Protein power for a plant-based diet
Why proteins are so important
Proteins are essential for our body – they support muscle building, promote cell repair and provide important energy. However, it can be challenging to meet our daily protein requirements, especially when eating a purely plant-based diet. But why are proteins so essential and how can you ensure that your diet contains enough of them even without animal products? With the right combinations and selected foods, you can easily balance this out. We’ll show you which plant-based sources are particularly rich in protein and how you can make your everyday life protein-rich and enjoyable with the right choice of plant-based products.

How much protein does the body need?
Orientation: We need approx. 0.8 – 1.2 g* of protein per kg of body weight (56 – 84 g of protein are needed for a body weight of 70 kg). Athletes or active people often need more protein. Practical tips:
- Combine each meal with a protein source
- Combine different plant-based foods (e.g. rice and beans or hummus and bread)
- Ensure variety to obtain all essential amino acids
* Source: DGE – Deutsche Gesellschaft für Ernährung e.V. | DGE

Animal vs. vegetable proteins
Vegetable proteins are
- healthy,
- high in fiber and
- sustainable,
however, require a deliberate combination of different sources in order to obtain a complete amino acid profile. Clever combinations such as beans and rice provide complete proteins. Animal proteinsfound in meat, eggs, fish or dairy products provide all the essential amino acids in one go, but are often less sustainable due to higher resource consumption and the associated greater environmental impact, and can contain more saturated fatty acids.
Vegetable protein sources
There are numerous plant-based foods that are rich in protein and can be perfectly integrated into a balanced diet.
- Pulses such as lentils, chickpeas, beans or peas
- Soy products such as tofu, tempeh or soy milk
- Cereals & pseudocereals such as quinoa, oats, millet or whole grain products
- Nuts & seeds such as almonds, walnuts, chia seeds or pumpkin seeds
- Algae & Spirulina
- Vegetables such as kale, broccoli, spinach or other green vegetables
The most protein-rich sources at a glance:

Benefits: Rich in fiber and iron, ideal for stews, salads and curries

Benefits: Versatile, e.g. as hummus, in curries or as a snack

Benefits: Rich in omega-3 fatty acids and fiber, perfect for breakfast or snacks

Benefits: Contains all essential amino acids, gluten-free and easily digestible
The Byodo protein heroes
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Delicious recipes for your everyday life
Are you looking for delicious, purely plant-based recipes that not only taste good but also meet your protein requirements? Discover our creative recipes suitable for everyday use for more energy and a special treat!

15 min.
Leicht
Vegan

35 min.
Leicht
Vegan

50 min.
Leicht
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20 min.
Mittel
Vegan
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