When you hear the word “protein,” what’s the first thing that comes to your mind? A juicy steak? A moist chicken breast? Indeed, meat is one of the most common sources of protein. However, it’s a myth that you need animal proteins to meet your daily protein and amino acid requirements. While animal proteins are considered “complete proteins” because they provide all nine essential amino acids that our bodies can’t produce on their own, there are several plant sources that also meet this requirement.
In my family, like many families in the US (and many other countries), we’ve been raised to believe that animal protein should be at the center of our meals for them to be satisfying. But over the years I’ve learned that’s simply not true. When it comes to red meat, it’s hard to argue against the fact that plant-based alternatives are a much better heart-healthy choice. Diets consisting mostly of white meat or plant-based proteins have the most positive effects on LDL cholesterol, mainly because white meat and plants contain fewer saturated fats than red meat choices. However, your microbiome (and thus your body) thrives on a fiber-rich plant-based diet, which includes fruits, vegetables, nuts, legumes, and whole grains. In other words, you don’t need to eat meat to hit your daily protein needs.
But how much protein do you need? Take your weight in pounds and multiply it by 0.36; that’s how many grams of protein you need to consume daily. For instance, at my weight of 130 pounds, I’d need about 47 grams of protein each day. Meeting this requirement is not a problem for me, whether I eat meat or not. As someone who follows a mostly plant-based diet, I occasionally enjoy chicken or fish because my body and taste buds crave it, but the point is, I can easily meet my daily requirement with plant based proteins.
Whether you’re trying to lose weight or simply reduce your consumption of animal-based products for any reason, I’m here to share some of my favorite plant-based proteins that help me meet my daily protein needs and might help you on your journey too!
1. Lentils: On average, 1/2 cup of cooked lentils contains approximately 9 grams of protein. Lentils are an excellent plant-based source of protein and a valuable addition to a balanced diet. They can be used as a base for veggie burgers or made into a delicious soup or stew.
2. Nuts: Per 1/4 cup: Almonds contain 6 grams, Walnuts 4 grams, Cashews 5 grams, Pistachios 6 grams, Pecans 2.5 grams. Nuts not only provide protein but are also high in healthy fats, fiber, and other beneficial nutrients. Consume them in moderation though due to their high calorie content. Nuts are great on salads, in healthy oatmeal cookies, or just enjoyed straight from the bag.
3. Almond Butter: Almond butter is a nutritious plant-based spread rich in protein, healthy fats, vitamins, and minerals. For every 2 tablespoons, you’ll consume 6-7 grams of protein. It can be a delicious addition to your meals, snacks, or recipes. And is more friendly on your cholesterol than peanut butter. I love having a couple of tablespoons with my daily apple.
4. Tofu: Made from soybeans, tofu is a versatile and popular plant-based source of protein. A 1/2 cup serving of tofu typically contains around 10-12 grams of protein. It can be used in various dishes and cooking styles. It’s super versatile as tofu takes on the flavors of the spices that you cook it with. I use tofu instead of meat in tacos, sloppy joes, or simply roasted on a sheet pan with plenty of seasonings, served with yummy veggies.
5. Tempeh: A 1/2 cup serving of tempeh contains around 15-20 grams of protein. Tempeh is a fermented soybean product known for its high protein content. It’s also a good source of fiber, iron, and calcium. Enjoy it in stir-fry or make it into a veggie burger mixed with other tasty veggies.
6. Beans: Per ½ cup serving, beans are nutritious legumes and excellent plant-based sources of protein, dietary fiber, and various other nutrients. Here’s the protein breakdown by type of bean: Black 7.6 grams, Kidney 7.7 grams, Pinto 7.5 grams. I like to make them into a yummy bean veggie burger, add them to soups or stews, and even use them in my tofu tacos or on salads. In fact, last week I made a delicious black bean soup that didn’t even need meat to be filling and delicious!
7. Oats: A popular healthy grain and a good source of dietary fiber and other nutrients, make them a nutritious choice containing 6 grams for ½ cup of cooked oats. My favorite way to enjoy oats is in my healthy oatmeal spice cookies (see blog post dated May 19, 2023 “Healthy Eats…”).
