7 Best Plant Based Protein Sources

One common issue regarding vegetarian and vegan diets is a lack of protein. 

Many experts do believe that a well-planned meatless diet can contain all of the nutrients you require, including protein. 

However, certain plant foods contain much more protein than others, and both recent and old studies suggest that higher-protein diets can enhance muscle strength, sensations of fullness, and weight loss. 

Here are seven plant-based foods with a high protein content per serving.

1. Soy Products

Soy and soy-based foods such as tofu often get a bad rap, but they are low in fat and naturally include a full arsenal of amino acids, including those present in meat. 

Soymilk contains more than 6 grams of protein per one-cup serving. The same portion of cow’s milk contains 8 grams. Soy milk also comes fortified with vitamin D and calcium, making it a wonderful dairy-free swap for cereal, smoothies, and baking.

Tofu absorbs the dish's flavour in which it is cooked, making it a flexible addition to any meal. It can be used in a beloved sandwich or soup as a meat alternative, along with dishes such as kung pao chicken and sweet and sour chicken. 

2. Lentils

Lentils have every nutrient imaginable. You can use them in soups, stews, side dishes, and main course mainstays such as tacos and lettuce cups. Lentils work as a meat substitute for burgers too.

Lentils are high in minerals and fibre-rich carbohydrates. They are worth eating more regularly because they have double the protein content of quinoa and a large list of vitamins and minerals.

3. Nuts

Nuts like walnuts, cashews and almonds can make terrific additions to your diet. Each nut has its own individual nutrient profile and most make great snack or cooking alternatives—as long as you aren't allergic to them. 

Almonds can be used to produce granola, almond butter, and baked goods. Stir-fries and fried rice could benefit from the buttery flavour of cashews. You can soak cashews in water overnight, then mix in smoothies and soups as a non-dairy cream substitute. Walnuts, which are high in omega-3 fatty acids, add a unique flavour and texture to smoothies and can be used as a meat substitute in vegetarian dishes.

4. Quinoa

Quinoa is another plant-based food with an amino acid profile similar to meat. Quinoa seeds are small and can be used raw or cooked in soups, salads (both cold and warm), and overnight oats. Quinoa also works well as a grain-free filler in stuffed peppers and veggie burgers. 

Cooked quinoa contains eight grams of protein, fibre, and iron per cup.

5. Seitan

Seitan is a complete protein that is prepared by combining wheat gluten and a variety of spices. People with celiac or non-celiac gluten sensitivity should avoid it due to the high wheat content. For others, it might serve as a high-protein, low-fat meat replacement. 

Seitan becomes a complete protein source with 21 grams per 1/3 cup when cooked in soy sauce, which is high in the amino acid lysine.

6. Chickpeas

Chickpeas are a plant-based protein that can be used in various ways. Chickpeas that have been rinsed, drained and dried can be seasoned and baked in the oven for a crunchy finger meal. One cup of chickpeas contains roughly 11 grams of protein and enough fibre to last a half day.

7. Protein-rich vegetables

Protein can be found in a variety of dark-coloured leafy greens and vegetables. These foods alone do not provide enough protein to meet daily requirements, but a few veggie snacks can help to boost protein consumption, especially when coupled with other protein-rich foods. 

For example, a single medium broccoli stem contains roughly 4 grams of protein, 1 cup of kale contains 2 grams of protein and 5 medium mushrooms contain 3 grams of protein. 

For a protein-packed supper, try a salad with baby greens and quinoa sprinkled on top.

Plant-based protein delivered right to your door

Many nutritionists agree that a well-planned meatless diet can offer all the nutrients you require, including protein. Certain plant foods do contain significantly more protein than others, and many studies suggest that eating a higher-protein diet can help with muscle strength, fullness, and weight loss. Doorstep Organics has all your plant-based protein needs covered. Head here to browse our product selection.

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