My 10 Favourite Ways to Get Vegan, Alkaline Protein
Alkaline Protein Sources: My 10 Favourite Ways to Get Enough, Easily, Every Single Day
Are you worried about getting enough protein?
Or are you tired of telling people how you eat and them replying “but where are you getting your protein?”?
Or maybe you would just like to feel relaxed and contented to know that every day you’re getting enough, without having to think about it?
When you go alkaline, and change your lifestyle and diet to be at least 60-70% alkaline foods, the good news is: if you do it how I teach it you will definitely be getting enough alkaline protein each day, without fail.
In this guide I am going to show you the 10 easiest foods to include in your diet to ensure you’re getting more than enough protein…And at the end of this guide, I will show you a sample day on the alkaline diet, eating the way I eat, and show you the exact protein content so you can see it for yourself!
But first: HOW MUCH DO YOU NEED?
It’s a debate that will never end. I like to keep it simple and recommend you do find the balance that’s right for you.
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound.
This amounts to:
56 grams per day for the average sedentary man.
46 grams per day for the average sedentary woman.
I actually recommend getting, on average, a little more than this. You don’t have to be super strict with it and track your food every day – but just aim to get somewhere above this amount daily and you’re all set. If you follow my ‘Perfect Breakfast Formula‘, you’ll be at around 40% of this before you’ve even left the house, so really, if you’re eating well, there are no worries.
If you’re doing a big volume of exercise (especially weights/resistance/HIIT) you’ll want to increase this to a minimum of 1g per kg of body weight.
But again, alkaline, protein-rich foods are abundant and everywhere – so you should have little trouble.
Let’s jump into them.
The 10 Easiest Ways to Get Enough Alkaline Protein
When most people think of protein they think of the acidic, clogging foods such as dairy and meat (and of course, whey protein shakes).
I’m here to tell you, it is easy to get enough alkaline protein (even if you’re hitting the gym), without compromising your health and while nourishing your body at the same time. (Note: for more on eating meat on my alkaline diet, click here)
Here are My 10 Favourite Alkaline Protein Sources:
These are all also vegan, gluten-free, dairy-free, and sugar-free and alkalizing!
Lentils & Beans: 19.7g per cup
Lentils and beans are such an easy, nutrient-dense way to get a huge hit of alkaline protein into your diet. Delicious warm or cold, they can be used in salads, soups, stews, wraps – even blended into smoothies as my pal Dr Alan Christiansen taught me!
Super-rich in protein, here’s the protein content of just a few of these:
Per 1 cup
Kidney Beans: 13.4g
Navy Beans: 19.7g
Chickpeas (Garbanzo): 11.9g
Awesome. Plus they’ve been shown to slow aging (due to their high antioxidant content), lower blood pressure, reduce cancer risk, lower LDL cholesterol, improve intestinal flora, and more.
Some of My Recipe’s Containing Beans & Lentils:
Chia Seeds: 17.1g per 100g
Chia seeds. What on Earth did we do before we found out about these little legends back in 2012! So easy to include in all manner of breakfasts, desserts, smoothies, juices…
Not only are they one of my very favorite sources of alkaline protein, but they also pack a punch in the critical healthy fats & oils stake, they’re super high in alkaline minerals including calcium, magnesium, phosphorus, zinc…and for those who are looking to regain bone density – consider that a serve of chia seeds gives you a higher amount of your calcium RDA than most dairy products (without the acid-forming effects of dairy!).
In terms of the protein content, chia is powerful. It contains:
1tbsp = 2.5g
100g = 17.1g
So if you made a chia pot (like the recipe below), you would be having at least 10tbsp in that serve which equals an awesome 25g protein in this little snack!
