fat2plant

The power of adding plants to your life!

No way plants have protein…!

20 Comments

Here is a list of high protein plant-based foods i found on a blog post by Rich Roll I came across a year ago. This should answer the question about where I get my protein….

1. Quinoa: 11g Protein / Cup

A grain like seed, quinoa is a high protein alternative to rice or pasta, served alone or over vegetables and greens. It provides a good base for a veggie burger and is also a fantastic breakfast cereal when served cold with almond or coconut milk and berries.

2. Lentils: 17.9g Protein / Cup

Delicious, nutritious and super easy to prepare. Trader Joe’s sells them pre-cooked and I’m not afraid to just eat them cold right out of the package for lunch or a snack on the run.

3. Tempeh: 24g Protein / 4 Ounces

A fermented soybean-based food, tempeh is a healthy protein-packed alternative to it’s non-fermented cousin tofu. It makes for a great veggie burger and doubles as a tasty meat alternative to meatballs in pasta, or over brown rice and vegetables.

4. Seitan: 24g Protein / 4 Ounces

An excellent substitute for beef, fish and soy products, one serving provides about 25% of your RDA of protein. But not for those with gluten sensitivities, as it is made from wheat gluten.

5. Beans (Black, Kidney, Mung, Pinto): 12-15g Protein / Cup

I love beans. Great on a veggie burrito, in chili and soups, on salads or over rice with vegetables, beans of all varieties are a daily staple of my diet.

6. Spirulina: 6g Protein / 10 grams

A blue-green algae, spirulina is a highly bioavailable complete protein containing all essential amino acids. At 60% protein (the highest of any natural food), it’s a plant-based protein powerhouse!

7. Hemp Seeds: 16g Protein / 3 Tbsp

With a perfect ration of omega-6 and omega-3 EFA’s, hemp seeds are another bioavailable complete protein rivaled only by spirulina. A simple and great addition to a multitude of dishes, from breakfast cereal to salads to smoothies to vegetables and rice.

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20 thoughts on “No way plants have protein…!

  1. …plus a whole peck of vegetables, which I would never have thought of. Kale, broccoli, peas…my mind was pretty much blown.

  2. Thanks for posting. I am always looking for new healthy things to try.

  3. [ Giggles ] All vegans are aware of this information.

    Lovely post, my friend!

  4. Most plants contain protein, they just don’t provide us with complete proteins (aka amino acids) like meat does, which is why you have to eat a variety to make sure you get complete proteins. 🙂

    • All proteins are complete amino acid chains even plant based sources, that being said the ratio of amino acids are different depending on the source. Even meat is not a “complete” source due to its specific ratios, so I totally agree with you on the need for a variety of source. Thanks for the comment!

      • Ah yes, thank you for correcting my confusing statement. I meant that meat protein tends to contain all of the amino acids needed to build new protein (providing what most call a “complete protein”). Other protein sources, like plants, tend to lack at least one of the essential amino acids.

  5. I was a vegetarian for almost two years, but the vegan thing seems so hard to me. However, I eat very little meat and try to pack as many veggies in as possible. Good for you and what you have achieve thus far!

  6. Reblogged this on Tiffany Opal Coaching and commented:
    I love this article! I get most of my protein from plant sources and eat barely any meat for health reasons, and because of how the animals are treated.

    If you eat Tempe make sure it’s made from organic, non-GMO soy beans!

  7. Quinoa and Spirulina are my favorite! Quinoa has ALL essential aminos so you can be assured that if you eat it you are not missing any! Spirulina is loaded with SO MANY micronutrients and chlorella that is so good for your whole body. You can just about live off spirulina and quinoa! Except I’d miss grapes and berries 🙂

  8. Some of my favorites! Great information.

  9. This is incredibly helpful-thanks!!

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