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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Looking to boost your protein intake on a plant-based diet? Don't worry, there are plenty of options! Here's a list of 7 high-protein plant-based foods to keep you strong and energized.
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Lentils are protein-packed powerhouses! With around 18g of protein per cup, they also provide fiber and essential nutrients, making them a great choice for soups, salads, and curries.
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Chickpeas, or garbanzo beans, are versatile and delicious. They contain about 15g of protein per cup and can be added to salads, made into hummus, or roasted for a crunchy snack.
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Quinoa is a complete protein, containing all nine essential amino acids. One cup provides around 8g of protein. Use it as a base for salads, bowls, or as a side dish.
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Tofu is a protein-rich staple in many plant-based diets, offering about 10g of protein per 100g serving. It's incredibly versatile and can be grilled, stir-fried, or blended into smoothies.
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Tempeh, made from fermented soybeans, has a higher protein content than tofu—around 15g per 100g. Its firm texture and nutty flavor work well in sandwiches, stir-fries, and salads.
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Hemp seeds provide around 10g of protein per 3 tablespoons and are rich in healthy fats. Sprinkle them over salads, blend into smoothies, or add to oatmeal for a protein boost.
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Chia seeds pack 4g of protein per 2 tablespoons. These tiny seeds are full of fiber and omega-3s and are perfect for chia puddings, smoothies, or mixed into your favorite snacks.
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Incorporating these high-protein plant-based foods into your meals will help meet your daily protein needs. Whether you’re looking to build muscle or stay energized, plants have you covered!
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