Some of My Recipe’s Containing Chia Seeds:
Organic Oats: 26.4g per cup
Oats are such a great source of alkaline protein because they’re so easy, so filling and so full of fiber too. People often think oats fall into the ‘gluten-containing grains’ bucket, but they don’t. It’s a misconception that is costing a lot of people a very easy protein source. The confusion, I think, comes from the fact that you can get ‘gluten-free oats’. It infers that ‘regular’ oats contain gluten.
This is not the case.
Oats are almost always milled in the same facility as wheat, rye, spelt and other gluten-containing grains. Therefore, from a legal, labelling standpoint – they may contain traces of gluten. If you are coeliac, this is enough to trigger a reaction. But if you’re not, it’s not something you need to worry about.
And if you DO worry, you can get gluten-free oats (which basically means they have been milled in a facility that is completely certified gluten-free.
Some of My Recipe’s Containing Oats:
Raw, Sprouted Protein Powder: 60-70g per 100g (or really 18-22g per 30g serve)
Not everyone would need this extra boost from an alkaline protein powder, but if you’re working out regularly, this can be a very handy, convenient, and useful addition to your daily protein intake.
Most conventional protein powders are horrifically acid-forming. The short term gain of their protein-hit is far outweighed by the damage it’s doing to your body. For a start, most are made from whey, and dairy – in all instances – is deleterious to the body. It causes a net acid loss of calcium, magnesium, potassium, and more.
As an aside, if you’re after stronger bones, ditch dairy.
On top of this, conventional whey protein powders are usually filled with sweeteners, flavorings, colorings, and all sorts of other acid-forming nasties.
So you’re looking for a protein powder, the best bet is a sprouted powder, and my preference is sprouted brown rice and/or hemp. Go for the least ingredients possible, as you can flavor the protein shake yourself with more alkaline ingredients than those that the manufacturer might use.
Brands I love are:
Alkamind Daily Protein
You can’t go far wrong with these.
They all pack a punch, and you want to be looking for a product that gives you between 18g-23g per 30g serve.
Quinoa: 9.1g per cup
Quinoa is a stand out in this group because it is a ‘complete’ protein – meaning it contains the whole amino acid mix, including the nine ‘essential amino acids’ the body cannot produce and relies on us to consume. It is a little lower in protein per 100g than some of the other foods on this list, but it makes up for it by being complete, and something we can include everywhere, all the time, in large amounts!
Quinoa is an amazing, important staple in any alkaline kitchen. It’s a brilliant source of alkaline protein, as well as huge amounts of fiber, vitamin B2, magnesium, iron, lysine, manganese and so much more.
Some of My Recipe’s Containing Quinoa:
NUTS & Seeds!: Up to 29.8g per 100g
The very best, original super-snack. Let’s face it, most people are time-poor these days. We’re in a hurry and we don’t always have time to make a fresh snack (which is why I recommend bulk making some of my healthy, protein-rich snacks in advance).
However, if you get stuck and in a rush – alkaline nuts and seeds are always an amazing choice.
If you have the goal of increasing the protein in your diet – this is a great alkaline source too.
Here’s a selection of some of the more protein-rich nuts for your alkaline pantry (per 100g)
Pumpkin Seeds: 29.8g
Sunflower Seeds: 19.2g
Sesame Seeds: 17.2g
Flax Seeds: 18.3
(A note on cashews: while they’re not naturally acid-forming they can be prone to mold and fungus growth if stored for long periods. Choose a quality supplier of organic cashews if you’re going to include them).
Some of My Recipe’s Containing Nuts Seeds:
- Raw Almond Milk
- Super-Fast, No-Bake Bliss Balls
- pH Boosting Protein Shake
- Creamy Vegan Cashew Dressing
- Chia Seed Energy Crackers
Nut Butters: 18g per 100g
This is a very quick win – almond butter especially, because it’s delicious, makes for an easy boost of protein, but also with fiber and fat so it keeps you full and satisfied for hours.
I especially love to have almond butter on GF crackers, sprouted toast, and especially on sticks of celery (for added fiber, antioxidants, and alkalinity).
