The Best Forms of Plant-Based Protein

There’s a common misconception that floats around in our world about plant-based eaters, that misconception is all about protein. “Are they getting enough protein?” “They must be protein deficient!” “All they eat is tofu and grass.” These are some common stereotypes that people think about vegans, vegetarians, and those just looking to adopt a more plant-based way of eating. The truth is, all of these stereotypes couldn’t be further from the truth. 

Getting an adequate amount of protein and feeling satiated is not only 100% possible on a plant-based diet, it actually has many health benefits. If you think about it this way, plenty of the strongest animals in our world including gorillas, cows, and elephants consume plants! It’s possible to thrive, feel good, and be strong on a plant-based diet if you know what you’re doing and where to get your protein from.

In this article we are going to break down some of the best forms of plant-based protein.

How much protein do we need?

Before we dive into the different kinds of plant-based protein sources that are available, we wanted to share some information about how much protein we actually need in our diets. Proteins contain amino acids that our body needs for a number of important functions. Amino acids from protein help to repair and build muscle, make hormones, and so much more! Protein does so much but it also helps us to feel full and satisfied. That being said, how much protein should we be consuming on a daily basis to feel our best?

The recommended dietary allowance is 0.8 grams of protein per kilogram of body weight.*

This number is also dependant on how active your lifestyle is and what your fitness goals are. We always recommend speaking with a dietician or nutritionist to determine what number is best for your body type.

Best Plant-Based Protein Sources

Tofu, tempeh, and edamame

Although these three sources of protein might look quite different, they all originate from soybeans, which are a complete protein source. They provide all the essential amino acids the body needs.

Edamame are immature soybeans, vibrant green in colour and usually prepared through steaming or boiling. Edamame has Asian origins but is now thoroughly enjoyed by many around the world. Edamame is not just a fantastic source of protein (17 grams per cup) but it is also rich in fibre, antioxidants, and other vitamins. 

Tofu is made from soybean curds. It’s widely used in a variety of dishes and comes in many different forms such as silken, soft, medium, firm, and extra firm. One cup of tofu contains 20 grams of protein! There are so many delicious and nutritious ways to use tofu, whether it’s a tofu scramble for breakfast, a stir fry for lunch, or even grilled tofu for dinner. 

Tempeh is an interesting way of consuming soybeans. Tempeh is fermented and actually contains more protein than tofu because it contains the whole soybean. Tempeh has a strong, nutty taste and can easily absorb different flavors from marination or recipes it’s cooked with. Since tempeh can be bitter we recommend steaming it before use!

Lentils

Another great source of plant-based protein are lentils! Lentils have an incredible amount of health benefits, from being rich in dietary fibre, to aiding digestion, and even being an excellent source of iron! Lentils also contain plant chemicals called polyphenols which are shown to have antioxidant activity. 

There are a few different types of lentils including yellow lentils, red lentils, brown, and green. They can be used in so many different ways such as an addition to soups, stews, salads, tacos, and so much more!

Hemp seeds

Where do we even begin with hemp seeds? They’re incredibly nutritious! Hemp seeds are the seed from the hemp plant. Each seed is small but mighty in benefits such as healthy fats, minerals, and protein. 

Just 2-3 tablespoons of hemp seeds contain 11 grams of protein, making it an excellent choice for a topping on salads, smoothies, and oatmeal. 

Hemp seeds are also rich in the essential fatty acids omega-6 and omega-3. They’re also a great source of Vitamin E, potassium, sodium, magnesium, iron, and zinc.

Green peas

Another way to sneak in some more awesome protein to a plant-based diet is green peas. Each cup of green peas contains 9 grams of protein which is even higher than a cup of dairy milk. 

Green peas are also rich in fibre, folate, maganese, Vitamin A, K, and C. 

You can add green peas to soups, salads, pasta dishes, and so much more!

While these are some great plant-based protein options to get you started, there are plenty more where that came from! Eating plant-based and getting enough protein and nutrients isn’t hard to do, as long as you’re prepared. If you’re looking to incorporate more of these into your diet we highly recommend checking out some of these websites below for recipe inspiration:

www.pickuplimes.com

rainbowplantlife.com

cookieandkate.com