My 10 Favourite Ways to Get Vegan, Alkaline Protein

sources of alkaline protein
Article by ross

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

sources of 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

Lentils: 17.9g
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:

Sun Warrior
Vega
Amazonia
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 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
Pistachios: 21g
Almonds: 21.2g
Sunflower Seeds: 19.2g
Sesame Seeds: 17.2g
Flax Seeds: 18.3
Cashews: 15.3

(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:


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:


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!):


Sprouted Breads

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:

  1. GoodNess Direct UK
  2. Food for Life in the USA
  3. Lifestyle Bakery (Australia)

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)

ross showing alkaline protein content of his day

As promised, LET’S PUT THIS INTO ACTION!

Here’s a typical day on my alkaline diet and the protein content:

Pre-Breakfast:

‘Bulletproof’ Turmeric Tea: protein – 2.6g
500ml Lemon Water: protein – 0g

Breakfast:

Alkaline All Day Energy Smoothie: 22g
Alkaline Oats: 18g

Snack:

Almonds & Seeds: protein – 19g

Lunch:

Quinoa & Hummous Wraps: Protein – 18.9g

Snack:

Celery Sticks with Almond Butter: protein – 7.9g

Dinner:

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!

Ask Me a Question or Leave a Comment Here - I'd Love to Hear from You

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  1. Dee dee Reply

    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.

  2. Dora Heys Reply

    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.

  3. Claire Ludlow Reply

    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!
    Please help
    With love
    Claire

  4. Raymond Dumas Reply

    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

    • ross Reply

      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.

      Ross

  5. Sheilana Massey Reply

    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.
    Blessings,
    Sheilana

  6. Lewis Reply

    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.

  7. Patricia Joaquin Reply

    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?

    • ross Reply

      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.
      Ross

  8. Page Mallory Reply

    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.

    Page Mallory

    • ross Reply

      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!).

  9. Page Mallory Reply

    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?

    Page Mallory

  10. James Hoff Reply

    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?

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