Check out that recipe here in my 11-Portable, High Alkaline, High Protein Snacks Guide.
To make your own almond butter (recommended) simply follow these steps by Wellness Mama (note the step on dehydrating isn’t as important if you’re going to consume the jar within a week or so)
Tofu: 32g per 100g
While the jury is still out as to whether soy-based products cause or protect against cancers (there are seriously compelling studies on both sides) – it’s fine in moderation. I include a little tofu in moderation and I don’t see a problem with this. Once a week is fine. Put it this way – unless you are going to be absolutely 100% clean in every area of your diet 100% of the time – tofu is the least of your worries. Tofu is less damage than the cheeky cookie you might have sneaked in at work or the rewarding glass of wine at the end of a long day.
All of these are fine in moderation by the way – nothing wrong with the odd glass of wine. Don’t sweat the small stuff.
Lots of folks talk about the importance of tofu being fermented, and WhFoods makes some compelling cases for that here.
Adding tofu in here or there can be a really useful source of alkaline protein in your diet.
Some of My Recipe’s Containing Tofu:
Dark Green Vegetables
Look, foods like spinach, watercress, broccoli, soybeans, kale, peas, and so on are not breaking protein-world records or stacking up against a steak in the protein stakes (get what I did there) – they are a consistent source of protein, offering between 1-6g per serve. And if you’re getting your 5-7 serves of greens per day as per my most strongly recommended recommendation – this would add up to between 10-30g protein added a day – a huge contribution.
If you’re having simply one juice or smoothie per day, you’ll be getting at least 3-4 of these serves just from that, and if you’re adding another 2-3 serves per day with your meals, you’re all set!
Some of My Recipe’s Containing Greens (ha, where do I start!):
- Cucumber and Watercress Soup
- Super Nutrient Breakfast Bowl
- Cool Quinoa Summer Salad
- The Triple A Juice (Alkaline, Antioxidant-Rich, Anti-Inflammatory)
- Energy-Doubling Smoothie
- Cleansing Broccoli Soup
At about 5g of protein per slice, it’s a really useful addition to your diet, and if the bread is made from a range of sprouted grains (such as wheat, rye, spelt) then it will provide a full range of amino-acids too – and sprouted grains contain none of the gluten of the fully grown and harvested grain, meaning they’re a great snack.
Just look out for brands that add back in some gluten – it’s a big lookout.
Sprouted breads can be found in many health food stores now on the high street, and online I’ve found these sources:
Just look out that the brand you choose doesn’t contain the added gluten as mentioned, but also doesn’t have too many other fillers (i.e. ingredients you’ve never heard of) on the packet too.
If you’re including these foods daily, and they’re all excellent sources of protein, you’ll be all set. Not all of them are ‘complete’ but if you’re mixing up your protein sources you WILL get that complete mix each day and be totally set.
A Typical Day on the Alkaline Diet (and the Protein Content for the Day)
As promised, LET’S PUT THIS INTO ACTION!
Here’s a typical day on my alkaline diet and the protein content:
‘Bulletproof’ Turmeric Tea: protein – 2.6g
500ml Lemon Water: protein – 0g
Alkaline All Day Energy Smoothie: 22g
Alkaline Oats: 18g
Almonds & Seeds: protein – 19g
Quinoa & Hummous Wraps: Protein – 18.9g
Celery Sticks with Almond Butter: protein – 7.9g
Alkaline Thai Green Curry with Brown Rice (feat. in the Alkaline Recipe System here): protein 54g
Total for the day: 142g protein
As you can see – MORE than enough. Even if you had a low-protein dinner and missed the smoothie at breakfast you’d still be getting more than enough.
The thought that you can’t get enough protein if you don’t eat meat is crazy. You do. If anything a heavily meat-based diet has too much protein for some people, creating a ton of acidity.
Remember – it’s all about variety, focusing on real, whole foods, and getting a great range of fresh veggies, fruits, nuts, seeds, oils, beans and so on to give your body all of the tools it needs to thrive!
