Top 8 Sources of Plant-Based Protein

Plant Based Protein Sources

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.

spirulina

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.

Steamed Lentils in Texas Caviar

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.

sliced tempeh

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.

chickpea-seitan-2

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.

Black Beans Pinto Beans

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.

Bowl of Red Quinoa Bowl of Regular Quinoa

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.

hemp Seeds

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.

Pumpkin Seeds

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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