8. Chickpeas: A 1/2 cup serving of cooked chickpeas contains around 7-8 grams of protein. Chickpeas, also known as garbanzo beans, are a versatile legume and a common ingredient in many dishes, such as hummus and salads. They are a good plant-based source of protein, dietary fiber, and other essential nutrients. I don’t care for chickpeas on salads as I just don’t love the texture. But mash them into a delicious hummus as a healthy dip and I’m all about that! I even use it as a substitute for salad dressing on my salad.
9. Nutritional Yeast: A popular ingredient among vegans and vegetarians because of its cheesy flavor and nutritional benefits, although most people don’t know about this culinary and healthy treat. Each tablespoon contains 2-3 grams of protein. While not a significant source of protein on its own, it can still contribute to your overall protein intake when combined with other protein-rich foods. Nutritional yeast is also a good source of B vitamins, including vitamin B12. I use it in place of parmesan cheese and even add it to my delicious home made soups to give them a cheesy flavor.
10. Pumpkin Seeds: These delicious seeds contain 9 grams per 1/4 cup. Pumpkin seeds, also known as pepitas, are a nutritious snack and a good source of plant-based protein, healthy fats, and other essential nutrients. They are also rich in minerals like magnesium, zinc, and iron. I mostly enjoy them on salads and sometimes in my healthy oatmeal spice cookies.
11. Chia Seeds: These tiny seeds are another excellent source of plant-based protein, healthy fats, and various essential nutrients. For a quarter cup of chia seeds, you’ll get a whopping 9 grams of protein. I love making them into a yummy healthy pudding or adding them to my healthy cookies.
12. Hemp Seeds: These little gems are considered a complete protein source as they provide all nine essential amino acids. They are also rich in healthy fats, including omega-3 fatty acids, and are a good source of fiber and minerals. They contain about 10 grams per 3 tablespoons of seeds. I sprinkle hemp hearts on my salad, throw them into my soups or smoothies or even to my morning yogurt for a little crunch.
13. Quinoa: Quinoa is another nutritious grain-like seed that contains all nine essential amino acids, making it a complete protein. It’s also a good source of dietary fiber and various minerals and contains 8 grams of protein per cup. I use quinoa in place of pasta or rice in many dishes.
14. Sunflower Seeds: A nutritious snack and a good source of plant-based protein, healthy fats, and various vitamins and minerals. With 6-7 grams per 2 tablespoons they are particularly rich in vitamin E, magnesium, and selenium. I enjoy them atop salads, as a healthy snack and in my healthy oatmeal cookies.
15. Greek Yogurt: Containing around 12-17 grams per 1/2 cup), Greek yogurt has a higher protein content compared to regular yogurt due to the straining process that removes some of the whey. It is also a good source of calcium, probiotics, and other nutrients and it has 12-17 grams of protein per ½ cup. I eat it every day with my morning fruit, I often throw it into my smoothies and it’s also great in place of sour cream in dips.
16. Tahini: This is a paste made from ground sesame seeds, and it contains a moderate amount of protein packing 5-6 grams per tablespoon. Although not a primary protein source, tahini can contribute to your overall protein intake along with its other nutritional benefits, including healthy fats, fiber, vitamins, and minerals. I mention it because paired with chickpeas and other seasonings, it makes a delicious hummus dip to accompany your veggies such as cauliflower, broccoli, asparagus, artichoke, olives, carrots, cucumber, celery, and tomatoes or even eaten on greens in place of salad dressing.
One other option for plant based protein is to look for a good plant based protein powder. I’ve done a lot of research and a crazy amount of trial and error in sampling various protein powders.
My favorite plant based, NO SUGAR protein powder is Power Life by Tony Horton. (No, I don’t get any kickback if you purchase this product), I’m just sharing the info because protein powders are expensive and I’ve wasted a lot of money trying different brands. I don’t want you to have to waste your money like I did. You can get this protein powder online at www.powerlife.com
I blend this protein powder with some fruit, ginger root, turmeric root, almond milk (or water) and a few fresh greens (kale, bok- choy, dandelion and/or micro greens) for a quick, easy and yummy smoothie any time of day.
the journey to a healthier, happier you is so worth it. I know because I lived it.
I stopped chasing weight loss and started focusing on my health—and that single shift changed everything. I lost 140 pounds, but more importantly, I found clarity, energy, and a life that finally feels like mine. I tell the whole story in my book. Click HERE to learn more.
