The eternal question posed by people following a plant-based diet is “what are alternative sources of protein?” Once animal protein sources have been removed from their diet, most people feel at a loss as to where they can find protein-rich food. However, protein can be found in an abundance of plant-based foods that should be a staple in every plant-based kitchen. Here are 10 sources of plant-based protein that you should keep handy in your kitchen at all times for a quick protein-packed meal:
Nutrition: 1 cup = 10g protein
Nutrition: 1 cup = 19 grams of protein.
Lentils are a rich source of protein, carbohydrates, and fiber. Keep a stock of cooked lentils in the fridge and all you have to do is heat it up and add some veggies or keep chilled and make a salad!
Nutrition: 1 cup cooked lentils = 18g protein
Nutrition: 100g of cooked Spinach= 5g protein
Broccoli has more protein than beef per calorie, 30 calories of broccoli has about 4.5 grams of protein. Keep broccoli in your kitchen and be sure to include it in your salads, smoothies, in a stir-fry for a few extra grams of protein in your meals.
Nutrition: 1 cup = 2.6 g protein
Nutrition: 1 cup cooked beans = 15g protein
Nut butters are a great source of vegetable protein, but it’s important to consume in moderation as this food is high in fat (the healthy kind!). Keep a jar of all-natural almond butter in your pantry at all times for a 2-minute meal! Spread on bread, in smoothies, on oatmeal, use as a dip, or out of the jar; the options for this one are endless!
Nutrition: 1 cup almond butter = 52 g protein
Quinoa is a grain that is used just like rice, and is a good source of carbohydrates, protein and fiber. Keep cooked quinoa in the fridge as this versatile food can be used to whip up a quick breakfast, lunch or dinner. Heat up and add fruits and cinnamon for a flavorful breakfast or add veggies and herbs for a nutritious lunch or dinner.
Nutrition: 1/2 cup cooked quinoa = 8 protein
Nutrition: 2 tablespoons spirulina = 8g protein
Nutritional yeast is the perfect cheese-replacement in a plant-based diet due to its cheesy flavor. Keep nutritional yeast in your kitchen at all times to sneak in protein with any meal. Whether it’s a salad, veggies or grains you can simply sprinkle nutritional yeast to up the flavor ante.
Nutrition: 3 tablespoons nutritional yeast = about 12g protein