Ross, I have Jalna yoghurts, the most expensive, the greek prebiotic yoghurt.
However, I notice you say to ditch dairy.
If I cannot have dairy, please tell me what I have to replace yoghurt and milk.
Also, should I ditch all cheeses.
I do have goats cheese mainly, on my celery.
I have the WPI protein, however, I am going to go to pea protein after reading your article.
Everyone I have spoken to about getting older and weaker bones says that they have more milk, cheese and yoghurt.
This is clearly wrong!
I just want to say how much I love your content! I stumbled across it randomly, but it’s exactly what I need right now. Super excited to get started. Keep up the amazing work!
My pleasure 🙂
But I’ve read that oats are acidic…….I swear there is so much conflicting information out there it’s impossible to know what’s correct and what isn’t.
It was too my understanding that broccoli isn’t an alkaline food and doesn’t grow in nature it was man made so i was curious as to the justification of using it in this list as such? Not knocking you just curious
Yeah that’s just not true, or relevant. Broccoli is outstandingly beneficial.
Thank you! This is the information I have been searching for as there is so much conflicting advice on what is alkaline or not. I had gotten quite lost – this clarifies it for me. Brilliant – thank you!
Wow. This was so informative! Keep up the good work 😀
Your article has been tremendously helpful! Thanks so much for your ideas, and your good attitude ♡
Good day – Chick, kidney, lentil, oats, quinoa, and cashews, from every site I have researched, are all acidifying foods. Am curious why they are included in your list of alkaline foods. Thanks.
Because they are alkaline-forming.
Could you recommend any fruits that aren’t acidic or are low in acidity? Or any sweeteners? I’ve got a serious sweet tooth! 😆
Thank you for all this information. It’s great! I have a few questions. I’ve been a vegan for 3 years.
You’ve shown me how to get 50-60 grams protein per day in a 80% alkaline/20% acid diet per day. How do I get 1200 mg of calcium in a 80 % alkaline/20 acid diet?
I have osteoporosis in my left hip and leg. Should I take Collagen and is it alkaline? I’m wondering if I can get enough Collagen for my osteoporosis (if that’s what I should take) that is whole food plant based or should I use the one from grass feed bovine. I actually bought the bovine last week, but haven’t taken it yet because I hate adding it to my vegan diet and not even sure that it’s going to help with strengthening my bones. Can you give me info about this?
Thanks so much,
Collagen is a good addition. Leafy greens are super-high in calcium. Collard greens, spinach, chard, beet greens, bok choi – huge amounts of calcium per serve, way more than milk or cheese. 4 serves of greens per day gets you beyond the RDI. And tofu is even higher.
I just wish to leave an explanation; during these sad times, and sad passings because of the virus, the time difference and my level of concentration make my effort to follow practically anything live or later from Ipad….Ross, I do follow to my best knowledge your advices and recipes ( the book in Strasbourg, off limits) with a song in my heart????Tiitta, grandma in quarantine far away from home( but in a haven)
Millet is a grain that is so common and inexpensive here in India. Isn’t it a complete protein and very high in protein? You don’t seem to mention it much and just wondering why. From one source on internet:” Most grains are acidic, except millet and buckwheat. Apart from being alkaline forming, millet also contains the highest calcium content of all grains, has less phytates than other grains, is gluten-free and packed with vitamins and minerals, e.g. Vitamin B3 which can help lower cholesterol.”
Love this – great job! My only suggestion is to put 100 g into normal context for all the foods listed. In the US we usually think in terms of cups and Tbsp, and most people don’t have scales in the kitchen.
Great information. Do you think an alkaline diet can support reproductive outcomes?
I love when people are passionate about their purpose in life – you sure are one of those people Ross and I so very much appreciate it.
Quite surprised that ‘hemp powder’ was not mentioned above – curious about your thoughts?
