Let's get meatless - finding an alternative for your protein.

Let's get meatless - finding an alternative for your protein.

Protein is a macronutrient that is absolutely essential for a healthy lifestyle. You need it for:

  1. Building and repairing your bones, muscles, cartilage and skin.
    FYI: Your hair and nails mostly consist of protein.
  2. Supply your entire body with the nutrients it needs. Our red blood cells contain a protein compound that helps carry oxygen throughout the body. 
  3. Making food-digesting enzymes and making new cells and body chemicals.
  4. Hormone regulation, especially during the transformation and development of cells during puberty.

Some fitness benefits include: 

  • Speeding recovery after exercise and/or injury
  • Reducing muscle loss
  • Building lean muscle
  • Helping maintain a healthy weight
  • Curbing hunger

Protein should be 10-35% of your diet. A 2000-calorie daily diet requires 200-700 calories of protein for normal functioning. We know what you’re thinking - that is a whole lot of meat. What if you could get just as much protein but meatless? 

The world is gradually adapting to plant-based diets and we, here at Shiokfarm, are so excited about it! Here is a sneaky cheat list of earth-friendly food packed with protein for you and your child.


In what form?

How much protein? (per serving)


  • Spinach 
  • Corn
  • Broccoli
  • Asparagus (boiled)
  • Potatoes
  • 10g
  • 5g
  • 4g
  • 4g
  • 4.5g


  • Avocado
  • Bananas
  • Grapefruit
  • Oranges
  • 4 g (1 avocado) 
  • 2g (1 medium)
  • 2g
  • 1g


  • Peanuts 
  • Almonds
  • Pistachios
  • Cashews
  • Hazelnuts
  • Walnuts
  • 7 g 
  • 6 g
  • 6 g
  • 5 g
  • 4 g
  • 4g

Whole foods

  • Wheat flour
  • Brown rice (cooked)
  • Wholemeal bread
  • Whole wheat pastas (cooked)
  • 16g
  • 2g
  • 7g
  • 7.5g


  • Quinoa
  • Oats
  • Buckwheat noodles
  • Wild rice (cooked)
  • Couscous
  • 8g
  • 5g
  • 8g
  • 6g
  • 6g


  • Hemp seeds
  • Pumpkin seeds
  • Sunflower seeds
  • Chia seeds
  • Flax seeds
  • Sesame seeds
  • 9g
  • 8g
  • 6g
  • 4g
  • 3g
  • 2g

Beans and lentils

  • Lentils
  • Chickpeas
  • Edamame beans
  • Peas
  • 17g
  • 39g
  • 10g
  • 4g


  • Tofu
  • Tempeh
  • Soy milk 
  • Soy bread
  • Soy yoghurt

  • 14g
  • 19g
  • 7g
  • 3g
  • 4g


  • Nutritional yeasts
  • Seitan 
  • 8g
  • 75g

**Please note the values provided above are roughly estimated.

For reference: 

1 serving of chicken breast - 26g

1 serving of beef (ground, lean) - 21g

1 serving of ground pork - 22g

Claire Chabrieres

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