• Tamar Rothenberg, MS, RD

Plant protein sources

It’s easy to get the protein you need from plant sources. The best way is through legumes, filled with fiber and minerals like iron.

Here are the details. Generally, most people need about 50-60 grams of protein a day. That amounts to about 10% of your calories. If you’re used to a 4-ounce piece of salmon for lunch, the plant-based equivalent is a cup of chickpeas and a 5.3-ounce of plain yogurt.

Here’s a cheat sheet of beans you need to soak and those you don’t. Generally, there’s no need to soak dried beans before cooking if they're the size of a lentil or smaller. Lentils only take 15 minutes to cook and they're a great side dish. For other beans, such as black beans and cannellini, follow cooking instructions. Canned beans never need soaking.

Most Americans are not protein deficient, and experimenting with plant-based protein is a wonderful way to find new and diverse foods to enjoy.


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West Los Angeles

California, USA


Tamar Rothenberg

Registered Dietitian Nutritionist

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Tel: 310 277 3579

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. There is no guarantee of specific results. Results can vary. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations regarding your symptoms or medical condition. | Copyright © 2020 by Tamar Rothenberg, Nutrition Nom Nom, All Rights Reserved. 


© 2020 Tamar Rothenberg, RDN, Nutrition Nom Nom