As you know, I’m a big advocate for unprocessed and real foods. Did you know you can meet your nutritional needs for protein by eating plant foods?! I wanted to share some info on these typical foods that you may not have known are PACKED with protein to fuel your body with tons of other added benefits – WIN WIN.
If you ask any vegetarian, vegan, or plant-centric eater, they’re usually asked a question like “How do you get your protein??” I hope to provide you with some information that can shut down the critics and show that you can nourish your body fully with plants if that’s something you’re into. If you like your meat, these plant based foods are ones that you can increase if you’re cutting back on meat heavy meals to improve your health and waistline. Adding these protein packed plant foods to your diet will certainly cause all aspects of your health to flourish such as digestion, blood sugar balance, increase in omega 3 fatty acids, minimize cravings, boost antioxidants and immunity and so much more.
1. Beans 
- ~15 grams of protein per 1 cup (cooked), slight variations for different types of beans
- Types: chickpeas/garbanzo, kidney, northern, cannelloni, black, lima, etc.
- Provide complex carbohydrates and fiber for satiety and digestion, blood sugar balance
- Great in salads, stews, to make hummus and spreads, roasting for a crunchy snack, veggie burger or falafel base, even in desserts
- Add more beans to your life by making these: Simple White Bean Pesto Salad, Spicy Black Bean Burrito Bowl, Quinoa & Grape Chickpea Salad, and Original Hummus.
2. Lentils
- 18 grams of protein in 1 cup of cooked lentils
- Lentils are one of the most versatile pulses! Add them to stews, soups, savory dips, make meatballs, burgers, vegetarian sloppy joe’s or even taco “meat”
- Lentils don’t have be soaked like other dried beans. They also have a short cooking time! Cook them over a long period to aid as a thickening agent for stews
- Filled with fiber to aid in digestive health and feed healthy gut bacteria, regulate blood sugars, improve satiety
- Add more lentils to your life by making these: Hearty Lentil Meatballs, Lentil, Carrot & Raisin Salad, Roasted Sweet Potato Salad
3. Spirulina
- 2 tablespoons of spirulina = 8 grams of protein
- You may be surprised to find protein in this plant based algae powder, but it actually contains 4 grams of protein per tablespoon as well as all of the essential amino acids, making it a great source of protein for vegans and vegetarians
- Add spirulina to lemon or apple cider vinegar water, smoothies/smoothie bowls, oatmeal/overnight oats and more! This blue-green algae will turn anything you put it in a beautiful blue-green hue! *Cue the blue-green smoothie bowls*
- Also shown in studies to help reduce allergies due to it’s anti-inflammatory effects
4. Nuts
- Protein in nuts: about 7 g per 1 ounce. Almonds = 7 grams per 1/4 cup, Hazelnuts = 5 grams per 1/4 cup, Pistachios ~6 grams per 1/4 cup, Walnuts = 5 grams per 1/4 cup.
- Good source of magnesium (which commonly lacks in the standard American diet), vitamin E, low glycemic (doesn’t raise blood sugar), contain healthy fats that aid in metabolism
- Great as a snack with fruit, topping for yogurt or oatmeal, grind into flours for baked goods and crusts, add to salads, and the list goes on! Don’t forget nut butters for added protein. Look for a very basic ingredient list (i.e. almonds, sea salt)
- Macadamia nuts are not only a good source of protein but are extremely high in selenium, an antioxidant and immune booster
- Add these recipes to your life to boost your intake of nuts: Simple Pesto White Bean Salad, Nutty Pumpkin Banana Smoothie, Creamy Cashew Banana Oatmeal, and Kale Salad with Spiralized Apples & Walnuts
5. Hemp Seeds
- Protein in hemp seeds: 10 grams of protein per 3 tablespoons (!), high amino acid profile, yet does not contain 100% of all essential amino acids. (A.k.a. don’t rely on as your main protein source – lacks leutine. Eat a variety!)
- Also contain omega 3 fatty acids, fiber, magnesium, iron, potassium
- Add hemp seeds to salads, smoothies, yogurts, and oatmeal! Sprinkle on plant based meals for higher protein intake, stir into soups and stews. These little guys are so versatile and have a delicious nutty taste. You can also find hemp seeds ground into hemp seed protein powder for a great protein/fiber combination for gut and digestive health.
- Blend 3/4 cup of hemp seeds with 2 cups of water and a pinch of sea salt to create your very own hemp milk with zero additives!
6. Quinoa
- 8 grams of protein per 1 cup (cooked), contains all essential amino acids (complete protein, which is rare for a plant food)
- Technically a seed, gluten free, high fiber, good source of iron
- Always rinse before cooking, as quinoa is naturally coated with saponins which may provide a bitter taste
- Great for breakfast (Fresh Plates recipe to follow soon!), mixed in salads (Quinoa Grape & Chickpea Salad), great as a side dish with vegetables, made into veggie burgers (Broccoli Tricolored Quinoa Burgers), formed into a crust (Quinoa Crusted Spinach & Feta Quiche), also try this Golden Quinoa + Edemame Bowl
7. Seeds 
- Protein in 1 oz. of seeds: Pumpkin seeds = 9 grams, Chia seeds = 5 grams, Flax seeds = 5 grams, Sunflower seeds ~ 6 grams
- Take your health to the next level by adding seeds to your diet to boost protein, fiber, omega 3 fatty acids, improve gut health and digestion, help your body get rid of cholesterol, etc!
- Add seeds to smoothies, oatmeal, yogurt, stews, etc.
- Add more seeds to your life by making these recipes: Ravishing Red Smoothie Bowl, Cocoa Fresh Energy Balls, Citrus Avocado Zoodles Bowl
8. Peas
- Yes, peas are totally full of protein! They contain 8 grams of protein per 1 cup, which can greatly contribute to overall protein intake
- I love adding frozen peas to smoothies to add to the creamy texture and boost the protein and fiber content
- Add them to high fiber pasta while boiling (I love Banza chickpea pasta, Trader Joe’s black bean pasta or wide varieties of brown rice/quinoa blend pastas) to create 1 pot cooking and boost nutrition
9. Tempeh/ Tofu/Edemame
- 20 grams protein per 1 cup
- Edemame = the unprocessed soybean still in the pod in which its grown
- Tofu and tempeh are soybean based products that are 100% plant based. I recommend organic as most of the soy beans grown in the US are genetically modified
- Tempeh and soy based miso are fermented which benefits the gut flora
- Try tempeh and tofu in all sorts of dishes – baked, sautéed…it’s very versatile!
- Blend silken tofu into smoothies to boost protein
- Snack on edemame for a high protein boost or try this Golden Quinoa + Edemame Bowl
10. Amaranth
- Amaranth = 9 grams of protein per 1 cup (cooked)
- Whole grain, similar texture to quinoa yet smaller in size
- Also contains 5 grams of fiber per cup!
- Great to make for breakfast as porridge or soaked overnight, add to salads to boost protein/fiber and increase satiety, cold grain salads with vegetables, etc.
- Contains essential nutrients such as 30% DV of iron and 40% magnesium per cup (NICE!)
Other posts you might like to help boost the plant based protein in your life:
+ Looking for more? Work with me to achieve your health and wellness goals and feel your best! Don’t worry if you’re not local, let’s work together over the phone or video!
Samantha
