Nowadays, many people are inclined towards vegetarianism and reducing their meat consumption either for health, environmental or ethical reasons. But getting enough protein is a concern for some people who are considering a more plant-based diet. The good news is that there are many excellent plant-based sources of protein.
In fact, you can get all the protein you need from plants, even if you’re an athlete or gym enthusiast.
Here are some of the best plant-based protein sources to include in your diet:
- Legumes: Beans, lentils, and peas are all excellent sources of protein and fiber. These are also relatively inexpensive and versatile. You can add them to soups, stews, salads, and grain bowls.
- Chickpeas: The chickpea is an excellent protein source with a generous amount of carbohydrates, fiber and minerals as well. It is a key ingredient in Mediterranean and Middle Eastern cuisines, used in hummus, and when soaked and coarsely ground with herbs and spices, then made into patties and fried falafel. As an important part of Indian cuisine, it is used in salads, soups and stews, and curry.
- Tofu and Tempeh: These soy-based foods are complete proteins, which means they contain all nine essential amino acids that your body needs. Tofu has a mild flavor and can be absorbed into a variety of dishes, while tempeh has a nuttier flavor and chewier texture.
- Quinoa: This ancient grain is a complete protein and a good source of fiber, iron, and magnesium. Quinoa can be cooked like rice or used in salads, soups, and stews.
- Nuts and Nut Butters: Nuts and nut butters are a good source of protein, healthy fats, fiber, and vitamins and minerals. These can be enjoyed on their own or added to yogurt, oatmeal, or smoothies.
- Seeds: Chia seeds, hemp seeds, and pumpkin seeds are all good sources of protein and fiber. They can be sprinkled on salads, yogurt, oatmeal, or smoothies.
- Seitan: Seitan is a wheat gluten-based meat alternative that is high in protein. It has a chewy texture and can be used in stir-fries, sandwiches, and stews.
Tips for Getting Enough Protein on a Plant-Based Diet
- Eat a variety of plant-based protein sources throughout the day. This will help you ensure that you’re getting all the essential amino acids your body needs.
- Combine protein sources. For example, eat beans or lentils with rice. This will create a complete protein as they both will combine the essential and nonessential amino acids.
- Snack on protein-rich foods. Nuts, seeds, and nut butter like peanut butter or almond butter, cashew butter and walnut butter are all great options of protein and good fats.
- Don’t be afraid to supplement. If you’re struggling to get enough protein from your diet, you can consider adding a plant-based protein powder to your smoothie or oatmeal.
With a little planning, it’s easy to get enough protein on a plant-based diet. In fact, you may find that you feel more energized and satisfied when you’re eating a variety of plant-based protein sources.
