Did you know most plant based foods contain protein? Even broccoli! Here’s where to get the most protein for each meal on a plant based diet WITHOUT protein supplements and powders.
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Where Beginners Actually Get Protein on a Plant-Based Diet
These three categories of food contain the most plant based protein:
Beans, Peas and Lentils
The best quality sources of plant protein come from legumes. These are a category of foods which include beans, peas and lentils. Not only are these very cheap sources of protein, they are packed with fiber as well and keep you feeling satisfied and full. You can add legumes to any dish, smoothie, or even dessert.
- Good examples of meals which are packed with legumes include: Mexican meals made with beans, Bean Soups, Lentil Soups, Peas added to pastas and stir frys, Hummus dip, Tofu fried rice, Tempeh tacos, Soy Milk, and Peanut Butter.
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Whole Grains
The next best source of protein for beginners on a plant based diet comes from whole grains. Whole grains are grains which still have their outer layer intact. Processed grains, like white rice and white flour actually contain protein as well, though not as much as whole grains. If you’re trying to get a certain amount of protein each day, I recommend choosing whole grains for at least 2 of your 3 servings per day.
To maximize protein at meal times, combine whole grains with legumes and you’ll most likely get 20-30 grams of protein per meal.
- Good examples of protein rich whole grains include: Whole wheat bread, pancakes, waffles, muffins, pasta and pizza dough, brown rice, quinoa, and rolled oats or steel cut oats.
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Nuts and seeds
Another great source of plant protein is nuts and seeds. A ¼ cup for nuts or 2 tablespoons of seeds like hemp, chia, pumpkin or flaxseeds contain several grams of protein. It’s easy to eat a handful of nuts when you’re needing to meet your daily protein goals!
- Easy ways to get nuts and seeds into your meals: Blend flax, hemp and/or chia seeds into smoothies, add to oatmeal, add to homemade pancakes, waffles, breads and muffins, spread nut butter onto toast, and trail mix.
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Calculate protein using Cronometer nutrition tracking app
You can look up how much protein is in specific foods and your meals using the Cronometer nutrition tracking app. I use this app to track my daily protein intake to get my 80-100 grams plant protein each day on a plant based diet.
Cronometer app is free to use, check it out today
VIEW MY CRONOMETER APP VIDEO PLAYLIST on YouTube
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