10 Best Sources of Plant Based Protein
See how much you plant protein have to eat daily to get your daily intake on nutrient on a plant based diet.
Men should be eating at least 56 grams of protein a day and women 46 grams of protein daily?
Sounds a bit high to you?
Let us explain how you can reach your daily intake of protein without losing out on them.
1.) Tofu: 10 grams protein per 1/2 cup
2.) Almonds: 8 grams protein per 1/4 cup
3.) Peanut Butter: 7 grams protein per 2 Tbsp
4.) Chia Seeds: 5 grams protein per 2 Tbsp
5.) Cashews: 12 grams protein per 1/2 cup
6.) Lentil: 9 grams protein per 1/2 cup
7.) Chickpeas: 7 grams protein per 1/2 cup
8.) Peas: 16.35 grams per 1 cup
9.) Broccoli: 3g protein per 1/2 cup
10.) Walnuts: 4.45 grams protein per 1/4 cup
1.) Tofu can be prepared in many different ways and is originally pressed from soybean (3.5 oz of soy bean have 16.6 grams of proteins). You do not always have to eat plain tofu to get your proteins. Many vegan meat alternatives are using soy beans and they have a ton of proteins. So check the nutrition label on the back of the packaging and count them into your daily intake.
2.) Almonds are a great snack during the day. You can eat them raw you can bake with them, and yes, you can also make it into a pizza dough.
3.) Peanut Butter who doesn't love it? True people with allergies. Overall peanut butter is super high in protein and is a great replacer if you are craving chocolate I find. So add some scoops of peanut butter into your day. We love eating them with a few dried goji berries on the side. There are other dishes you can prepare that have peanut sauce, incl. spring rolls with peanut sauce and peanut noodles that come to mind.
4.) Chia Seeds can be used for pudding, as crunch over your fruit bowls, you can also use them when cooking instead of using bread crumbs and they go well into a baked good as an egg replacer.
5.) Cashews are also a great snack and come in many versions. You can use them to make cashew dipping cream, cream as a dessert, you can put them into a stir fry. Check out this collection of cashew recipes here.
6.) Lentils are a great alternative if you do not want to eat vegan meat. You can cook them and smash them up to make bbq meatballs, you can make moroccan eggplant with lentils recipe here. They go perfect with soups or as a side dish.
7.) Chickpeas go with almost every meal. I know you don't believe me there but I will tell you. You can make savory pancakes with a cashew sauce, marinated and baked chickpea pops, with avocado. You can use chickpeas to make mediterranean dishes such as falafel. You can make Indian dishes such as chana masala. You can use them as snacks and spice and bake them and put them into salads for extra crunch.
8.) Peas are a great resource of protein but I have limited ideas to make with this. Side dish to a meal or as a split pea soup. Here are some more tips for you.
9.) Broccoli, who doesn't love it? It also helps interact with probiotics and therefore should be included several times a week. It can be baked with vegan cheese, in soups, side dishes and more. We personally love roasted, it is tossed around in olive oil with garlic, salt, pepper and a pinch of onion powder, baked at 400ºF at 25 min. It's super yummy and almost tastes like a little chip snack.
10.) Walnuts are great snacks, they go perfect with red grapes and wine. Take 'every' evening and enjoy that little 3-combo to jack up your protein intake :)