It's no secret that in recent years, plant-based diets have gained immense popularity for their health benefits and contribution to environmental sustainability. However, a common myth persists: that plant-based diets lack sufficient protein. I put this article together, to debunk that myth by introducing a range of delicious, protein-rich plant foods that can easily be included in your daily meals.
With so many options available, you can effortlessly boost your protein intake. Here are the top 20 plant-based protein sources that might surprise you...they did me...:)
1. Lentils
These small legumes deliver an impressive 18 grams of protein per cooked cup. They are also a fantastic source of fiber, which aids digestion. You can incorporate lentils into soups, stews, and salads. For example, a hearty lentil soup can provide essential nutrients while keeping you full.
2. Chickpeas
Known as garbanzo beans, chickpeas offer around 15 grams of protein per cooked cup. Their versatility shines in dishes like hummus, where you can blend them with tahini and garlic for a creamy dip, or you can add them to curries and salads for extra texture.
3. Quinoa
This ancient grain is a complete protein, containing all nine essential amino acids. With approximately 8 grams of protein per cooked cup, quinoa can be the base for a vibrant salad or serve as a filling side dish. Consider mixing it with black beans and veggies for a nutritious bowl.
4. Tofu
Tofu is derived from soybeans and provides about 20 grams of protein per cup. Its mild flavor makes it an excellent canvas for various dishes. Try marinating and grilling tofu for a protein-rich addition to stir-fries or salads.
5. Tempeh
Packed with an astonishing 31 grams of protein per cup, tempeh is a fermented soy product with a nutty flavor. You can slice it for sandwiches, toss it into salads, or use it as a meat replacement in tacos.
6. Black Beans
With approximately 15 grams of protein in each cooked cup, black beans are nutritious and versatile. Include them in burritos, salads, or even as a side dish for a filling meal.
7. Peas
Green peas provide about 9 grams of protein per cooked cup. They are easy to add to soups, pastas, or enjoy alone as a side. A warm pea and mint puree can elevate your dish while packing nutrients.
8. Chia Seeds
These tiny seeds contain around 5 grams of protein per ounce. They expand when soaked, making them perfect for smoothies, oatmeal, and even puddings. Mix them with almond milk for a healthy breakfast option.
9. Hemp Seeds
Hemp seeds provide roughly 10 grams of protein per three tablespoons and are rich in healthy fats. Sprinkle them on salads or blend them into smoothies for an added protein boost.
10. Almonds
Offering about 6 grams of protein per ounce, almonds make for a nutritious snack or garnish. You can add sliced almonds to salads or oatmeal for extra crunch.
11. Edamame
These young soybeans yield around 17 grams of protein per cup. They can be enjoyed on their own or tossed into salads and stir-fries. Add them to whole grain bowls for a satisfying meal.
12. Nutritional Yeast
Providing about 8 grams of protein per two tablespoons, nutritional yeast is well-loved for its cheesy flavor. It can be sprinkled on popcorn or pasta, or added into sauces for richer taste.
13. Seitan
Known as "wheat meat," seitan supplies around 25 grams of protein per 3.5 ounces. Its chewy texture makes it great for stir-fries, sandwiches, or as a meat alternative in various dishes.
14. Pumpkin Seeds
Also known as pepitas, pumpkin seeds have about 7 grams of protein per ounce. Use them as toppings on salads or oatmeal, or enjoy them as a snack.
15. Spirulina
This blue-green algae is a potent protein source, providing around 8 grams of protein per two tablespoons. Stir spirulina into smoothies or energy bars for an easy boost.
16. Farro
Farro offers about 6 grams of protein per cooked cup. Its nutty flavor adds depth to grain bowls and salads. Pair it with roasted vegetables for a wholesome meal.
17. Wild Rice
With about 7 grams of protein per cooked cup, wild rice adds a unique texture and flavor to dishes. It pairs well with sautéed vegetables and can serve as a base for a hearty salad.
18. Sunflower Seeds
Sunflower seeds provide around 6 grams of protein per ounce. They can be used in trail mixes or sprinkled over salads for a delightful crunch.
19. Mung Beans
These small green beans deliver approximately 14 grams of protein per cup when cooked. Mung beans can be sprouted for salads or included in soups for extra nutrition.
20. Pea Protein Powder
Jake and I have been using the "Naked Protein" brand..
A concentrated source of protein, pea protein powder contains 20–25 grams per scoop. It’s perfect for smoothies, oatmeal, or even in baked goods for an extra protein boost.
{My Final Thoughts}
Adopting a plant-based diet does not mean you must settle for limited protein. That was my thought at first...but with so many options to choose from, I had no problem finding protein in plants... you can meet your protein needs while enjoying a variety of flavors and textures. From legumes and grains to seeds and powders, the world of plant-based protein is diverse and enriching....and you just might experience what I did and do...faster recovery, stronger with the body weight moves I like to do..ie: push ups and pull ups:)
Whether you are a long-time vegan or just beginning to explore plant-based meals, these top 20 protein options will help you create delicious, healthy meals that nourish your body and energize you.
Only one question left...Are you willing to give it a go for 14 days like I did?
Hit me up, and I'll gladly send you some of my plant-based recipes.
Thanks ya'll!
I hope this list can help you
Scotty Mo
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