Probably the biggest concern about plant-based diets is that they don’t provide your body with enough protein. However, getting adequate amounts of protein doesn’t take too much effort, even if you’re a hard-core vegan.
Here’s a list of our top 8 plant-based foods high in protein:
1. Spirulina: 6g Protein / 10 grams
A blue-green algae, spirulina is a highly bioavailable complete protein containing all essential amino acids. At 60% protein (the highest of any natural food), it’s a plant-based protein powerhouse that finds it way into my Vitamix blends daily.
Photo via: Lovetteco
2. Lentils: 17.9g Protein / Cup
Delicious, nutritious and super easy to prepare. Trader Joe’s sells them pre-cooked and I’m not afraid to just eat them cold right out of the package for lunch or a snack on the run.
Photo via: Melissa’s Produce
3. Tempeh: 24g Protein / 4 Ounces
A fermented soybean-based food, tempeh is a healthy protein-packed alternative to it’s non-fermented cousin tofu. It makes for a great veggie burger and doubles as a tasty meat alternative to meatballs in pasta, or over brown rice and vegetables.
Photo via: Connoisseurusveg
4. Seitan: 24g Protein / 4 Ounces
An excellent substitute for beef, fish and soy products, one serving provides about 25% of your RDA of protein. But not for those with gluten sensitivities, as it is made from wheat gluten.
Photo via: The Curious Chickpea
5. Beans (Black, Kidney, Mung, Pinto): 12-15g Protein / Cup
I love beans. Great on a veggie burrito, in chili and soups, on salads or over rice with vegetables, beans of all varieties are a daily staple of my diet.
6. Quinoa: 11g Protein / Cup
A grain like seed, quinoa is a high protein alternative to rice or pasta, served alone or over vegetables and greens. It provides a good base for a veggie burger and is also a fantastic breakfast cereal when served cold with almond or coconut milk and berries.
7. Hemp Seeds: 16g Protein / 3 Tbsp
With a perfect ration of omega-6 and omega-3 EFA’s, hemp seeds are another bioavailable complete protein rivaled only by spirulina. A simple and great addition to a multitude of dishes, from breakfast cereal to salads to smoothies to vegetables and rice.
Photo via: The Spokesman
8. Pumpkin Seeds / Pepitas 1/4 cup = 11g Protein
Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients. An ounce (28 grams) contains about 151 calories.
Photo via: American Heart Association
Once you’re all dialed in on your protein sources, making tasty meal prep combos can be a breeze. For our top plant-based meal prep recipes, Click HERE
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