5 High-Protein Vegan Options
February 24, 2017
Protein is the building block of a healthy body – without protein, we can’t build and repair muscle, keep energy up, create hormones to regulate our bodies, or heal and fight off colds and disease.
Understanding how important protein is, plant-based eaters may wonder if they can get enough of it solely from plants. The short answer is YES!
With that in mind, we’ve pulled together some great plant-based sources of protein for you to consider.
One: Eat Your Veggies
Green veggies are a great source of protein! Spinach, peas, and kale all offer a powerful protein punch and can be consumed cooked or raw. Broccoli is a perfect choice too, and you can feel free to combine your veggies with other high-protein foods for an additional punch of protein.
Two: Beans and Lentils
When it comes to plant-based sources of protein, you can’t go wrong with a few beans. Or lentils. One cup of cooked lentils can provide a whopping 18 grams of protein. Other great sources include black beans, kidney beans, chickpeas, but truly, the options are endless when it comes to beans and legumes. Look for unique beans at your specialty foods store or the farmers market.
Whether you’re building a vegan bowl or looking for a healthy side, quinoa is a great option and also lets you bump up your protein intake. One cup of cooked quinoa contains 8 grams of protein, and if you combine it with other protein-rich foods, you’ll quickly reach your daily intake while also providing your body with lots of essential nutrients.
For a change-up, buckwheat is also a great option at 6 grams per cup, cooked.
Four: Go Nuts! (and Seeds)
Nuts are another terrific protein source. Just ¼ cup of almonds is 8 grams, while 2 tbsp of almond butter is 7 grams. Pecans, walnuts, pistachios and cashews are also a great choice. When it comes to seeds, look for sunflower, pumpkin, hemp, chia and flax seeds. Be sure to keep an eye on your serving size of nuts and seeds as they do pack a lot of calories.
Five: Vegan Protein Powder
For a quick protein pick-me-up, you can’t go wrong with a good plant-based protein powder. Have it in a quick and healthy breakfast smoothie, or an afternoon pick me up. You can even combine protein powder with some of your favorite recipes like brownies, muffins, and pancakes to ensure your meals are protein packed.
You’ll love our 100% organic, Plant-Protein Powder. It’s packed with 16g of plant-protein and available in delicious chocolate, strawberry and vanilla as well as natural (unflavored and unsweetened).
How Much is Enough?
The recommendation for adult protein intake is about 0.36 grams per pound of body weight. For people who are active this amount can increase – but on average 50-60 grams per person per day. This might sound like a lot, but if you incorporate a few protein-packed foods into each meal, it will quickly add up.