Plant-based proteins! Sounds…exotic? Expensive? Difficult to find? Honestly, they’re neither! And we’re glad you’re here because we have a list of plant-based protein sources that might just be in your kitchen or a nearby store.
But before we move to the list, let’s talk more about proteins. We’ve heard at least one friend talk about taking protein or being obsessed with how much protein they have.
Why are they such a big deal?
Understanding Protein (a brief chemistry lesson)
Proteins are nutrients that are built with chains of amino acids (a type of chemical or molecule). Protein helps in maintaining and growing our cells and tissues. In fact, proteins also help in breaking down fat and managing metabolism.
But our body needs a constant protein supply as older protein gets used or flushed by our bodies. So, we need to ingest the right amino acids that will build protein through our diet.
You might think that animal-based proteins are the only form of protein.
Different foods have different amino acids, and plant-based protein sources are strong contenders to animal-based ones.
Are plant-based proteins better than animal proteins?
Every day, your body needs around 0.8 grams of protein per kilogram of your body weight or 0.36 grams per pound. Here’s a calculator to check how much protein you need!
Now, we’ve heard several conversations between meat eaters and vegetarians. A major one has been about where vegetarians or vegans get their protein content from.
Like we said, different food sources have different amino acids. The key is to have the right amount of protein and the right amino acids throughout the day, and look something like this:
Jokes apart, animal proteins are known to be complete proteins but they’re not always healthy. For instance, a fried chicken burger or processed chicken tenders is not nutritious. But eggs, salmon, cod, and milk, among others, then we’re talking.
Plant-based sources are known to have incomplete protein because they don’t always have all the amino acids. But, they do have the essential ones. Plus, most are highly fibrous and rich in antioxidants, so brownie points for that!
It may seem like a task to plan meals that guarantee proteins, but how about we give you a list of plant-based protein foods that you can enjoy every day?
13 sources of plant-based protein that are worthy alternatives to meat
Nuts
Did you know that soaked nuts in the morning can help your body absorb higher amounts of protein, calcium, iron, and other nutrients?
Almonds, walnuts, pistachios, and cashews have some of the highest protein content ranging from 14gms to 25gms (per 100 gms)
If you can’t have nuts in the morning, keep them accessible as snacks like salted cashews. Another option is to add them to salads, making them even more nutritious!
Edamame
Edamame is the new Japanese superfood with complete proteins, around 18.4 gms every 100 gms. Also, fun fact, edamame is known to be gluten-free and cholesterol-free!
It is the new healthy snack that you can munch on between meals. All you need to do is boil them and stir fry with spices, just like her.
Seeds
Another way to start your mornings on a super healthy note would be a mix of seeds. You might’ve seen people commit to flax seeds, chia seeds, pumpkin seeds, etc. This is because seeds have high amounts of fiber, vitamins and minerals.
Seeds also have high amounts of proteins, for example, hemp hearts are known to be complete proteins with nearly 33.3 gms protein per 100 gms. Pumpkin seeds, too, have around 28 gms protein per 100 gms.
Brown Rice, Red Rice and Wild Rice
Okay, we know rice that rice is mostly rich in carbs, but we also know it’s a quick go-to meal for everyone. So, it must be made accessible!
If you’re like her, may we suggest using brown/red/wild rice which has more protein and fibre than white rice. While the difference in protein levels isn’t significant, it’s still higher and more nutritious than regular white rice.
Sprouts
If salads are your thing, you must have a sprout salad! It’s yum, light and of course, full of proteins. Mung bean sprouts, one of the most common sprouts, also has a high amount of proteins.
Saute the sprouts with spices and have them with rice or whip up a fresh salad - you’ll be content either way.
Chickpeas
Hummus lovers, assemble, because now there’s even more reason to have it! With 14.5 gms of protein per cup (164 gms), chickpeas are a great way to build muscle and stack up on proteins.
So pair your sauteed veggies with hummus or enjoy as a gravy, chickpeas can keep you healthy and happy in many ways!
Oats
Oats are another underrated protein source. But the key is to know which kind of oats have the highest amount of proteins. Whole-grain oats are known to have the most protein and are versatile.
Whip up a smoothie or have a bowl of porridge, either way, it’ll increase your protein content.
Quinoa
Quinoa is a tricky one. It doesn’t contain much protein but it has all nine amino acids! In fact, quinoa has higher protein content than regular cereals.
While quinoa can be substituted for rice, our favourite way to have it would be with a rich, refreshing salad full of veggies!
Vegetables
Of course, we can’t leave veggies out of this list. But you need to be conscious of which veggies you have for right kind of proteins.
Broccoli, asparagus, potatoes, spinach, sweet potatoes, and sweet corn are some proteins that act as wonderful sides or amp up regular dishes. In the mood for pesto pasta? Replace basil with spinach. Want to cook some fried rice? Add loads of broccoli and corn to it to make it protein-heavy!
They’re so easy to incorporate in your regular meals, you’ll have a celebration dance with all the protein you’ve had.
Fruits
Orange, avocado, pomegranate, kiwi, guava, and blackberries are just some fruits that can be your daily source of protein.
Not much to say here, except this: pair ‘em with your breakfast or snack on them, fruits will never disappoint you.
Lentils and Beans
Let’s get technical for a second. Lentils are a type of legumes, which means they store proteins in their seeds with the help of nitrogen!
Lentils also have essential amino acids. In fact, if you pair lentils with whole grains like brown rice or red rice, you could have as much protein as meat!
Tofu
A vegan substitute to cottage cheese, tofu has around 17 gms of protein per 100 gms. Plus, it’s rich in calcium and magnesium so it works wonders for your bones.
Tofu acts as a strong ingredient in Asian curries and salads, and it easily lasts up to 4-5 days, so it makes for one easy meal!
With plant-based protein food, it’s tricky to get the perfect quantity of protein from a single source, but planning your meals does help!
We’re a healthy meal subscription company that does all the planning, cooking and delivering too, so if you’re looking for nutritious meals that keep your health in check, we’re here for you.
