nutrition.

But if you’re on a plant-based diet, Perez recommends going a step further.

Here are three ways you can get more protein in your diet, even if you aren’t eating dairy, meat or seafood.

1. Eat a little more than the recommended amount of protein each day

Vegans and vegetarians should aim to eat 0.9 grams of protein per kilogram of their body weight each day, says Perez.

“That slight difference is there to help adjust for differences in terms of the digestibility of a lot of these proteins,” she says.

“When it comes to plant-based proteins, they have a lot of fiber [in] them, and sometimes that fiber attaches to some of the protein, which prevents us from digesting it fully.”

Adding the extra 0.1 grams daily can help to assure that you’re meeting your protein needs, Perez adds.

2. Aim for at least 3 servings of these foods a day

There are certain plant-based foods that are high in protein, and Perez encourages you to have at least three servings of one or more of them daily if you’re vegan or vegetarian.

Perez recommends…