In addition to being protein-rich, these foods are the only good plant sources—with a few exceptions—of the essential amino acid lysine. A diet that gets most of its protein from grains, nuts, and vegetables is likely to be too low in lysine. You can get a rough idea of how much lysine you need by multiplying your weight (in pounds) by 19. This calculation includes a small factor that makes up for the slightly lower digestibility of protein from whole plant foods. For example, a person weighing 140 pounds would need 2,660 milligrams of lysine per day. The chart here shows that the best sources
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