Following a plant-based diet doesn't mean you’ll lack protein. Eating plant foods is now a popular choice, so more people wonder how to get enough nutrients like protein from it. The good news is it’s pretty easy to meet your daily protein needs on a plant-based diet. The key? Balance.
At Fitness Garage, we offer you a full guide to popular plant proteins. Also, don't miss these tasty plant-based snacks you can find here. And for more on the best daily proteins, here’s an article for you.
What are the best plant proteins?
Free from dairy, eggs, and meat, This full guide highlights some of the best plant protein sources available. Some common foods in this list are: fava beans, lentils, plus some often overlooked foods like: green peas, brown rice, and it also has some important proteins.
First: Whole grains
It's easy to eat whole grains in the morning, afternoon, or night. You can add whole grains as extra protein to meals even though we usually think of them mostly as carbs. Many types naturally have good protein. Plus, they give your diet fiber, vitamins, and minerals. To up your whole grain intake daily, start with a warm bowl of oatmeal, keep lunch fresh with a quinoa salad, or finish your evening with colorful peppers stuffed with brown rice for dinner, Here are the protein amounts in each of these foods:
Quinoa: 8 grams of protein per cup.
Brown rice: 6.5 grams of protein per cup.
Oats: 6 grams of protein per cup.
Whole wheat flour: 5.5 grams of protein per cup.
Second: Cooked vegetables
Green veggies often get ignored when talking about protein. They offer more than just vitamins and minerals. Foods like spinach, broccoli sprouts, and green peas have good protein levels that balance your plate. Plus, greens are loaded with antioxidants, fiber, and low in calories. You can add cooked spinach to pasta, mix green peas into curry, or roast broccoli sprouts for a crunchy taste that's hard to resist. Here are the protein amounts in each of these foods:
Spinach: 4 grams of protein per 1/2 cup
Green peas: 4 grams of protein per 1/2 cup
Broccoli: 3 grams of protein per 1/2 cup
Third: Potatoes of all kinds
Potatoes are not known as healthy food because of many unhealthy recipes with them (looking at fried potatoes and roasted with extras). But actually they are a good addition to your diet. Just one potato contains 8 grams of protein, more potassium than bananas, and a good source of fiber. Other types like red potatoes or sweet potatoes don't have the same protein amount but they still help you reach your daily goal. You can try mashed, roasted, baked, or chopped potatoes in all kinds. Here are the protein amounts in each of these foods:
White potatoes: 8 grams of protein per large potato
Red potatoes: 7 grams of protein per large potato
Sweet potatoes: 3.5 grams of protein per large potato
Fourth: Legumes
Are considered Legumes are a key protein source for vegetarians looking to boost their intakeand they are budget-friendly foods for many vegetarian dishes. The legume category includes beans and lentils, both rich in plant protein. Different types of lentils can have up to 18 grams of protein per cooked cup, while beans range from 10 to 18 grams per cup depending on the type. You can use lentils to make tasty soups or curry rice. Beans are very versatile, and chickpeas can be prepared many ways, or even as a warm drink in winter, Here are the protein amounts in each of these foods:
Lentils: 18 grams of protein per 1 cup
Chickpeas: 11 grams of protein per 1 cup
Red beans: 14 grams of protein per 1 cup
Fifth: seeds
Seeds can be a rich source of protein and fiber in a plant-based diet. Flax, chia, and pumpkin seeds are also good sources of plant-based omega-3 fats. Seeds are a good protein option especially for anyone allergic to nuts. Sprinkle sunflower seeds on toast, mix sesame seeds in salad dressing, or make chia seed pudding, Here are the protein amounts found in these foods:
Pumpkin seeds: 8 grams per 1.5 ounces.
Chia seeds: 6 g per 2 tablespoons
Sesame seeds: 5 g per 2 tablespoons
Sixth: nuts
No plant-based diet is complete without several types of nuts, which are also easy to eat or add to recipes. The American Heart Association recommends eating 30 g of nuts, or two tablespoons of nut butter, several times a week. Although the serving sizes are small, each has a good amount of protein. Easy snack uses include almond butter, mixing peanut butter in sauces, adding a handful of walnuts to your nut salad, peanut butter, Here are the amounts of protein in each of these foods:
Almonds: 9 grams of protein per 1.5 ounces.
Cashews: 8 grams of protein per 1.5 ounces.
Peanut butter: 8 grams of protein per 2 tablespoons
You can also use the Fitness Garage online coach service to design your own complete vegan plan.
