It is assumed that meat is the only (or the best) source of protein but with a little bit of research you will discover a range of vegetables, legumes and plant-based foods that are rich in protein.
If you are looking for protein rich foods for your plant-based diet, give these foods a try.
- Tofu – tofu is made from soy and is in it’s pure form, flavourless but when it is cooked it takes on the flavour of your dish. I am not the biggest fan of tofu, the texture is a little funky but it can be used in pretty much any dish and contains 10g of protein per ½ cup. Not only is tofu rich in protein it is also a good source of calcium and iron.
- Lentils – this is one of my favourite protein sources because you can make some delicious dishes with it and it is pretty easy to cook. Lentils contain 8.84g of protein per ½ cup.
- Chickpeas – chickpeas are another one of my favourites because they are also pretty versatile. Cooked chickpeas take a few minutes to heat up when you need a quick meal. Hummus is perfect to eat with veggies or crackers and roasted chickpeas are a most delicious snack. Chickpeas contain 7.25g per ½ cup.
- Peanuts – these little nuts are jam-packed of protein and healthy fats. Peanuts contain 20.5g per ½ cup. If you prefer peanut butter, you will still get a decent amount of protein – around 3.6g per tablespoon.
- Almonds – almonds are a more indulgent source of protein but still a great source with 16.5g of protein per ½ cup.
- Spirulina – spirulina comes as a supplement in powder or capsule form. In powder form you can add it to your smoothies or sprinkle over your salad. You will get 8g of protein per 2 tablespoons of spirulina.
- Quinoa – I am not a fan of quinoa but it is gluten free and if cooked correctly it isn’t too bad in salads. When cooked you will get around 4g per ½ cup.
- Chia seeds – these little seeds are rich in fiber and omega-3 fatty acids and pack about 2g of protein per tablespoon. You can add chia seeds to your smoothies, desserts or even your homemade muesli.
- Broccoli – a single stalk of broccoli contains roughly 4g of protein and is very easy to add to lunches and dinners.
- Mushrooms – I love mushrooms and have them with at least one meal a day. 5 medium mushrooms contain 3g of protein.
- Soy Milk – if soy milk is your plant-based milk of choice you will get 6.34g of protein per cup. This is an easy way to get your protein in throughout the day.
What is your plant-based protein source?