Plant Based Protein

Plant Based Protein

Today, we’ll take a look at some of the best sources for Plant-based Protein.  The right choices can yield excellent sources of protein and other nutrients, often with fewer calories than animal based products. 

Some plant based products (e.g. soy beans and quinoa) are complete proteins - meaning they contain all 9 essential amino acids that your body needs.  Other products can be missing some of these amino acids - it’s important to get familiar with the make-up of your plant based proteins and to eat a varied diet to ensure you’re getting everything you need! 

Sources of plant-based protein with a high protein content per serving include: 

1. Tofu, tempeh, and edamame

The soy products are some of the most powerful sources of protein in a plant-based diet.  Consider 

 a) firm tofu (soybean curds) - 10 g of protein per ½ cup

 b) edamame beans (immature soybeans) -  8.5 g of protein per ½ cup

 c) tempeh - 15 g of protein per ½ cup

Since tofu takes on the flavour of whatever it is prepared with, you can add it to almost any meal to pack on some protein to your macro count. 

2. Lentils

Red or green lentils contain plenty of protein and fibre, as well as iron and potassium. Cooked lentils contain 8.84 g of protein per ½ cup.

Lentils are easily incorporated into many recipes to add or boost protein in stews, curries, salads, or rice.  

3. Chickpeas

Cooked chickpeas are high in protein - approximately 7.25 g per ½ cup.

Enjoy these versatile little jewels hot, cold, or roasted in the over with some spices.  Feel free to experiment with them hot in stews or curries, and cold in your choice of salads!  Hummus (chickpea paste) makes a great protein rich alternative to butter or other spreads.  

4. Peanuts

Peanuts contain about 20.5 g of protein per ½ cup and are full of healthful fats.  Peanut butter (natural - not the processed sugar stuff) is also protein rich offering about 8 g per tablespoon.  

5. Almonds

Looking for a quick snack - almonds provide 16.5 g of protein per ½ cup and provide a boost of vitamin E to support healthy skin and eyes.  

6. Spirulina

Spirulina is an algae (blue or green) with about 8 g of protein per 2 tablespoons. Also a great source of iron, and some of the B vitamins (not B12) and manganese.  Add spirulina powder to water or your smoothies. 

7. Quinoa

Quinoa is a high-protein grain and is a complete protein. Cooked quinoa contains 8 g of protein per cup.  Quinoa also provides nutrients like magnesium, iron, fibre, and manganese.  Use this grain as a substitute for pasta in your stews or soups, add to a salad, or eat as a side with your main dish. 

9. Chia or Hemp seeds

Chia seeds are low-calorie, fibre rich, and contain heart-healthy Omega-3 fatty acids. Chia seeds are also a complete source of protein adding 2 g of protein per tablespoon.  Hemp seeds are also a complete protein and add 5g of protein per tablespoon.  Add either them to your smoothie, or soak them in water or almond milk to make a “pudding” that will also help cleanse your digestive system.

10. Beans & rice

Beans and rice are both incomplete proteins - but taken together you get a complete protein source, adding 7g of protein per cup.  Check out this combo as a power side dish tonight! 

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