7 Healthy Sources of Plant Protein You’ll Love
Plant-based foods are a great options to help add more protein to your diet. However, most plant-based sources are considered to be incomplete because they are low in one or more essential amino acids. Despite this fact, you can acquire all the essential amino acids from a plant-based diet as long you have a sufficient, balanced and varied diet.
Different protein sources may contribute differing amount of calories, nutrients, dietary fat, and carbohydrates. The amount of protein also varies by source. Plant-based sources of proteins include beans, peas, lentils, nuts and seeds.
Many wild greens are trending like chlorella, algae, alfalfa, duckweed, spirulina and more. However, our top foundational plant-based proteins include soy, beans, lentils, pumpkin seeds, almonds, quinoa and peas. Keep it fun and simple with plant protein!
1. SOY is unique as it’s one of the few plant-based foods that is considered a complete protein. Soy is extremely versatile and come in many different formats such as edamame, tofu, tempeh, soy yogurt, soy milk, and more! [1 cup of soy milk = 7 – 8 grams protein]
2. PINTO BEANS are a fibrous legume packed with protein. There are many different types of beans to choose from such as kidney beans, navy beans, lima beans, green beans and more! [1/2 cup of cooked pinto beans = 10 – 14 grams protein]
3. FLAX is a type of seed that contains protein and unsaturated fat. Flaxseeds contain omega-3 fatty acids, which are essential nutrients required through diet. Try flaxseed granola, flaxseed oils or buy the seed and top off recipes. [1 ounce of flax = 5 to 6 grams protein]
4. PUMPKIN SEEDS are derived from a squash family favorite, pumpkins! Pumpkin seeds provide fiber and healthy fats. Toss seeds in a salad, make seasoned nuts, or try a bar with pumpkin seeds. [1 ounces of pumpkin seeds = 9 – 10 grams protein]
5. ALMONDS are nuts, but actually come from a flowering plant. Almonds are nutrient-dense providing fiber, vitamin E, magnesium, and of course protein. Vary it up with almond butter, almonds milk or just used the almonds to top off oatmeal or salad. [1 ounces of almonds = 5 – 6 grams protein]
6. QUINOA is a whole grain that is considered an ‘ancient grain.’ It’s rich in protein, magnesium, zinc, iron and folate. Quinoa makes a great side dish or delish quinoa salad! [1/2 cup cooked quinoa = 4 – 5 grams protein]
7. GREEN PEAS are classified as a starchy vegetable, complex carbohydrates and even a protein source. Peas contain nutrients such as protein, fiber, vitamin C, vitamin K, iron, zinc, folate, potassium and more. Who knew such a small little green pearl could carry such diverse nutrition! [1/2 cup cooked green peas = 4 – 5 grams protein]
We know getting enough protein in your diet can be challenging at times, so don’t forget to check out our vegan protein bars – available in three delicious flavors! Our vegan high protein bars have a blend of pea, brown rice, and pumpkin protein for people seeking a multipurpose nutritional bar that can go from a workout accompaniment to an energy boosting snack to a meal replacement when paired with a piece of fruit.