Discover how to get enough protein on a plant-based diet with a variety of legumes, whole grains, nuts, seeds, and plant-based protein powders.
As more people adopt plant-based diets for health, environmental, or ethical reasons, the question of how to get enough protein becomes increasingly important. Understanding these options and how to incorporate them into your diet can help ensure you’re meeting your nutritional needs. Read on to know them all!
Lentils are another protein powerhouse, with approximately 18 grams of protein per cooked cup. They cook quickly and can be used in soups, curries, salads, or even veggie burgers. Lentils come in several varieties, including green, brown, and red, each with its own unique texture and flavour.
Also known as garbanzo beans, chickpeas provide about 14.5 grams of protein per cooked cup. They are incredibly versatile and can be used in everything from hummus and falafel to salads and grain bowls. Roasted chickpeas also make a satisfying and protein-rich snack.
Whole grains are often overlooked as a source of protein, but they can contribute significantly to your daily intake. While not as protein-dense as legumes, whole grains provide a complete nutritional profile when combined with other plant-based proteins.
These ancient grains are hearty and can be used in soups, stews, or grain bowls. They also add a satisfying chewiness to dishes, making them a great base for meals.
Oats are not only a breakfast staple but also a good source of protein, with about 6 grams per cooked cup. Overnight oats, oatmeal, or adding oats to smoothies or baked goods can boost your protein intake while providing important nutrients like fibre and iron.
Nuts and seeds are packed with protein, healthy fats, and other essential nutrients. These foods are perfect for snacking, adding to dishes, or using as a topping for salads, yoghurt, or oatmeal.
Almonds provide about 6 grams of protein per ounce (about 23 almonds). They can be eaten raw, roasted, or made into almond butter. Adding almonds to your diet can also provide a good dose of vitamin E and healthy fats.
Chia seeds may be small, but they are mighty when it comes to protein, offering about 4.7 grams per ounce. These tiny seeds are also high in fibre and omega-3 fatty acids. They can be added to smoothies, oatmeal, or used to make chia pudding.
Hemp seeds are another excellent source of plant-based protein, with about 10 grams per ounce. They have a mild, nutty flavour and can be sprinkled on salads, yoghurt, or added to smoothies for an extra protein boost.
Combining grains with legumes, such as rice and beans, creates a complete protein. Other examples include hummus (chickpeas and sesame seeds) and whole-grain bread with peanut butter. While it’s not necessary to combine these foods in a single meal, eating a variety of plant-based proteins throughout the day ensures you get all the essential amino acids your body needs.
Getting enough protein on a plant-based diet is entirely achievable with a little planning and variety. By incorporating a diverse range of legumes, whole grains, nuts, seeds, and plant-based protein powders into your meals, you can meet your protein needs while enjoying delicious and nutritious foods. Whether you’re a full-time vegan or simply looking to reduce your meat consumption, exploring the world of plant-based proteins offers endless possibilities for a healthy and balanced diet.