Many thanks, Lydia.
I am interested in learning how to convert into alkaline plant based diet with no unprocessed foods. No tofu no bread. do you have a link I may learn from ?
See the top of this page, sign up and get my guide to this.
Trying to find out if collagen powder is alkaline or acidic.
Truly amazing and inspirational. And humorous. THANK YOU FROM PUERTO RICO!
Hello I try to buy the alkaming protein i would like to know how clean it is,because apparently it look very good.but it is not among the Clean label prpteins or they bring these with that of clean label prpteins or that pepple say that plant base proteins have of lot chemicals and solvents or they pay those peopple
Alkamind is a great, clean product.
Hi you say lentis and beans hi in protein in a cup and yes…my cuastion is. if you boiled a cup of dry lentis. 17 g…when is ready To eat one cup is like 5 cups of lentis ….so you need to eat all that for 17g of protein
Your article is very helpful. Can you please give some guidance for someone suffering from gout and wants to avoid purines. While the Alkaline diet helps with gout some of the foods you recommend have high purines. Can you help?
The purines thing is such a myth – the difference it makes is very negligible. SUGAR is by far the biggest culprit – namely fructose. When the liver metabolises fructose it immediately creates uric acid as a byproduct of this metabolism. Cutting sugar will reduce uric acid in the body a million times more than avoiding these purine foods.
This is part of the battle. The other part is that when we overload the body with too many acid-forming foods (known as diet-induced acidosis), the acids that cannot be neutralised are stored throughout the body, away from vital organs. Of course, one of these is uric acid, which is often stored in the extremities. Eating a clean, 70-80% alkaline-forming diet will quickly help your body to remove these stored acids.
More on this here: http://liveenergized.com/alkaline-diet-resources/how-to-remove-uric-acid-get-rid-of-gout/
All beans and their products such as tofu and soy milk contain phytic acid and lectins which are extremely damaging to health over time. Nuts and nightshades also contain phytates and lectins. Tomatoes, for example. are extremely hazardous.
Please look on the internet under Phytic acid and lectins. There are many websites covering the issue. Phytates and lectins are antinutrients that withdraw, block, and eliminate the vitamins and minerals in one’s body. My situation got so extreme that I had to be taken to the hospital via ambulance. It’s been some four months later and I am still having difficulty walking.
To add to that, check out the acidic vs. alkaline foods on the internet. Acidic foods are extremely deleterious to health. You are recommending some very acidic foods that people should not eat. There are very few healthful foods that people can eat and quite a few unhealthful foods that people must avoid.
Can you let me know the acidic foods you are suggesting I am recommending for people? I have been researching and teaching the alkaline diet since 2003, so I’m pretty sure I’ve more than checked the internet for acidic vs alkaline foods. Did you not note my own Alkaline/Acid Food Chart at the top of this page you can download?
I am aware of lots of websites talking about phytates and lectins, but no published research or studies. The websites I’ve seen have cited no research nor have I been able to find any, thus, this makes it – at this stage – opinion, not fact. I have seen a considerable amount of research demonstrating huge benefits to beans, nuts and the vegetables considered ‘nightshades’ – but no research showing them being detrimental. I have also got so many case studies of clients who are all THRIVING on the protocols I recommend – and my results with autoimmune (which is supposedly the worst affected by lectins, nightshades etc.) is incredible. I lose count of the number of clients I have who have actually medically reversed their condition under my tutelage.
I respectfully disagree with everything you’ve said here, but would be keen to see the studies published that have led you to this opinion.
PS the only grey area here is soy. There are studies showing both positive and negative towards soy and tofu – however, these are clouded by the power of the dairy industry and their capacity to fund studies that denounce soy (which was a considerable threat to milk for some time).
