There’s no doubt that our bodies need protein to thrive. Protein is often described as the building blocks of our muscles, organs, and tissues. Many weight loss experts recommend eating a diet that is higher in protein and lower in simple carbohydrates if you want to drop weight. But just how much protein does one need? That answer to that question seems to be hotly debated and range from the DRI, (Daily Recommended Intake), of just .36grams per pound of bodyweight to 1gram or more per pound of bodyweight. And what foods are the best food sources to get your protein from? That answer will depend on your diet choice lifestyle. Since I live a vegetarian lifestyle, today I am going over the best sources of protein that fall under the category of vegetarian and vegan. Which should answer that burning question that every vegetarian and vegan has been asked more than once or twice by well meaning meat eaters…”but where do you get your protein from?” Hmmm… Well, here’s a list of high protein plant foods, in no particular order, for you.
Lentils
Lentils have a whopping 18grams of protein per cooked cup. They also contain lots of fiber, folate, and other nutrients, in addition to being a versatile food.
Soybeans
Soybeans are what is considered a complete protein, meaning they provide us with all essential amino acids. They are also one of the richest plant protein sources, coming in at nearly 30grams of protein per cooked cup.
Quinoa
Quinoa is known as an ancient grain, is versatile, and provides around 8grams of protein per cooked cup. It is also considered a complete protein and nutrient dense food.
Pumpkin Seeds
Pumpkin seeds are little nutritional powerhouses. They are loaded with fiber, vitamins, minerals, and amino acids. They also contain an impressive 32grams of protein per shelled roasted cup.
Chickpeas (Garbanzo Beans)
Chickpeas are rich in fiber and protein and can be added to many dishes. Canned chickpeas provide about 13grams of protein per cup. They also contain iron, B vitamins, and selenium.
Nutritional Yeast
Nutritional yeast provides 8grams of complete protein in just 1/8 cup. It also contains B-12, zinc, copper, and magnesium. It’s delicious nutty, cheesy flavor can enhance many dishes and snacks.
Black Beans
Black beans are high in antioxidants and fiber. They also provide a respectable 16grams of protein per cooked cup.
Hemp Seeds
Hemp seeds are a complete protein source that can be added to many recipes. They too are little protein powerhouses coming in at 13grams of protein in just 3 tablespoons.
Almonds
Almonds are packed with about 30grams of protein in one cup. They can be eaten many ways including whole, sliced, ground, or made into almond butter, milk, or creamer.
Chia Seeds
Chia seeds are another complete protein source. They are high in fiber and provide 5grams of protein in just one ounce.
Peanut Butter
Peanut butter is so delicious and versatile it should be it’s own food group in my opinion. It also comes in at 8grams of protein in just 2 tablespoons…as if anyone would only eat 2 tablespoons of peanut butter if the jar was already open.
There are many other great sources of plant based proteins. These are just the few I chose to highlight. I hope you enjoyed this and have a great day!