Plant Proteins for Vegetarians

One of the most common concerns expressed about a vegan or vegetarian lifestyle is a lack of protein. Although omnivores get the bulk of their protein from meat and dairy sources, the vegetarian or vegan diet require alternate sources of protein. Although this is a hurdle, it’s certainly not a reason to discount a plant-based diet. Nature provides a wealth of plant proteins to support a healthy and active lifestyle; keep reading to learn more!

6 Common Types of Plant Proteins

Beans & Legumes

Some of the most affordable, easiest to find plant proteins are beans and legumes. High in fiber, iron, and folate, beans provide roughly 15 grams of protein per cup. Beans typically come in either canned or dried form and there are many options to choose from including pinto beans, black beans, kidney beans, great northern beans, and chickpeas.

Tofu & Edamame

Tofu, edamame, and tempeh are all soy-based plant proteins which deliver the added benefit of essential amino acids, iron, and calcium. A cup of tofu contains 20 grams of protein per cup and can be added to almost any dish in place of meat. Edamame beans are whole, immature tofu and are a delicious snack which can be quickly prepared by boiling salt water.

Seitan

Seitan is a popular, vegan substitute for meat, and contains a whopping 21 grams of protein per serving. This meat-substitute is also called vital wheat gluten and is made by removing the starch from wheat flour, leaving only the sticky protein. As the name “vital wheat gluten” suggests, seitan is not for those who suffer from celiac disease or other gluten sensitivities.

Quinoa

This gluten-free ancient grain is delicious, versatile and easy to work with. Quinoa is great with a veggie stir fry, as a side dish, or in a cold salad.  A cup of quinoa contains 9 grams of protein along with magnesium, B vitamins, potassium, vitamin E, and antioxidants.

Lentils

Lentils are a versatile and delicious plant protein which can be easily added to soups or salads. A cup of lentils will provide you 18 grams of protein as well as nearly half your daily fiber intake.

Nuts & Seeds

Nuts are perhaps one of the easiest plant proteins to snack on, although it’s best to be sure your coworkers or classmates don’t have a nut allergy before opening the bag. Peanuts (technically a legume) have the highest protein content with 7.3 grams per serving, followed closely by almonds at 6 grams per serving. While nuts are pack less protein per serving than beans or soy, they come with a side of antioxidants, vitamins, and healthy fats.

Plant Proteins in Supplement Form

Although plant proteins are relatively easy to come by, nutritional supplements can fill in the gaps, especially if you often eat on the go.

Vegan Protein

Vegan Protein from Davinci Labs contains 19 grams of protein per serving derived from pea, flax, and hemp sources as well as 1 billion CFU of helpful probiotics.

Raw Organic Protein

Garden of Life offers their Raw Organic Protein in a variety of flavors. Each serving provides 22 grams of plant proteins as well as essential vitamins and amino acids.

VegaLite Plant-Based Performance Protein

VegaLite Plant-based Performance Protein by Thorne Research provides 20 grams of protein per serving derived from a proprietary pea and rice blend in a low-sugar, great tasting mix-in powder.

How do you pack your diet with healthy plant-proteins? Share your stories and favorite recipes with us in the comments section below.

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