Many people are taught from a young age that animals are the primary source of protein for the human diet. We’re seeing a new era of nutrition focussing on plant-based diets and alternative protein sources. Here are our top picks at gaining your plant-based protein sources and the best way to incorporate them into your diet.
- Lentils are an excellent source of protein with 18 grams per cup. They’re also filled with fiber, iron, and potassium.
- Even if you’re not a fan of Indian, you’ll probably love this black dahl curry recipe with lentils.
Edamame, tofu, seitan, and soy milk
- Soy products have some of the highest protein amounts.
- Tofu has 20 grams of protein per cup, edamame has 17 grams, and Seitan has a whopping 75 grams of protein per 100 grams!
- There were concerns that soy contributed to cancer, but the American Institute of Cancer Research says that isn’t true and that soy might even protect against cancers. .
- Craving an Asian stir fry? Try this delicious recipe with tofu.
- My go-to for a quick lunch, a cup of chickpeas is filled with 15 grams of protein and 11 grams of fiber. It’s great for satiety and a quick option when you’re starving.
- In my chickpea salad, I mix olive oil, raisins, tomatoes, cucumber, and vegan cheese on a large bed of spinach.
- Although chickpeas are already on here, hummus is just too delicious to leave off.
- Check out this delicious homemade hummus recipe.
- Not only do green peas have 8 grams of protein per cup, they’re loaded with vitamins A, B11, B6, C, K, and fiber. This all does wonders for your digestive tract and bone health.
- Another curry lands on this last with a vegan pea and potato bombay curry. If you aren’t a fan of curry then I’m sorry…
- A grain and a complete protein, quinoa is an easy staple to add to the diet. It has high levels of magnesium, iron, fiber, manganese, and contains 8 grams of protein per cup.
- Quinoa is extremely versatile with food and can be used as the main food in soups or stews.
- One of my favorite ways to eat quinoa is in a salad. Check out this recipe for a delicious lunch.
- One of the best protein choices in the world, Hemp is filled with powerful omegas, fiber, magnesium, and 5 g of protein per teaspoon.
- Curious to learn more about the benefits of hemp seeds?
- Our favorite smoothie recipe to include hemp seeds is: 1 banana, 1 scoop of The Plant Era Strawberry Basil Protein Powder, 240 ml of soy milk, 120 g plant-based yogurt, and 120 ml of orange juice.
- With 5 g of protein per 2 tablespoons, Chia seeds are an easy alternative to animal protein. Like hemp, it also contains powerful omegas.
- Minimalist Baker has yet another recommendation, and we figured it was time for dessert.
- One cup of broccoli has 4 g of protein, in addition to being filled with vitamin K and C, fiber, potassium, and many antioxidants to keep your body health.
- My favorite broccoli dish is broccolini, a simple pasta dish with broccoli, plant-based cheese, and dressed in olive oil with salt and pepper to taste.
- An excellent source of protein with 27 g in a cup, nuts are an easy choice to gain protein on a plant-based diet.
- Our pick: the classic peanut butter and jelly.