You can easily meet your protein needs with some of the best plant-based protein options available. Many people mistakenly believe that protein can only be found in chicken breasts or a steak. While meat is indeed a rich source of protein, it’s not the only option. Plant-based foods can also provide the necessary amount of protein. You don’t need to plant-based proteins rely on meat, poultry, or beef to achieve your protein goals.
Explore this list of plant-based proteins and consider incorporating some of these options into your daily diet to diversify your protein intake.
Lentils – 9 grams of Protein per Cup
Lentils are a complete protein package. Along with being a great source of protein, lentils are also rich in fiber, minerals, vitamins, and phytonutrients. One cup of lentils provides around 9 grams of protein. Additionally, lentils are packed with polyphenol antioxidants that have anti-obesity, anticancer, and anti-diabetes properties. Try adding lentils to a veggie-packed soup or make a delicious lentil and veggie burger.
Hemp Seeds – 10 grams of Protein per 3 Tablespoons
These tiny seeds are a fantastic source of protein and contain all nine essential amino acids. Just three tablespoons of hemp seeds provide about 10 grams of protein. You can sprinkle them on salads, yogurt, soups, or even toast to add a nutty flavor and crunch, along with a protein boost.
Chickpeas – 7 grams of Protein per Half Cup
Chickpeas, like other legumes, are high in protein and nutrients such as fiber, iron, phosphorus, and healthy fatty acids. A half-cup serving of chickpeas delivers 7 grams of protein. Roast them for a crunchy snack, make some hummus, or use them as a base for dips.
Nuts – 5-6 grams of Protein per Handful
Nuts are an excellent source of protein and healthy fats. A small handful of nuts, like almonds or pistachios, provides 5-6 grams of protein. Almonds are among the richest sources of protein, followed closely by pistachios. Combining different types of nuts can provide a variety of nutrients and healthy unsaturated fats that help lower bad cholesterol. Add a mix of nuts to your daily diet for a tasty and nutritious snack.
Black Beans – 10 grams of Protein per Cup
When shopping for protein-rich foods, consider black beans. There are over 20 varieties of beans, including black beans, cranberry beans, and kidney beans, all of which are great protein sources. A cup of black beans provides around 10 grams of protein, along with fiber, folate, magnesium, and iron, making them nutritional powerhouses.
Incorporate these plant-based proteins into your meals to ensure a diverse and balanced diet while meeting your protein requirements without relying on animal products.