How To Get 100g of Protein on The Endo Diet in a Day

How To Get 100g of Protein on The Endo Diet in a Day

How To Get 100g Protein on The Endo Diet in a Day


“I’m really having trouble eating enough protein on the endo diet. Especially breakfast since I’m not eating eggs. Any suggestions? I’m trying to reach at least 75 grams of protein a day.”

his was a question posted in my group. When it comes to a plant-based diet, there is little topic that rears its big
green head more than protein.

Ask most people what they think of as protein, and they’ll tell you meat, fish and dairy.

If you then look at vegan products, you’ll find tofu, processed soy mince and other soy products promoted as vegan protein alternatives.

Soy is not featured on the endo diet. More on that here (post coming soon).

What’s a person to do? Well, let’s break it down and look at the protein content of typical ingredients used on the endo diet and see how we can achieve 100g of plant-based, non-soy protein.

A ‘day in the life’ if you will.

…But just before we dive into consuming protein, let’s touch base on how much protein we actually need per day.

How much protein do we actually need?

Calculators at the ready, the DRI (Dietary Reference Intake) of protein per body weight is:

  • 0.8g of protein per kilogram
  • 0.36g of protein per pound

This is your basic need.

For an active person, the general consensus is more around the mark of:

  • 1.6-2.2g of protein per kilogram
  • 0.7-1g of protein per pound.

E.g. So at 60kg, I would require 48g of protein per day (sedentary) or 96-132g of protein per day (active).

Once you work out your “metrics” and familiarise yourself with the protein content of plant-based foods, it no longer seems like some challenging conundrum concocted by The Crystal Maze to baffle and befuzzle and is pretty achievable.

Below is how you get can 100g in a day. I’ve gone with 100g as this is an easy figure for you to adjust.

The skinny on healthy fats

At 5ft 8″, 60kg is my optimal weight (since lean muscle mass is a priority in climbing, which I do).

I ‘m sharing my composition as I know you’ll get your family and friends setting upon you with, “Well look at all of those nuts and nut butters; you may be getting protein but what about all of that fat?”

…And it’s a fair question. (Unlike the classic, “Well what are you going to live on – rabbit food?” Oh har har, I hadn’t heard that one before. You are soooo original and hilarious.)

That said, fats are really a topic for another post (spoiler alert, it will be titled something along the lines of “Don’t Ostracize Fat”), however,  I will say I have never, ever, had a problem with excess body fat and my life is a tahini-fest.

Fats are crucial for both brains and beauty; for brain function, for achieving optimal body composition (ironic hey given their bad press) and for the health of your skin, nails and hair.

*This post is strictly informational and not intended as medical or nutritional advice,
nor as a substitution for medical, not nutritional advice. Got it?


Vegan ‘Cheesy’ Chickpea Omelette = 37g plant-based protein

Protein boosting ingredients: 

  • 1 cup chickpea flour = 20.6g 
  • 1/3 cup nutritional yeast = 10g 
  • 1 cup cooked spinach = 5.3g 
  • 1/2 cup cooked mushrooms slices = 1.7g

Go here for the full recipe & instructions (coming soon)


Protein Power Smoothie = 32g+ plant-based protein

Protein boosting ingredients: 

  • 1 x 30g serving of pea protein powder = 24g
  • 2 tbsp chia seeds = 4g 
  • 1 tbsp almond butter = 4g 
  • Alternatively, you could use hemp powder (14.7g protein per 30g serving) and hemp seeds (7.3g protein per 2tbsp)

Create a smoothie with 1-2 servings of fruit or berries and whatever greens you’d like.

To feel fuller, I’d use a banana and perhaps some cooked (and cooled) quinoa (more protein too), for a lighter option, I’d go with the berries (these can be frozen berries which are often more affordable). Other fruits can include pineapple (aids digestion), kiwi etc.

Greens can include spinach, lettuce, celery, cucumber etc. 

For on the go, you can make your smoothie in the morning and store in a sealed container. Alternatively, you can make the night before and freeze. Then sip it as it thaws. 

