How to get enough protein on a plant-based diet


There are lots of assumptions that people who eat a plant-based diet don't get an adequate amount of protein but truth is, there is protein in plants, and plenty of it!

It's important to be aware of how much protein you are getting from each plant-based food source as protein is a vital nutritional factor for our bodies to function the best they can, so let's get the basics straight! 

Why is protein important?

Protein is not just important for those looking to build and maintain muscle but also an essential component of every cell in the human body (hair, nails, immune system, hormones etc). Without protein, life as you know it would not be possible! A high protein intake is also associated with increased fullness after meals and reduced food intake, aka protein helps keep you fuller for longer! 

How much should I be consuming?

As a rule of thumb,  we should be consuming 0.8 grams of protein per kg of body weight. For an average person trying to keep fit and healthy, then simply eating high quality protein with most of your meals, along with nutritious plant foods should bring your intake to an optimal range.

Which foods contain protein?

It is not just about the quantity but also the quality. It can be harder to get an adequate intake of complete protein sources (ones that contain all 9 essential amino acids) when following a vegetarian or vegan diet because complete sources of protein are mainly found in animal foods (meat, fish, and dairy).

As long as you are eating a wide variety of different plant proteins then you will likely be getting all the essential amino acids your body needs because combining incomplete plant protein sources can result in a complete source. Foods that contain protein are: 

- Rice and beans

- Whole grains and legumes

- Nuts and soya products 


Did you know all of our PRESS soups contain up to 16G of plant-based protein.

Our top 3 PRESS high-protein meals to try out are:

  1. REFUEL Protein Soup - a hearty and warming soup containing slow roasted tomato with red quinoa, chilli & basil. This soup is packed full of protein and sure to keep you fuller for longer! 
  2. GLOW Protein Soup - at only 296 calories, high in protein and a source of fibre and vitamin A, this is the perfect quick and balanced lunch that we would pair with some wholegrain rice for an extra protein punch!
  3. BOOST Protein Soup - for those who love a lighter, refreshing but wholesome soup, our pea and mint boost soup is such a great lunch packed with a whooping 16G of protein! 


If you’re looking for some supplements, The Morning Ritual Smoothie Blend is your go to, containing 17.4g of protein per 30g serving but also very low in sugar and of course, tastes delicious. We love adding this to our morning pre/ post workout shakes as it's a great way to support the growth of muscles! 


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