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hey guys dr. Berg here in this video I want to  talk about plant-based proteins now I typically  

recommend between 20 and 25 grams of protein  per meal and the idea is to have low amounts  

of sugary foods in higher protein if you’re a  vegan lentils 1 tablespoon 1.1 grams okay and I  

did leave off some other ones like spirulina and  things like that but I’ll actually put that in a  

chart you can download below tofu make sure you  do it organic so it’s non GMO 1/2 cup 10 grams  

that’s pretty good quinoa 1/2 cup 8 grams not  too bad it’s a bit higher in carbs though hemp  

4 tablespoons 12 grams that’s pretty good then  we have sunflower seeds 1/2 a cup 6 grams that’s  

pretty high pumpkin seeds 1/2 a cup 6 grams chia  seed 1 ounce is 5 grams that’s incredible nuts  

half a cup 14 grams that’s a pretty high protein  source almond butter 1 tablespoon is 3.4 it’s not  

too bad either and then we have tempeh which is  a half a cup that’s 15 grams that’s the highest  

protein that’s a fermented soy product make sure  it’s organic non-gmo and humus 1 tablespoon is  

1.2 grams so you can kind of calculate it out  and I’ll give you some ideas on what you’re  

going to have to eat to maintain this 20 to 25  grams of protein per meal but I go I go ahead  

and download the chart below and check it out  I’ll see in the next video hey guys thank you  

so much for watching please click the subscribe  button and I will see you in the next video