Leading a plant-based diet, or at least one that minimizes animal products, is no small feat when you haven’t always eaten that way.
Any change is difficult, especially when it comes to your diet.
Needless to say, eating plant-based can be tricky…. especially when it comes to eating enough protein.
Most people get their protein from animal sources, like eggs, bacon, milk, chicken, and the like which clearly aren’t vegan.
So what are you supposed to eat?
Well, there’s actually an abundance of healthy plant-based sources of protein you can add to your diet
Link to vegan protein powder
If you’re vegetarian, vegan, or just try to limit
Chances are, you’ve been asked, “But where do you get your protein???” as if they actually cared about the macronutrients you’re consuming.
Well, there are many different plant-based sources of protein that Mother Nature provided us with, and they’re even better than animal protein.
Every animal-based protein source is a complete protein, whereas not every plant-based protein source is.
What is Protein?
Due to this, it’s extremely important to eat a variety of plant protein sources to ensure you’re getting enough of each essential amino acid.
Remember, each macronutrient plays a specific key role in your health and wellness and the same goes for each amino acid.
Legumes
1. Black Beans
One cup (172 grams) contains 15.2 grams protein (1).
2. Lentils
One cup (198 grams) contains 17.9 grams protein (2).
3. Chickpeas
One cup (164 grams) contains 14.5 grams protein (3).
4. Peas
One cup (145 grams) contains 7.9 grams protein (4).
5. Soybeans
One cup (186 grams) contains 67.9 grams protein (5).
6. Edamame
One cup (155 grams) contains 16.9 grams protein (6).
Nuts
7. Almonds
One cup (92 grams) contains 19.5 grams protein (7).
8. Walnuts
One cup (117 grams) contains 17.8 grams protein (8).
9. Cashews
100 grams contains 18.2 grams protein (9).
10. Brazil Nuts
One cup (133 grams) contains 19 grams protein.
Seeds
11. Pumpkin Seeds
One cup (64 grams) contains 11.9 grams protein (10).
12. Chia Seeds
100 grams contains 15.6 grams protein (11).
13. Hulled Hemp Seed Hearts
Hemp seed hearts
Three tablespoons (30 grams) contains 10 grams protein.
Ancient Grains
14. Quinoa
One cup (185 grams) contains 8.1 grams protein (12).
15. Amaranth
One cup (246 grams) contains 9.3 grams protein (13).
16. Farro
A quarter cup (52 grams) uncooked contains 7 grams protein.
Modern Grains
17. Wheat
Pasta
One cup (120 grams) contains 16.4 grams protein (17).
18. Barley
One cup (200 grams) uncooked contains 19.8 grams protein (14).
19. Oats
One cup (81 grams) contains 10.6 grams protein (15).
20. Buckwheat
One cup (120 grams) contains 15.1 grams protein (16).
Misc.
21. Spirulina
One quarter cup (28 grams) contains 16 grams protein.
22. Tofu
One-half cup (124 grams) contains 10 grams protein.
23. Tempeh
One cup (166 grams) contains 31 grams protein.
24. Seitan
Wheat gluten, usually used to make vegan meat substitutes
100 grams contains 75 grams protein.
