Plant-Based Protein Sources
The most common question for anyone following a plant-based diet always seems to end up being, “So where do you get your protein from?” As often as I am asked that very question, I am not offended in anyway and am actually glad as it gives me an opportunity to share the wonderful world and benefits of plant-based protein sources, which include healthy fiber, boosted metabolism, etc.
We, the general public, are continually “educated” and told to consume more and more meat and dairy products to keep us strong. I believe this is because the meat and dairy industry are huge financial drivers of the food industry. As long as that trend continues, the food industry will push us to support it.
I myself, also ate tons of meat and dairy products before adopting a plant-based diet for my own reasons. Over two years into this new journey, I can personally say that I feel great, both physically and mentally. And on the topic of protein, I have preserved the same muscular build that I had before going plant-based all while eating less protein. As long as you are to eat a large variety of whole food, plant-based foods, I truly believe that you can achieve any body type you desire without consuming any to a limited amount meat or dairy products.
And so for anyone who has started or is interested in introducing more plant-based sources of protein into his/her diet, I want to provide you with a list all of my go-to foods and generally how I use them in my cooking as a resource.
This can be broken down into legumes, vegetables, nuts & seeds, grains, and other. I have excluded any soy and wheat gluten products as I rarely consume them.
* There are other plant-based foods that have higher protein amounts per serving than listed below and I would recommend consuming other additional foods not included in the list, but these are just some of the one’s that I like to often use in my cooking for their tastes, textures, versatility, and other health benefits outside of protein.
Weekly Grocery Haul
Legumes
Rich in dietary and soluble fiber, antioxidants, B-vitamins, and protein, legumes should be part of anyone’s diet, plant-based or not! These guys are treated as the “meat” of a plant-based diet.
Chickpeas - 1 cup cooked - 14.5g protein
Curries and stews | hummus | cookie dough | stir-fry dishes | roasted with spices for salads and to snack on
Black Beans - 1 cup cooked - 15.2g protein
Cuban black beans to serve with rice, burritos, and salads | chili | burgers | brownies | roasted with spices to snack on | black bean pasta
Black & Green Lentils - 1 cup cooked - 13g protein
Meatballs | italian ragu and bolognese sauces | sloppy joes | shepard’s pie | soups | burgers | simply put on a salad
Green Peas - 1 cup raw/cooked (serving) - 8g protein
Stir-fry dishes | breakfast hashes | pasta sauces | put into wraps | blended in smoothies | as a side dish with garlic | blended into dips for extra protein
Chickpea Flour (MY FAVORITE) - 1/4 cup dry - 6g protein
Flat breads | pancakes | tortillas | omelettes & quiches | crepes | tempura batter | substitute for flour or breadcrumbs as a binder in meatballs, meatloaf, etc. | base for fritters | chickpea pasta
Red lentils - 1 cup cooked - 18g protein
Indian curries and stews | italian ragu and bolognese sauces | red lentil pasta
Farinata (Italian Chickpea Flour Flatbread) & Black Lentil Meatballs
Vegetables
A wide variety of vegetables are the mainstay of my diet! Not only are they delicious, versatile, and low in calories, but most importantly, they are loaded with essential vitamins, nutrients, and healthy fiber!
Cauliflower - 1 cup cooked - 2.1g protein
Roasted with spices | steaks | rice | crusts | curries and stews | topped on salads
Mushrooms - 1 cup cooked - 3.4g protein
Stir-fry dishes | chili | burgers | put in wraps | grilled/roasted and served whole as a steak replacement
Dark Leafy Greens (kale, spinach, swiss chard, etc.) - 1 cup cooked - approx. 4.5g protein
Salads | charred and grilled as a vegetable side | blended into smoothies | blended into juices
Broccoli - 1 cup cooked - 3.7g protein
Roasted as vegetable side | stir-fry dishes | soups | rice | filler in burgers and vegetable based patties
Brussel Sprouts - 1 cup cooked - 4g protein
Roasted as a vegetable side | shredded raw in salads
Assorted Sprouts - 1 cup raw - 1.5g protein
Garnish on salads, tacos, pasta dishes, crackers, sandwiches, etc. | always eaten raw
Mushroom Ragu & Roasted Kabocha Squash
Nuts & Seeds
Though high in calories, nuts & seeds are nutritional powerhouses filled with healthy fats and lots of protein! Adding a small handful to any dish is a great way to add some extra protein!
Cashews - 1 oz raw - 5g protein
nut cheeses | roasted to be eaten as snack or topped on salads | homemade milk | base for cheesecakes
Hemp Seeds (MY FAVORITE) - 1 tbsp - 10g protein
topped on ANYTHING such as salads, smoothie bowls, roasted vegetables, stir-fry dishes, soups, etc.) | blended into smoothies and sauces | use in baked items such as cookies | base for raw crusts
Flax and Chia Seeds - 1 tbsp - approx. 2g protein
topped on salads and smoothie bowls | blended in smoothies | used as egg substitute in baking | use to make chia parfaits
Nut Butters - 2 tbsp - approx. 6g protein
eaten with fruit | added to smoothies | base for dressings | base in homemade protein bars and snacks | use in baking
Tahini - 2 tbsp - 5.2g protein
base for dressings and hummus | drizzled alone on roasted vegetables | use in baking | added to smoothies
Almond Flour - 1/4 cup - 6g protein
use in baking | use as binder for flour or breadcrumbs substitute| blended into smoothies | use in homemade protein bars and snacks
Pumpkin Seeds - 2 tbsp - 6g protein
topped on salads, soups, pasta dishes, and roasted vegetables | blended into smoothies | use in crackers and baked goods
Overnight Almond Chia Milk
Whole Grains
Whole grains are a great source of protein and help provide an extra boost of fiber and B vitamins to a plant-based diet!
Gluten-Free Oats - 1/2 cup dry - 6g protein
oatmeal | oat milk | blended into smoothies | oat milk | oat flour - baked goods as substitute for flour and as a binder in meatballs, etc. as substitute for breadcrumbs | base for protein bars and snacks
Brown Rice Products - 1 cup cooked - 7g protein
rice - stir-fry dishes, curries, breakfast bowls and porridge, etc. | pair with roasted vegetables and beans | pasta | protein powder
Quinoa - 1 cup cooked - 8g protein
breakfast bowls (as a substitute for oatmeal) | grain bowls | stir-fry dishes | add to soups, stews, and chili | raw in protein snacks and bars
Buckwheat - 1/4 cup uncooked - 6g protein
homemade granola | buckwheat flour pancakes, flat breads, etc. | binder as a flour substitute in meatballs, burgers, etc. | baking products
Whole Grain Bread Wheat Products - 1 serving - 5g protein
avocado toast | assorted sandwiches | french toast | bruschetta
Millet - 1 cup cooked - 6.1g protein
topped on salads | breakfast porridge | pair with roasted vegetables and beans | add to stews and soups | served alone as a side
Quinoa Grain Bowl
Other
Nutritional Yeast - 2 tbsp - 9g protein
topped on anything such as roasted vegetables, salads, sandwiches, pasta dishes, etc. | use as a cheesy flavoring in sauces and cheeses
Protein Powder (pea, hemp, or brown rice based) - 1 scoop (1/4 cup) - approx. 12-15g
blend in smoothies | use in homemade desserts such as avocado mousse, chickpea cookie dough, black bean brownies, banana ice cream, etc.
Spirulina - 1 tbsp - 4g protein
blend in smoothies | add to oatmeal and breakfast bowls
Cacao Avocado Mousse with Protein Powder