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 lot of exercise (especially weights/resistance/HIIT) you’ll want to increase this to a minimum 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.
Here are My 10 Favourite Alkaline Protein Sources:
These are all also vegan, gluten-free, dairy-free and sugar-free and alkalising!
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 favourite 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 fibre 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, flavourings, colourings 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 flavour the protein shake yourself with more alkaline ingredients than those that the manufacturer might use.
Brands I love are:
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 fibre, 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 – 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 fibre 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 fibre, 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 of a 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:
- pH Boosting Protein Shake
- Spinach & Tofu Curry
- Scrambled Tofu Vegan Brekkie
- GF Spinach & Tofu Burgers
Dark Green Vegetables
Look, foods like spinach, watercress, broccoli, soy beans, 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:
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 meat-based diet has too much protein for some people.
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!