Plant Based Protein

Plant Based Protein - AURA Nutrition


So many people struggle to even think of all the protein alternatives there are if they don’t eat meat. A huge misconception is that meat based protein is needed for strength and muscle-building. Many believe that the only way they can get enough protein is to have a protein supplement if you are not eating animal meat. I’m sorry. I’m sorry but that is simply just untrue! 

Some of the greatest athletes, from MMA, Olympian runners, weightlifters and figure skaters, Surfers, race car drivers, ironman athletes, NBA, Football players, Pro/Olympic Soccer players, track and field athletes and more all have shown immense success in their sport on a plant-based diets. Not enough protein means that these athletes’ muscles wouldn’t be growing or repairing optimally. Don’t you think they’d suffer in performance if they couldn’t get enough protein? Of course it would! It would be visibly evident!


Here are just some of so many excellent plant-based sources of protein that are available to us: nuts, seeds, beans, legumes, mushrooms, some grains and even a few veggies. (I am not even going to mention right now that you can extract way more nutrients from your foods depending on how you prep it and/or cook it!!) Many of these, such as nuts, seeds and legumes, offer heart-healthy omega-3 fatty acids, vitamins, and minerals and are high in fibre. What I mean is, they offer way more benefits than just protein alone.

Oyster Mushrooms (100g = 5g protein)  

Hemp Seeds (100g = 23 g of protein) 

Lentils (100g = 9g of protein) 

Chickpeas (100g = 8g protein)

For 1 oz servings (~28 g):

Almonds — 6.4 g protein 

Peanuts — 7 g protein 

Pistachios — 5.5 g protein 

Pecans — 2.7 g protein 

Sunflower seeds — 6.4 g protein 

Pumpkin Seeds — 9 g protein 

Flaxseeds — 5 g protein


At AURA, we use a unique 4 protein blend in our plant based proteins to offer a well-rounded offering of protein sources. Our protein has all essential amino acids, BCAA’s, and the perfect blend of organic pumpkin seed, organic fermented sprouted brown rice, fermented pea and organic quinoa.

Try exploring new ways to incorporate plant based proteins into your daily routines. Experiment with different cooking techniques and flavourings. You may be pleasantly surprised! If you are looking for more ways to include plant based, pop over to my Instagram page. I will often share many recipes there to encourage a wide range of variety in meals!


Volaklis K, Halle M, Meisinger C (2015). Muscular strength as a strong predictor of mortality: a narrative review. Eur J Intern Med, 26: 303-10.

Wallace TC, Frankenfeld CL. Dietary Protein Intake above the Current RDA and Bone Health: A Systematic Review and Meta-Analysis. J Am Coll Nutr. 2017 Aug;36(6):481-496. doi: 10.1080/07315724.2017.1322924. Epub 2017 Jul 7. PMID: 28686536.

Cara Janzen, H. BSc. RHN is an AURA Community member with a belief to help make you rich – nutritionally! As a Registered Holistic Nutritionist, she is equipped with a B.Sc. and have a background in Biological Sciences and Psychology.

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