Go here for the full recipe & instructions (coming soon)


Bounty Bowl = 34.9g+ plant-based protein

Protein boosting ingredients: 

  • 1.25 cup cooked quinoa = 10g 
  • 1/2 cup lentils = 10g 
  • 1 tbsp hempseed to top = 3.3g 
  • 1 tbsp tahini (dressing) = 2.6g 
  • 1 cup cooked  broccoli = 9g
  • The vegetables and any nut or seed toppings will also provide extra protein.

You can configure a bounty bowl however you’d like. The general idea is to have a portion of each: 

  1. Lentils, chickpeas or beans
  2. Quinoa, wild rice, brown rice, millet 
  3. Sweet potato, squash, parsnip
  4. Variety of salad/veg
  5. Sprouts, nuts, seeds
  6. Dressing or dip

You can use the Cruciferous Crunch with Mustard Tahini Dressing recipe and swap the sweet potato chunks for lentils and quinoa. I’ll post this version as a complete recipe when I can.


I have included the snacks in the total, however, protein-snacks could include;


  • Energy balls (as pictured)
  • Kale crisps
  • Nuts, toasted and seasoned with Himalayan salt
  • Spicy roasted chickpeas

All in a days work

All in all, this tallies up to  103.9g+ of plant-based protein. Smashed it!

For more ways to add protein to your day, check out my post 10 Ways To Get 10g of Protein on a Plant-Based Diet!

Protein references: Nutrition Data or product packaging

10 Ways To Get 10g Protein on a Plant-Based Diet

10 Ways To Get 10g Protein on a Plant-Based Diet



Where do you get your protein? This is the #1 food question I have been asked throughout my life as a vegetarian. Protein is important for all of us, though, for those of us with endometriosis, protein is of particular interest when it comes to supporting the liver in removing excess hormones (oestrogen, we’re looking at you). That said, there is such a thing as too much protein and the SAD (Standard American Diet) is overloaded with it. The DRI (Dietary Reference Intake) is 0.8g of protein per kg (or 0.36 per pound) which is achievable on a plant-based diet. “Green” protein can be a bit of a concept to wrap your head around if you’re not used to it, so I created this 10g list as an easy reference for
meeting your daily requirement.

*Protein references: USDA Nutrition Database

1. Spirulina

10g protein = 2.5 tbsp | 17.5g 

Spirulina is a freshwater blue-green microalgae that is widely regarded as one of the most nutrient-rich foods on the planet. Hawaii is a prominent producer of spirulina.

How to use:  Typically available in powdered form, the easiest way to consume spirulina is by adding it to smoothies. You can also use it in recipes such as pesto or energy balls.



2. Nutritional Yeast

10g protein = 1/3 cup | 18g

Nutritional yeast is deactivated yeast (so not the kind that encourages Candida) and a relatively inexpensive health food product that is a source of B vitamins, inlucding B12. 

How to use:  Typically available in flake form, nutritional yeast is a pantry staple of mine and I use it frequently to make dairy-free cheese alternatives such as cashew cheese and in sauces, such as in pasta bakes. 


3. Sesame flour

10g protein = 2 tbsp | 20g 

Sesame flour, as the name suggests, is flour made from sesame seeds! As well as protein, sesame seeds are a good source of calcium which is particularly important for women who have taken the pill or other hormonal treatments and may need to replenish bone mass.

How to use:  You can use sesame flour as a healthy bulking agent in recipes such as Grab-and-Go Berry Crumble Energy Bars and in pancakes.


4. Kidney beans

10g protein = 1/4 cup | 25g

Kidney beans are named for their resemblance to our kidneys. Beans are highly toxic raw and must be cooked well before eating (canned beans are pre-cooked for a quick fix).

How to use:  Kidney beans, along with other beans, can be added to many plant-based recipes as a side or in a salad mix. Looking for an easy swap? Try a healthier baked potato meal by swapping white potatoes for sweet potatoes and baked beans for black or kidney beans.