SOY; is it good or not? packed as it is with phyto estrogens, not good for men or women ! and given that 99% of it is GMO modified to be round up ready ( which means it is sprayed with poison continuously while growing)
Like wheat, corn, canola, and sugar beets,.. more monsanto poisoned food
Phyto-estrogens have more benefits than negatives, and the negatives would only risk becoming apparent if you were consuming quantities of soy that were absurd. It’s more mis-information from pop-nutritionists and lobby groups (the dairy industry) to muddy the waters of soys potential health benefits. I don’t believe it has strong positive or negative consequences and consume it probably once a month, but it’s certainly not dangerous.
In the USA you do have to be careful of the source of your crops – I would only buy organic soy/tofu in the USA.
Yeah….. I was going to ask when soy became alkaline…. because it’s not. I would be careful to research these foods for yourself before taking advice from this article.
And your substantiation for that is?
Hi Ross,what do you think about vegan keto diet? Quinoa and beans are not allowed ….they say are inflammatory .
Hi, Ross: What about vitamin B12 when avoiding meat and other animal products? I didn’t eliminate them entirely, but I did cut back drastically, and after 4 months my blood tests show I am deficient in B12 (& also in vitamin D). What do you do to avoid this? Thanks in advance for your response.
Thank you ross these are good to know proteins, I need another list of your Calcium ones, which I am sure you have as I have just had a Dexa Scan Report and the BMD measured Femur Total is 0.498 g/cm with a T-Score if -4.2. This patient is considered osteoporotic according to World Health Organisation (WHO) criteria.
I just don’t know what to think about coconut oil. There seem to be two opposing schools of thought. Does the saturated fat in coconut oil clog up your arteries and contribute to atherosclerosis.? I would value your opinion. Two years ago, despite being completely vegan, I had a stroke. I feel that coconut oil would help brain cell regeneration but am wary of the saturated fat!
Thanks for the deep investigation into these foods. I travel quite a lot and I enjoy eating out and patronizing restaurants. It’s a joy to have people cook for you! Shopping in foreign lands can be an interesting challenge. What do you recommend for someone really on the move?
Living in hotels and at times far from health food stores? I find the mathematical breakdown of food to be confusing in your writing, an aside. Good luck and thanks
Hey Raymond – if you have a reasonably high protein requirement (lots of working out etc) and are on the move a lot – I really recommend the protein powders linked above.
So many alkaline lists say beans are acid???
My thyroid is low (use Armour medication). I’ve avoided soy after reading reports that it interferes with thyroid balance. What is your take on this?
Thanks, Ross, for your dedication to all of us. I do appreciate your diligence.
Hi Ross, I’m just wondering whether oats are alkalising as mentioned in this article. In your alkaline food list, which I recently downloaded, they come under the ‘mildly acidic’ section.
I have been diagnosed with osteoporosis. Upon doing some research I discovered that my protein requirements for the day are more in the range of 70 g per day. Do you know of any research to support or contradict this?
Protein intake between 0.25g per kg and 2g per kg is all within a reasonably healthy normal range, so feel free to have that level and see if it helps. Theres nothing adverse that you should experience at 70g.
Having said that – there is a lot more to strong bones than protein – you need to be looking to get enough magnesium, potassium, vitamin D – and reduce the level of acid forming foods in your diet.
I am allergic to tree nuts, especially almonds, plus yeast, egg whites, onions and bananas. I see almonds are a key factor in your menus. I am also allergic to chicken and salmon, but that should not be a problem.
Hey Page – I just saw you’ve joined the Alkaline Base Camp so be sure to include this in our Kickstart session (email should be in your inbox now!).
I am allergic to tree nuts, especially almonds, plus yeast, egg whites, onions and bananas. I see almonds are a key factor in your menus. I am also allergic to chicken and salmon, but that should not be a problem. Is there a substitute for almond based foods?
Have a query on Beans?
When foods are pasteurized they become acidic & loose much of the healthy properties. in the cases Beans. Do they remain an alkaline food after pasturing with most of its benefits & nutrients in tact?