The Best Plant-Based Sources Of Protein
As owners of a plant-based food delivery business we often get asked “How do you get your protein?”
Our answer: As long you are eating healthy diet full of a variety of foods, including the right vegetables, finding excellent sources of protein isn’t difficult at all….And we have years of plant-based energy and vitality to prove it!
The daily recommended intake (for someone who exercises moderately) would be from 0.36 – 0.45 grams of protein per pound of body weight. Most vegetables, beans, grains, nuts, and seeds contain protein, and by focusing on those foods every day, you’ll be able to hit our recommended protein intake without worry.
More info: How Much Protein Is Enough?
Here Are Some Of Our Favorite Plant Proteins
And Some High Protein Vegan Recipes:
1. Protein Powder:
We love to recommend a healthy breakfast smoothie with a high quality protein powder, especially if we’re upping our exercise levels or feel like we need a protein boost. More on our favorite protein powders that are made from plant power below. And check out this recipe for our Raspberry Vanilla Protein Smoothie.
More info: Picking The Perfect Protein Powder
2. Lentils:
Lentils are a fantastic source of protein and so delicious to add to stews, curries, and soups. Lentils contain 9 g of protein for every 100 g, so they’re an excellent solution to complete our plant-based menus. Additionally, their high fiber content helps us stay feeling full for hours after a meal. Try our delicious Red Lentil Hummus
3. Beans:
Low in fat and cholesterol, beans and legumes a great option for good quality protein. A half-cup of beans contains 7 grams of protein, which is about equivalent to eating an ounce of chicken or fish. We often add a variety of beans to our salads, soups and homemade dips. Check out our high protein Perfect Burrito Bowl or Black Bean + Sweet Potato Salad
4. Edamame:
Edamame is a delicious snack and an excellent source of protein, calcium and iron - which is important for plant-based eaters! The folate in edamame is linked to decreased symptoms of depression, allowing better production of feel-good hormones like serotonin and dopamine which help boost our mood. It’s so easy to quickly boil up a batch of edamame to take on the go as a delicious snack or serve them salted as fun appetizer for the family. Try this delicious Superfood Salad
5. Quinoa:
Quinoa is an essential ingredient in our Good Clean Kitchen, as it’s one of the few plant proteins that is a complete protein - containing all 9 of the amino acids. It’s a gluten-free grain, so it’s great for those who are gluten-intolerant or gluten-sensitive. It’s rich in iron, B-vitamins, magnesium, potassium, calcium, vitamin E, fiber, and much more. Quinoa can be substituted in many meals for rice or potatoes to give us a complete protein that tastes delicious. Try two of our favorites: Summer Quinoa Tabbouleh Salad or Thai Quinoa Salad
6. Nuts
Almonds, pistachios, walnuts, cashews…..whichever nut is your favorite, it's likely a good source of protein, clocking in at about 5 to 6 g per small handful (less than 1/4 cup), Almonds offer the most protein per serving, and pistachios are a close second. Plus with all the varieties of nut butters — it’s easy to add a variety to your diet. Sprinkle them on salads and use them in your smoothies.
7 Seeds
Hemp, chia, sunflower and pumpkin seeds - with a perfect ration of omega-6 and omega-3 EFA’s, these seeds are another bioavailable complete protein. A simple and great addition to a multitude of dishes, from breakfast cereal to salads to smoothies to avocado toast. Check out our Tuesday Foods Seedy Tahini Bars
6. Broccoli and Cauliflower
Broccoli and cauliflower are wonderful and delicious sources of plant protein. Many studies show that eating these cruciferous veggies can help prevent high cholesterol. We love them roasted in the oven with a drizzle of olive oil and a sprinkle of salt or eaten raw with a homemade hummus - The perfect high protein snack to keep on hand! Try our delicious Broccoli Salad and our Cauliflower Soup