These veggie lover protein sources make it easier for vegans and vegetarians to meet their protein requirements when on a vegan or vegetarian diet, or just looking to consume less meat and more plants. Protein plays an integral part in developing and maintaining muscles as well as keeping skin and hair strong and healthy; additionally, it keeps you feeling full longer.
People often wonder where vegans obtain protein. Although vegan diets may appear difficult at first glance, meeting your daily protein requirements shouldn’t be difficult with careful planning and healthy habits. According to Dietary Rules, women typically need 46 grams and men need 56 grams (this amount may change based on factors like your activity level or age) so adjust how much protein you want each day accordingly.
1. Greek Yogurt
Greek Yogurt, with 23 grams of protein per cup.
Greek yogurt makes an amazing addition to smoothies, parfaits containing local produce or dips and can even act as a heavy cream replacement on tacos or burritos! Not only can it add calcium and probiotics, but selecting plain varieties over those containing added sweeteners can save even more sugar!
2. Lentils
Lentils = 9 grams of protein for every 1/2 cup (cooked).
Lentils are an incredible source of plant-based protein in an easily digestible package. Not only are lentils an ideal way to cater to veggie lovers’ protein needs, they’re also loaded with 8 grams of fiber – which is great for heart health, weight control and feeling full for longer.
3. Chia Seeds
Chia seeds contain three grams of protein per tablespoon.
Chia seeds are packed with protein, fiber and omega-3s – great for smoothies or jamming toast! Discover more of what makes these tiny gems such a nutritional powerhouse.
4. Quinoa
Quinoa packs 8 grams of protein into every cup (cooked).
Quinoa stands out as an outstanding plant protein because it contains all nine fundamental amino acids – making it one of the few complete plant-based proteins available! One cup of cooked quinoa provides 5 grams of fiber while also being high in magnesium, phosphorus, manganese, zinc iron thiamine folate. Quinoa also stands out for being gluten-free making it suitable for celiac disease or any gluten affectability sufferers alike!
5. Cottage Cheese
Cottage Cheese contains 14 grams of protein for every 1/2 cup serving.
Cheese has seen a revival recently (and for good reason!). Cheese tends to have higher sodium intake than Greek yogurt; keep this in mind if you are watching your salt consumption. Cheese makes a delicious treat or try adding natural ingredients for added zest!
6. Hemp Seeds
Hemp Seeds One tablespoon of hemp seeds provides four grams of protein.
Hemp seeds are an excellent source of both protein and omega-3 fatty acids, making them an enjoyable way to add some zesty crunch to smoothies, bowls and oatmeal dishes.
7. Beans (Chickpeas, Dark Beans, And So Forth)
Beans (chickpeas, dark beans and others) contain 8 grams of protein per 1/2 cup cooked (cooked).
As with lentils, beans provide us with essential dietary fiber. Plus, they’re an affordable way to add protein-rich burritos, tacos, salads and soups without breaking the bank! Not to mention being an iron-rich source from within plants!
8. Edamame
Edamame contains 5 grams of protein per 1/4 cup when shelled.
Edamame are green soybeans, commonly seen on sushi cafe menus and the cooler section in supermarkets. Available both shelled and unshelled, edamame can add protein-packed dishes like mixed green salads, sautes or grain bowls.
9. Green Peas
Green peas, 8 grams of protein for each cup
The greater part of don’t consider peas a protein source, yet they are. Green peas are heavenly as a side dish, or added to soups or mixed greens.
10. Peanut Butter
One 2-Tbspoon serving of Peanut Butter provides 7 Grams of protein!
Peanut butter and its related snacks – such as peanuts – contain fiber, protein and fat – three essential building blocks of sustenance that work together to keep us full for hours on end. Enjoy it on toast, mixed into smoothies or as part of delicious dishes by creating a nut sauce!
11. Almonds
Almonds also contain the satisfying trifecta of fat, fiber, and protein – similar to peanuts! – which make them a complete food.