It’s no secret that more and more people are choosing a vegan/vegetarian diet or simply wanting to eat less animal products. A common concern about plant-based diets is that they might lack protein. However, many experts agree that a well-planned plant-based diet could provide you with all of the nutrients you need and be extremely beneficial to your health. Regardless of what lifestyle you choose, we all can benefit from a diet rich in plants and the health benefits that result from these foods.
Here is a list of our top 10 plant-based protein sources:
1. Tofu, Edamame and Tempeh
These soy products are among the most richest sources of plant-based protein. They also contain good levels of calcium and iron, making them a great substitute for dairy. Per half cup, tofu contains approximately 10g of protein, Edamame about 8.5g of protein and Tempeh about 15g of protein.
Who doesn’t love chickpeas!? These popular legumes have about 7g of protein per half cup. They can be eaten hot or cold and added to nearly any dish! Roast them with paprika, salt and pepper and enjoy as a healthy snack or add them to your favorite salads, power bowls and more!
Not only are lentils are a great source of protein, but they are an excellent source of fiber, iron and potassium. They contain approximately 8g of protein per half cup and are a great substitute for meat.
Almonds offer approximately 17g of protein per half cup. You can eat them as a snack, add them to dishes, or drink them! They are also rich in antioxidants and Vitamin E.
Peanuts are full of healthy fats and high in various vitamins and minerals. They contain around 21g of protein per half cup and peanut butter contains around 8g of protein per tablespoon.
Dry oats contain approximately 6g of protein and 4g of fiber. Cook with your favorite plant-based milk, add some berries and nuts and you have a high protein breakfast to kick start your day!
Cooked Quinoa contains about 4g of protein per half cup. This versatile grain is considered to be a complete protein source, which means they provide all essential amino acids. Quinoa also contains several other beneficial nutrients such as, magnesium, fiber and iron.
8. Lima Beans
Like other beans, Lima beans are an excellent source of protein and fiber! They contain about 7g of protein and 6g of fiber per half cup.
9. Green Peas
Green Peas contain about 4g of protein per half cup and are rich in several other nutrients such as vitamin A, C, K, iron, magnesium and much more. Green Peas also covers more than 25% of your daily fiber.
10. Hemp Seeds
Hemp seeds are a great source of high quality, plant-based protein. They contain about 10g of protein per 3 tablespoons. Add them to your cereal, smoothie, salad, avocado toast, or any other dish of your choice!
These are only some of our favorite plant-based protein sources. Eating more plants can promote a healthy lifestyle and reduce the risk of several diseases. Talk to your doctor or nutritionist to learn more about plant-based protein!