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.
When we hear the word “protein”, we immediately think of meat, fish, or dairy products. However, what we sometimes forget is that these are just forms of animal protein and there’s also a whole variety of protein sources that come from plants, and are VERY high in protein. We just have to look at the number of grams per weight of food to be pleasantly surprised.
A good way to expand your culinary knowledge and to create new recipes 📝 for your daily meals 🍽 is to learn about new ingredients! Here are some good examples of plant-based protein sources that you can use:
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.
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.
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.
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.
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.
8. Pumpkin Seeds / Pepitas ¼ cup = 11g Protein
Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients. An ounce (28 grams) contains about 151 calories.
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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