Here’s what to look for to tell if you’re lacking in protein:
Look for the following signs if you’re worried about protein deficiency:
- Anxiety/depression (amino acids fuel the neurotransmitters serotonin and dopamine that prevent depression and anxiety)
- Poor injury recovery (protein fuels muscle recovery and regrowth)
- Hair Loss/Breakage (protein supports collagen production in the hair, skin, and nails)
- Inability to focus (amino acids support brain performance)
- Constant muscle pain (protein helps muscle recovery and aids in repair)
- Brittle/Breaking Nails (protein supports collagen production in the hair, skin, and nails)
- Poor muscle tone, even with exercise (protein builds and maintains lean muscle mass)
- Constantly fatigued (protein is needed for a healthy metabolism)
- Digestive issues (protein aids in digestion)
It’s important to note that a diet too low in calories or too high in sugar will also cause these symptoms too, so eliminate those causes before you add more protein.
How Much Do You Need?
Most people only need 0.5 grams of protein per pound of body weight to maintain lean muscle mass, but could eat up to 1 gram of protein per pound of body weight to gain lean muscle.
Take a look at these awesome plant-based, protein-rich foods:
- Broccoli: 5 grams per cup
- Spinach: 5 grams per cup
- Rye Grains: 5 grams per 1/2 cup cooked
- Rolled Oats: 7 grams per 1/2 cup cooked
- Millet: 5 grams per 1/2 cup cooked
- Amaranth: 6 grams per 1/2 cup cooked
- Freekah: 5 grams per 1/2 cup cooked
- Teff: 7 grams per 1/2 cup cooked
- Buckwheat: 7 grams per 1/2 cup cooked
- Almond Butter: 7 Grams per 2 tablespoons
- Spirulina: 4 grams per teaspoon (!!)
- Chlorella: 2 grams per teaspoon
- Chia seeds: 10 grams per 2 tablespoons
- Flax Seeds: 5 grams per 2 tablespoons
- Cacao Powder: 5 grams per 2 tablespoons
- Maca: 3 grams per tablespoon
- Acai: 5 grams per 3 ounce frozen puree
- Kale: 5 grams per cup
- Lentils- 18 grams per cup
- Black Beans- 13 grams per cup
- Chickpeas- 13 grams per cup
- Tofu: 10 grams per 3 ounces
- Tempeh: 10 grams per 2 ounces
- Endamame (Soybeans) – 16 grams per cup
- Romaine Lettuce: 3 grams per cup
- Sunflower Seeds: 10 grams per 1/4 cup
- Almonds: 7 grams per 1/4 cup
- Pumpkin Seeds: 10 grams per 1/4 cup
- Coconut Flour: 3.5 grams per 2 tablespoons
- Quinoa: 7 grams per 1/2 cup cooked
- Plant-Based Protein Powders (hemp, pea, brown rice, cranberry bean, soy, etc.) : 17-25 grams per scoop (depending on the brand)
- Green Peas: 8 grams per cup
