In recent years, plant-forward diets have become quite popular, driven by the health benefits they have and the positive impact on the environment. According to research, adopting a plant-forward approach can enhance overall well-being while reducing ecological strain. If you are planning to make the switch, then you may be wondering: “can I get enough protein? What are the best plant-based sources of protein?”
People choose vegan diets for several reasons, including health, animal welfare, and even religious beliefs. In 2016, the Academy of Nutrition and Dietetics affirmed that well-planned vegetarian and vegan diets can meet the nutritional needs of children, adults, and even pregnant and breastfeeding women.
However, getting enough protein, minerals, and vitamins can be quite challenging for those who avoid meat and animal products. Hence, it is required that you properly plan for it to ensure adequate intake of some essential nutrients like calcium, iron, and vitamin B12.
Some of the benefits of consuming plant-based proteins include:
Studies have shown that while vegans tend to consume less saturated fat and dietary cholesterol, they also have the lowest intakes of protein, calcium, and overall energy.
The consumption of fortified meals was probably the reason why their vitamin B12 levels were within the usual range. This emphasizes how crucial it is to carefully plan meals and, in certain situations, use supplements to guarantee that a vegan diet provides enough nutrients.
Nutrient-rich plant-based foods can provide ample protein and essential vitamins and minerals, often with fewer calories than animal-based options. Here are 10 of the top plant-based protein sources you can add to your diet:
Some of the best plant-based protein sources you will find are soy products. Their protein content varies based on how they are prepared.
Because it takes on the characteristics of the food it is cooked in, tofu may be used in a wide variety of cuisines, making it incredibly adaptable. It can be used as a meat substitute in sandwiches, soups, and popular dishes like kung pao chicken or sweet and sour chicken.
Cooked chickpeas are a great plant-based protein source; they can be eaten hot or cold in a variety of cuisines and are very adaptable. Chickpeas can be roasted with paprika for a crispy, delicious snack or used in stews and curries.
There is enough protein and healthy fats in peanuts, which may support heart health.
Peanut butter is also a good protein source, containing 3.6g per tablespoon, making peanut butter sandwiches a nutritious and satisfying snack.
Red and green lentils are rich in protein, fiber, and essential nutrients like iron and potassium.
Lentils are an amazing source of protein that can be easily incorporated into meals. They work well in stews, curries, salads, or mixed with rice for an added nutritional boost.
Almonds are a rich source of protein as they are also high in vitamin E, and this supports healthy skin and eye function.
Seeds are nutrient-dense, low-calorie foods packed with fiber and heart-healthy omega-3 fatty acids. Chia seeds, in particular, are a complete protein, providing 2g of protein per tablespoon.
Adding them to smoothies, sprinkling them on top of plant-based yogurt, or soaking them in water or almond milk to make a pudding are all simple ways to incorporate them into meals.
Individually, rice and beans are not complete protein sources, but when combined, they form a complete protein.
This classic pairing can be enjoyed as a side dish or transformed into a protein-rich meal by mixing rice, beans, and hummus, then spreading it on a sprouted-grains bread.
Spirulina, a nutrient-dense blue-green algae, contains approximately 8g of protein per 2 tablespoons. It is also an amazing source of iron, B vitamins (excluding B12), and manganese.
Spirulina is readily assimilated into the diet by adding it to water, smoothies, or fruit juice. It is also available as a powder or supplement. It can also be sprinkled over salads or snacks to boost protein intake.
Quinoa is a very Protein-rich grain and a complete protein, meaning it contains all essential amino acids.
In addition to protein, quinoa is stacked with magnesium, iron, fiber, and manganese, and this makes it a highly nutritious choice. Its versatility allows it to be used in salads, grain bowls, soups, or as a substitute for rice.
A large baked potato provides 8g of protein per serving and is also rich in potassium and vitamin C.
For a healthier, protein-boosted alternative to butter, try topping your potato with 2 tablespoons of hummus, which adds both flavor and an extra 3g of protein.
A lot of dark leafy greens and vegetables contain protein, though they may not provide enough on their own to meet daily protein needs. However, adding them to meals can help boost overall protein intake, especially when paired with other protein-rich foods.
For a nutrient-dense, protein-packed meal, try a salad with baby greens topped with quinoa for an extra protein boost.
The Academy of Nutrition and Dietetics recommends a minimum daily protein intake of 0.8 grams per kilogram of body weight, which amounts to about 60 grams for a person weighing 74kg. However, individuals looking to build muscle, pregnant or nursing women, and older adults may require higher protein intake.
Animal products like meat, eggs, and dairy are naturally rich in protein, an essential nutrient composed of amino acids. Because these foods provide all nine essential amino acids that the body cannot produce on its own, they are considered complete protein sources.
While many plant-based foods lack one or more essential amino acids, some, such as soybeans and quinoa, are complete proteins. Those following a vegan or vegetarian diet should consume a variety of plant-based foods to obtain the full spectrum of amino acids. High-protein plant sources include tofu, tempeh, lentils, nuts, seeds, and quinoa.
Meeting nutritional needs with plant-based foods is entirely achievable—and often easier than people realize.
By incorporating these strategies, you can effectively meet your protein needs on a plant-based diet while ensuring balanced nutrition.
Incorporating more plant-based protein into your diet benefits both your health and the environment. With a bit of planning and a willingness to explore new options, you can take advantage of the wide variety of plant-based protein sources available to nourish your body and support overall well-being.
Consulting a doctor or nutritionist is essential when adopting plant-based proteins, as some vital nutrients may be lacking. They can help determine whether dietary supplements are needed or guide you in selecting nutrient-rich foods to ensure a well-balanced diet.
