If you don’t eat meat, where do you get protein?
If you are vegetarian, vegan, or simply aim to eat a meat-free diet, chances are you have been asked this question numerous times. The truth is that protein is found in great quantities within many whole food sources: think nuts, legumes, vegetables, fruits and grains. If you incorporate a variety of these whole foods into your diet each day, you will consume the necessary amount of each of the nine amino acids that are considered “essential” to one’s diet. Below, you’ll find a list of some of the best sources of plant-based protein- all rich in one or more of the nine essential amino acids.
What foods are the best sources of plant-based protein?
Below are the categories of some of the most plant protein-dense, whole food sources, as well as a few specific foods highlighted along with their protein content. See the chart to discover the protein content of your favorite plant-based protein sources.
NUTS: Aside from being protein-dense, tree nuts and peanuts contain a good amount of healthy fats, large amounts of fiber, and an abundance of phytonutrients. Nuts are easy foods to snack on in your day-to-day life, and an even easier way to boost protein levels in your diet.
Macadamia nuts: 1 cup = 11 g protein
Almond nut butter: ¼ cup = 13 g protein
Walnuts: 1 cup = 15 g protein
Almonds: 1 cup = 20 g protein
LEGUMES: Legumes should be a staple in anyone’s diet, as they are extremely protein-dense- as well as full of many other essential nutrients. For instance, beans are amongst the most highly nutritious foods in existence; containing high levels of fiber, potassium, iron, zinc and many more important nutrients. Cook black beans with rice, dip your veggies in hummus (made from chickpeas), or make a delectable lentil soup- the possibilities with legumes are seemingly endless!
Kidney beans: 1 cup = 7 g protein
Lentils: 1 cup = 18 g protein
Black beans: 1 cup = 39 g protein
Chickpeas: 1 cup = 39 g protein
VEGETABLES: While most vegetables are very low in caloric and fat content, they are full of many vital nutrients such as fiber, folic acid, potassium, vitamin A, vitamin C- just to name a few. Head over to your local supermarket, farmer’s market, or maybe even your garden to pick up some protein-dense vegetable sources.
Spinach: 1 cup = 0.9 g protein
Mustard greens: 1 cup = 1.6 g protein
Beets: 1 cup = 2.2 g protein
Kale: 1 cup = 2.9 g protein
Brussel sprouts: 1 cup = 3 g protein
FRUITS: The benefits of fruits are seemingly endless. From their low fat content to their high fiber content, it is not a surprise that so many fruits contain large amounts of protein. Fruits are easy to snack on raw, to freeze as popsicles, or to blend into smoothies. The ways you can incorporate fruits into your diet are immense- it’s all up to you!
Grapefruit: 1 cup = 1.8 g protein
Apricot: 1 cup = 2.3 g protein
Avocado: 1 cup = 2.9 g protein
GRAINS: Whole grains are remarkable sources of protein- as well as packed with a wide range of minerals that are intrinsic to one’s diet. Grains contain crucial vitamins, including B vitamins, which help us convert our food to fuel throughout the day.
Brown rice: 1 cup = 4.5 g protein
Wild rice: 1 cup = 7 g protein
Quinoa: 1 cup = 24 g protein
Teff grain: 1 cup = 26 g protein
How do I know if I’m not getting enough protein?
Chances are you may not be consuming enough protein if you exhibit any of the following signs:
- Constantly tired or easily fatigued throughout the day
- Your brain feels foggy- you are unable to focus, your attention span rapidly dwindles
- Consistent headaches, nausea
- Loss of muscle mass or the inability to build it
- Consistent and significant hair loss
- Brittle nails
- Constant craving of sweets, never feeling full after meals
If you notice you are beginning to feel any of the symptoms listed above, it is likely that your body is trying to communicate that it needs more protein to properly function.
If this is the case, don’t panic yet! Keep scrolling to check out some of my favorite ways I incorporate more protein into my daily diet below.
Maura’s tips to add more plant-based protein to your diet:
Easy Banana & Strawberry Smoothie
1 Banana
1 cup strawberries
1 cup almond milk or other non-dairy milk
1 scoop of your favorite protein powder (see below for some of my favorites!)
Mix in a blender for 1 minute & enjoy!
Favorite protein powders:
Sunwarrior Protein Powder: This is a great protein powder to add to smoothies. I have also put a scoop in soup when I feel like my body needs extra protein– you can do so if you choose the natural flavor! Another great idea is mixing the chocolate flavor with your milk alternative to create an awesome milkshake!
Pumpkin Protein Powder: This is a good way to change things up a bit! I have baked it with squash and have added it to soup– it has an amazing flavor!
Other favorite protein sources:
Hemp Seeds are great to add to salads on top of fruits or veggies! You can also make a hemp seed spread or hemp milk! They are the perfect mix of protein and healthy fat.
Spirulina is my favorite go-to supplement! I take it with me wherever I go. I have a bottle in my car, gym locker and purse. If I find myself hungry or running low on energy I pop about 10 in my mouth and can feel my energy come back within minutes! I take them before most runs and workouts. Love them!
Nori sheets are another one of my favorites! They make the best travel snack and are a must-have in the house. There’s no need for bread or crackers when you have nori sheets around! I use these for everything from a quick snack to wrapping veggies and a dressing in them.