5. Hempseed

10g protein = 3 tbsp / 30g

Hemp seeds are a complete protein, housing all 20 amino acids. Hemp seed contains the perfect ratio of omegas, which helps to keep inflammation in check, and since they don’t contain phytic acid (unlike most seeds), there’s no need to soak them before use!

How to use:  Hemp seed can be ground into a flour for many healthy snacks such as the seed balls or you can chuck hemp hearts (shelled version) into salads or many other recipes such as the Toasted Seed Bowl. 


6. Pumpkin seeds

10g protein = 2.5 tbsp / 35g

Pumpkin seeds are a tasty source of protein, though I do favour other seeds, such as sunflower seeds, for endometriosis. This is because pumpkin seeds can help boost estrogen levels. That said, I like to include a variety of whole foods in my diet so I do use these in moderation.

How to use:  Pumpkin seeds can be used in DIY Granolas and Seed Bars, ground into flour or sprinkled on top of Buddha Bowls and other plant-based bowls like the Broccoli Bowl. 

7. Almonds

10g protein = 1/3 cup | 50g 

No plant-based protein list would be complete without nuts! Due to their subtle flavour and creamy texture, almonds and cashews are the nuts I use the most. 

How to use: Nuts, like seeds, are best soaked as this aids digestion. I use ground almonds as a thickener in many recipes, namely sweet healthy treats, and to add texture to savoury recipes such as an Indian curry. 

8. Lentils

10g protein = 1/2 cup+ | 100g

Lentils are a pulse in the legume family. Like beans, they are available in different varieties – look closely and you’ll see some incredibly beautiful colours. 

How to use: I have never eaten more lentils than in Nepal where dal bhat (lentils + rice) is a staple meal. Lentils can bulk up many dishes, such as a vegetable hot pot. My favourite use for lentils is in a vegetable dhansak curry. 


9. Chickpeas

10g protein = 1 cup | 150g

Chickpeas, also known as garbanzo beans, are another pulse on this list!

How to use: Chickpeas make for an extremely versatile substance – see here where I made pitta bread and falafels from chickpeas. On their own, chickpeas are fairly bland (which is great as a bulking agent), but to eat them whole I tend to season them with paprika and other spices as part of a Buddha Bowl.

10. Quiona

10g protein = 1.25 cups | 230g

Quinoa is a pseudo-grain (it’s really a seed – so wheat/gluten free) and is a complete source of protein.

How to use: A cup+ of cooked quinoa makes for a great portion of a plant-based meal; whether as a light lunch or something more substantial.  Instructions on the bag may suggest a 1:3 ratio of quinoa to water, though I prefer 1:2 since I prefer a little more texture (quinoa can go very mushy). Note: rinse quinoa thoroughly before use, otherwise it can taste bitter. 

the endo diet

Nettles for Iron, Energy & Liver Support

Nettles for Iron, Energy & Liver Support

Nettles for Iron, Energy & Liver Support

Chloe Hodder

Founder, Green Body Mojo

The singing nettles that grow wild in our gardens and countryside are often viewed as a weed and all-around menace, but they are a haven for wildlife, a delicious leafy green (nettle pesto) and potent herbal remedy.

Benefits of Nettles:

  • Nettles are reported to have the greatest levels of chlorophyll of any herb, making them a more affordable superfood than blue-green algae. This chlorophyll content helps support the immune system and aid liver detoxification, key in both chronic fatigue and endometriosis.
  • They are also deeply nourishing, containing a wide range of vitamins and minerals, most notably iron – another key element in both fatigue and the monthly cycle.
  • If your immune system is impaired, UTI’s can be a common occurrence – as a diuretic, nettles help stimulate elimination and flush out harmful bacteria.
  • A wonderful uterine tonic if consumed regularly. 
  • 2.7g protein per 100g, cooked.
  • Due to their strengthening properties, nettles are often used to build up energy and stamina.

