We know a lot of people often worry about adapting to a vegan diet because they simply believe they won’t get the right amount of protein, but little. Do they know that plant-based sources have significantly more protein than other meat or fish options?
To help you switch from animal-based sources of protein to healthier plant-based choices we have outlined some of the best plant-based sources of protein.
– Tofu & Edamame
Tofu and edamame all originate from soybeans, which are considered a whole source of protein. This means that they provide the body with all the essential amino acids it needs.
Edamame is immature soybeans with a sweet and slightly grassy taste. They need to be steamed or boiled prior to consumption and can be eaten on their own or added to soups and salads.
– Nutritional Yeast
Nutritional yeast is a deactivated strain of yeast retailed as a yellow powder or flakes. It has a cheesy flavor, which makes it a popular ingredient in dishes like mashed potatoes and scrambled tofu. It can also be sprinkled on top of pasta dishes or even enjoyed as a savory topping on popcorn. This complete source of plant protein provides the body with 14 grams of protein and 7 grams of fiber per 28 grams.
– Amaranth and Quinoa
Although often referred to as ancient or gluten-free grains, amaranth and quinoa don’t grow from the grass as other cereal grains do. Nevertheless, they can be prepared or ground into flours similar to more commonly known grains. Amaranth and quinoa provide 8–9 grams of protein per cooked cup (240 ml) and are complete sources of protein, which is quite rare among grains.
– Spinach & Kale
Spinach is a popular “superfood”, but also a great source of protein. This leafy vegetable is loaded with vitamins, minerals, and antioxidants and within that deep dark green color is also full of protein.
Kale is honestly one of the best greens and vegetable choices out there with numerous health benefits, kale is the king of superfoods. You can add it to a salad, soup or casserole, or blend a handful into a green smoothie and you’ll rest assured that you are getting your daily dose of protein.
– Peanut Butter
Nut kinds of butter are a great source of protein and perfect to add to your morning smoothie before the gym – an average of 7-8 grams of protein per 2-tablespoon serving, almond, and peanut butter are some of the nut kinds of butter with the highest protein content. This amount of protein is equivalent to what is found in an egg or 1 ounce of meat. It is a sufficient amount of protein for a snack or to supplement your protein intake in a meal.
Beans and lentils are a great source of protein and very reasonably priced – So whether you prefer kidney, white, black, or pinto beans, a quick way is to buy cans of beans, rinse and drain them to remove 40% of the sodium, and use them in everything. Or if you have time use dried beans and soak them overnight before cooking them in a pan.