Plant-Based Protein Sources

When thinking of protein, we usually tend to think of eggs, fish, chicken, turkey, and mainly animal-based sources. Many people don’t realize other whole food sources of protein like plant-based protein. It’s fun to switch up meals here and there, while still meeting macronutrient goals. Not only does adding plant-based protein sources of food add variety to your usual meals, it also has amazing benefits for the body. Even those following a plant-based diet rarely find themselves going out of their way to find other sources for protein, or taking protein supplements.

After reading this article I challenge you to switch out some of your usual protein sources, for some of these plant-based protein foods! Here is a list of some of the best sources of plant-based protein!

Legumes

This includes lupin, lentil, green peas, soy beans, red beans, black beans, chickpeas. Depending on the type, half a cup contains anywhere from 15 to 26 grams of protein.

Mushrooms

Just one cup of whole Mushrooms contains 3g of protein. In combination with other high-protein plant-based sources, mushrooms can add a nice protein punch!

Spirulina

Half a tablespoon contains 2 grams of protein, and also contains 22 amino acids. (Those taking an amino supplement, this is an easy, natural, and healthier way to do so)

Chia Seeds

Two tablespoons have 4 grams of protein and 11 grams of fiber, complete protein with all essential amino acids. Great for nail, skin, and bone health. (Toss some in a salad, on fruit, or on yogurt)

Broccoli

One stalk of broccoli contains 4.3 grams of protein. It also contains a ton of antioxidants, amino acids, and heart-healthy fiber

Quinoa

Half a cup of quinoa contains about 14 grams of protein! Complete protein with all the essential amino acids.

Hemp Seeds

1/4 of a cup contains 15 grams of protein, complete protein with all the essential amino acids! It also has detoxifying properties, and is great for skin, hair, and bone health.

Tofu

Half of a cup contains 20 grams of protein!

 

Not only are each of these plant-based protein items a great source of protein, they also have an endless list of other nutritional benefits as well! Again, I challenge you to switch out some of your usual protein sources, for some of these nutrient-dense, high-protein, plant-based foods!

Article written by GUADS member Breanna, and edited by GUADS staff member Kate with contribution from nakedfoodmagazine.com.