Many people believe that getting enough protein on a plant-based diet is difficult, but that’s not true. There are plenty of plant-based protein sources that can help you meet your daily needs. Whether you’re an athlete, trying to build muscle, or just looking to maintain a balanced diet, you can get all the protein your body requires from plants.
Understand Your Protein Needs
Protein needs vary based on factors like age, activity level, and fitness goals. On average, adults need about 0.8 grams of protein per kilogram of body weight. Athletes or those looking to gain muscle may require 1.2–2.0 grams per kilogram.
Include Legumes and Beans
Legumes and beans are excellent sources of protein and fiber. Some of the best options include:
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Lentils (18g protein per cooked cup)
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Chickpeas (15g protein per cooked cup)
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Black beans (15g protein per cooked cup)
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Kidney beans (13g protein per cooked cup)
Eat Tofu, Tempeh, and Edamame
Soy-based foods are some of the richest plant-based protein sources.
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Tofu (10g protein per ½ cup) is versatile and can be used in stir-fries, soups, or even smoothies.
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Tempeh (15g protein per ½ cup) is a fermented soy product with a nutty flavor.
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Edamame (17g protein per cooked cup) are young soybeans packed with protein and essential amino acids.
Add Nuts and Seeds
Nuts and seeds provide protein along with healthy fats. Some top choices include:
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Almonds (6g protein per ounce)
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Chia seeds (5g protein per 2 tablespoons)
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Flaxseeds (5g protein per 2 tablespoons)
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Pumpkin seeds (7g protein per ounce)
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Hemp seeds (10g protein per 3 tablespoons)
Incorporate Whole Grains
Whole grains contain more protein than you might think. Some excellent options are:
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Quinoa (8g protein per cooked cup) – a complete protein source
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Brown rice (5g protein per cooked cup)
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Oats (6g protein per ½ cup)
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Whole wheat bread (5g protein per 2 slices)
Use Plant-Based Protein Powders
If you need extra protein, consider adding plant-based protein powders to smoothies or meals. Some popular options include:
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Pea protein (20g per scoop)
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Brown rice protein (15g per scoop)
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Hemp protein (12g per scoop)
Eat Plenty of Vegetables
Certain vegetables contain more protein than others. Some great choices include:
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Spinach (5g protein per cooked cup)
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Broccoli (4g protein per cooked cup)
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Brussels sprouts (4g protein per cooked cup)
Combine Different Protein Sources
To get all essential amino acids, combine different plant proteins throughout the day. Some great pairings include:
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Rice and beans
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Peanut butter on whole wheat toast
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Hummus with pita bread
Plan Your Meals Carefully
To ensure you meet your protein needs, plan meals that include protein-rich foods at each meal. For example:
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Breakfast: Oatmeal with chia seeds and almond butter
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Lunch: Quinoa salad with chickpeas and vegetables
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Dinner: Stir-fry with tofu, broccoli, and brown rice
Conclusion
Getting enough protein on a plant-based diet is easy when you choose the right foods. By including legumes, grains, nuts, seeds, and soy products, you can meet your protein needs without relying on animal products.
