Plant-Based Protein Sources & What To Do With Them

As a vegan, I get the “protein question” all the time. Some people ask because they are genuinely interested and others do it to be playful or may even try to start an argument. Nonetheless, our culture is “protein obsessed” because of good marketing decades ago. People are actually magnesium and fiber deficient and a few other minerals & vitamins. The fact of the matter is if you consume enough calories from quality food, you don’t need to worry about if you’re getting enough. Cases “Kwashiorkor” are simply unheard of in the American culture.

vegan protein sourcesvegan protein sources

Plants are excellent (and arguably better) sources of amino acids and included are fiber, phytochemicals, antioxidants, minerals & vitamins along with them! According to the CDC, women should get around 46 grams and men about 56 grams of amino acids per day. Of course, bodybuilders, fitness people and more active people need a little bit more.

Below are a vast list of plant-based protein sources and what to do with them!


1. Green Peas-
1 cup – 9 g protein
Calories – 134
Fiber – 9 g
Carbs – 25 g
-Steam them, microwave, baked, mixed with smoothies

2. Quinoa
I cup – 8 g protein
Calories – 222
Fiber – 5 g
Carbs – 39g
-Cook them like rice (1 cup quinoa with 2 cups water)

3. Peanut Butter
2 tablespoon – 8 g protein
Calories – 188
Fiber – 2 g
Carbs – 6 g
-Eat it by itself, put it in smoothies, PB&J Sandwiches, Put it on ANYTHING!

4. (Black) Beans
1 cup – 5 g protein
Calories – 227
Fiber – 15g
Carbs – 41 g
– Soak overnight (1 cup beans, 2 cups water), if canned, heat up and mix with veggies, burritos, tacos, etc.

5.  Chickpeas
1 cup – 15 g protein
Calories – 269
Fiber – 12
Carbs – 45 g
-Make hummus, eat them to a salad, bean salad, etc.

6. Organic Tofu
1 serving (79g) – 8 g protein
Calories – 77
Fiber – 1 g
Carbs – 2 g
-Freeze it, then pan fry it, steam it, cube it, put it in a stir fry, let it soak with marinate overnight, smoothie, blend it for ricotta cheese for lasagna, other foods.

7.  Tempeh
100 grams – 18 grams protein
Calories – 196
Fiber – ##
Carbs – 9 g
-Pan fry, steam it, stir fry, have it alone, mix it with any meal.

8. Edamame
1 cup – 17 grams protein
Calories – 189
Fiber – 8
Carbs – 16 g
-Eat it plain or add a little salt.

9.Hemp Seeds
1 ounce – 10 g protein
Calories – 162
Fiber – 1 g
Carbs – 2g
-Add it to smoothies, eat it alone, add it to any meal!

10. Chia Seeds
1 ounce – 4 g protein
Calories – 137
Fiber – 11 g
Carbs – 12 g
-Add them to smoothies, yogurt, cereal or make chia pudding

11. Sunflower Seeds
1 ounce – 6 g protein
Calories – 164
Fiber – 2 g
Carbs – 6 g
-Eat them plain, add to salads and other lunch and dinner entrees.    

12. Seitan
1 ounce – 21 g protein
Calories – 104
Fiber – 0
Carbs – 4 g
-Eat it to any dish that calls for meat.

13. Lentils
1 cup – 18 g protein
Calories – 230
Fiber – 16 g
Carbs – 40 g
-Cook then like rice, add to soup, side dish, mixed with veggies, etc.

So there you have it. A few pretty damn good plant-based protein sources that don’t have the cholesterol, saturated fat, and added cruelty in the mix. I will add that all plant sources have protein in them, their levels on vary.

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Add these into your daily diet and reap the benefits of recovering faster from your workouts and feeling more energetic and lighter on your feet!



Source of nutritional info:


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