Nutripedia

One of the most common myths about plant-based diets is that they lack sufficient protein. The truth is, the plant kingdom is brimming with powerful, high-quality protein sources. Incorporating these foods into your diet can help you build muscle, stay full, and thrive. Here are five of the best.

1. Lentils

These tiny legumes are a nutritional powerhouse. A single cup of cooked lentils packs about 18 grams of protein and 15 grams of fiber. They're also rich in iron and folate. Lentils are incredibly versatile and can be used in soups, stews, salads, and even as a meat substitute in dishes like shepherd's pie.

2. Tofu & Tempeh

Made from soybeans, tofu and tempeh are complete proteins, meaning they contain all nine essential amino acids your body needs. Tofu is soft and absorbs flavors well, making it perfect for stir-fries and scrambles. A 100g serving has about 8-10 grams of protein. Tempeh, its fermented cousin, is firmer and has a nutty flavor, boasting around 20 grams of protein per 100g serving. It's fantastic grilled, baked, or added to sandwiches.

3. Quinoa

Often mistaken for a grain, quinoa is actually a seed. It's another complete protein, providing about 8 grams of protein per cooked cup. It's also gluten-free and high in fiber, magnesium, and iron. Use it as a base for salads, a side dish instead of rice, or even as a breakfast porridge.

4. Chickpeas (Garbanzo Beans)

Whether you're making hummus, roasting them for a crunchy snack, or adding them to a curry, chickpeas are a fantastic source of protein. A cooked cup contains about 15 grams of protein. They are also an excellent source of fiber, which aids digestion and helps keep you feeling satisfied.

5. Nuts and Seeds

Don't underestimate the power of small packages. Nuts and seeds are dense in protein, healthy fats, and other essential nutrients.

Hemp Seeds: About 10g of protein per 3 tablespoons. Great sprinkled on salads or in smoothies.
Pumpkin Seeds: About 9g of protein per 1/4 cup. A perfect snack.
Almonds: About 6g of protein per 1/4 cup. Great for snacking or as almond butter.

By incorporating a variety of these foods into your daily meals, you can easily meet your protein needs on a plant-based diet and reap the myriad health benefits they offer.