Top 10 Plant-Based Protein Foods You Should Be Eating

by DailyHealthPost Editorial

plant-based protein

How Much Protein should You Eat?

Proteins are complex molecules built from chains of amino acids. Eleven non-essential amino acids are produced by the body and nine essential amino acids are obtained through the foods we eat. (6)

Each amino acid behaves differently and is engaged in different metabolic processes, including the production of hormones and enzymes.

Generally speaking, healthy adults should consume all nine essential amino acids every day in order to stimulate muscle and other cell metabolism. (7) This can be accomplished by eating a variety of plant-based sources of protein.


Your protein requirement is based on your weight, age, activity level, muscle mass, body structure, and overall health.

The absolute minimum daily requirement of protein recommended by the World Health Organization is .36 grams per pound or .83 grams of protein per kilogram for basic maintenance in healthy adults. (8)

To determine your minimum, multiply your weight in pounds by .36 or in kilograms by .83. That’s a very small amount of protein. (You can find an easy nutrient requirement calculator here.)

vegetable protein foods

Nancy Rodriguez of the University of Connecticut was one of over sixty nutrition experts involved in compiling a report of the role of protein in human health.

The report was published in the American Journal of Clinical Nutrition. The panel recommends consuming at least twice the recommended intake (9):


“higher protein intakes contribute to better diet quality, healthy weight management, improved body composition, and maintenance of or increased lean body mass for certain populations.” (10)