Hitting your Protein Quota on a Plant-Based Diet.

As I have recently working with clients who are restricted to a plant-based diet, I wanted to share some advice on how to hit your protein targets. Fortunately, there are numerous plant-based foods packed with protein, it just requires a little more preparation.

Here’s 12 plant-based protein sources, ranked by their content in grams of protein per 100 grams, to help you optimize your diet:

1. Soy protein- 80g of protein/100g

Soy protein isolate is an excellent source of high-quality protein. It can be added to smoothies, baked goods, and more. Throw some into your protein shake the next time you’re at the gym

2. Seitan (Wheat Gluten) - 75g of protein/100g

Often referred to as "wheat meat," seitan is made from *gluten, the protein in wheat. It’s a fantastic meat substitute due to its texture and high protein content.

*However, since many people have allergies to gluten, some people may need to avoid this source.

3. Hemp Seeds - 31g of protein/100g

Hemp seeds are not only high in protein but also rich in healthy fats, fiber, and essential amino acids. They can be added to smoothies, oatmeal, salads, and baked goods.

4. Pumpkin Seeds - 30g of protein/100g

Pumpkin seeds are also packed with magnesium, iron, and zinc. Enjoy them as a snack, or add them to salads, granola, and bread.

5. Peanuts - 25.8g of protein/100g

While delicious, peanuts are also very high in calories

6. Lentils - 25g of protein/100g

Lentils are a staple in many plant-based diets due to their versatility and high protein content. They’re perfect for soups, stews, salads, and veggie burgers.

8. Black Beans - 21g of protein/100g

Black beans are another great source of protein and fiber. They can be used in a variety of dishes, including salads, soups, and as a base for veggie burgers.

9. Chickpeas - 19g of protein/100g

Chickpeas are a great source and are used in dishes like hummus, salads, and stews. They are also great for making chickpea flour, which can be used in baking.

10. Tofu (Firm) - 15.7g of protein/100g

Tofu, made from soybeans, is a popular meat substitute that’s high in protein. It can be marinated and cooked in various ways to absorb flavors, making it a versatile ingredient in many dishes.

11. Chia Seeds - 16g of protein/100g

Chia seeds can be used in puddings, smoothies, and as egg substitutes in baking.

12. Quinoa - 14g of protein/100g

Quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s a great base for salads, bowls, and as a rice substitute.

Conclusion

A plant-based diet may seem daunting at first, but with a little bit of planning and organization, you can still hit your daily protein quota to ensure progress and get great results!

Nem

Data Source: USDA FoodData Central.