Sourcing nettles:

Dried nettles can be purchased online or fresh nettles can be picked yourself if you fancy a foraging adventure:

  • Choose your nettles wisely. Do not pick nettles that grow by the side of a road, are in an area where pesticides are sprayed or that are low-down on a well worn dog-walking route!
  • Take a pair of scissors to snip the heads off and a bucket to catch them in – there’s no need to touch the nettles with your hands, but you can take a pair of gardening gloves if you find it easier.
  • Use a colander to give the nettles a good shake. 
  • Soak them in a salt solution to remove any debris. 

Consuming nettles: 

Nettles must be cooked to mitigate the sting!

For eating, simply saute or steam and treat them like spinach.

For drinking, steep fresh nettles in hot water – 15 minutes if you can’t wait, longer if you can (overnight or for at least four hours according to Wise Woman Herbal Ezine). The hot water helps extract the properties, though you wouldn’t want to have them on the boil as this can destroy nutrients.

Enjoy 🙂


~ Further reading ~

The Top Sources of Plant Based Calcium

The Top Sources of Plant Based Calcium

The Top Sources of Plant Based Calcium

Chloe Hodder

Founder, Green Body Mojo

If you are currently taking hormone treatment for endometriosis, or have done in the past, it’s important to be aware of the potential side effects.

The below study, while a bit of a mouthful, shows there is concern over these medical treatments in relation to bone-loss.

Impact of medical treatments
of endometriosis on bone mass


A review of studies examining the effect of medical therapy of endometriosis on bone mass and potential approaches to preventing bone loss was undertaken. Studies specifically examining bone density in women with endometriosis treated medically were used.


…While initial studies with dual-photon absorptiometry were unable to detect appreciable bone loss with gonadotropin-releasing hormone agonist, subsequent studies have invariably found significant bone loss beginning as early as 3 months of treatment.


Quantitated computerized tomography always shows significant trabecular bone loss of the vertebrae and hip with gonadotropin-releasing hormone agonist. Depot preparations appear to produce more marked loss than daily injections of intranasal spray.


Recent studies indicate recovery of bone loss may take longer than 6 months or even 1 year after discontinuation of therapy with considerable individual variation.


…Impact of medical therapy on bone mass should be a practical consideration in the selection of patients, in repeat medical therapy for recurrence of endometriosis, and in the formulation of medical therapy so as to attenuate or overcome such silent adverse effects.


Dem Bones, Dem Bones, Dem Dry Bones?

While we may most often think of our bones as a skeleton to hold us up, we mustn’t forget they are a living structure; continually forming new bone tissue and then breaking it down and reabsorbing it.

After our peak bone density is reached at the age of 30, reabsorption of bone tissue gradually begins to exceed new formation.

This is how our bones become weaker over time.

The ageing process isn’t the only cause of bone-loss, a low-calcium diet, smoking, lack of exercise and certain medications can contribute and tip the scales in the favour of reabsorption.

Bone loss (osteopenia) can eventually lead to osteoporosis, which makes you more fragile and susceptible to fractures.

Building up your bones

Calcium is well known as a key mineral in the formation of new bone tissue, and if we don’t get enough calcium through our diet, it’s taken from our bones.

The RDA (recommended daily allowance) of calcium for women aged 18-50 years old is 1000mg.

This is easily achievable on a plant-based diet.

While the importance of calcium is clear, other nutrients are involved in the overall health of our bones and plants have us covered here too.

Here are the top sources of plant-based calcium:

  • Blackstrap molasses: 2 tbsp = 400mg
  • Collard greens, cooked: 1 cup = 357mg
  • Almonds: 100g = 264mg
  • Turnip greens, cooked: 1 cup = 249mg
  • Chickpeas: 1 cup = 210mg
  • Kale, cooked: 1 cup = 179mg
  • Seaweed (kelp): 100g = 168mg
  • Bok choy, cooked: 1 cup = 158mg
  • Mustard greens, cooked: 1 cup = 152mg
  • Okra, cooked: 1 cup = 135mg
  • Amaranth, cooked: 1 cup = 115.6mg
  • Tahini: 2 tbsp = 128mg
  • Sesame seeds: 1 tbsp = 87.8mg
  • Chia seeds: 1 tbsp = 63mg

Hemp and nut milks are also a good source of calcium.


~ Further reading ~