Lately, the topic of plant protein sources has come up many times. I’ve had clients asking me about it, friends at my gym asking me about it, and people on instagram asking me about ways to incorporate more protein in their diet without eating more meat.

photo by Skyler Creative

Check out my video on Plant Protein Sources:

Plant Protein Sources: Why is Protein Important?

Protein is a macronutrient like carbohydrates and fat. 

Helps you feel full: There are several studies showing that protein helps people feel full and satisfied when they eat it without necessarily consuming a lot more food. There is convincing research to show that consuming more protein may reduce ghrelin, or the hunger hormone. Feeling full and satisfied will help you think clearer, focus on important tasks, and hopefully have less hanger episodes.

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/15466943 

https://www.ncbi.nlm.nih.gov/pubmed/16469977

https://www.ncbi.nlm.nih.gov/pubmed/16950139

Helps keep your muscles strong and healthy: Protein is the foundation for our muscles, so consuming enough protein is important for healthy muscles and if you are strength training, consuming protein can help you build more muscle.

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/25169440

https://www.ncbi.nlm.nih.gov/pubmed/22958314

There are numerous other reasons to consume protein such as speeding up injury recovery, benefiting bone health, and maintaining fitness and muscle as we age. 

When eating protein, I recommend consuming it with meals and snacks throughout the day rather than all at one meal or one snack. This will allow you to get a variety of protein into your diet and feel full and satisfied all day long.

Plant Protein Sources

• Seitan
  • This is a protein made from gluten, the protein found in wheat. Many times it has the texture and flavor of real meat when prepared.
  • Seitan contains about 25g of protein per 3.5 oz. 
  • This is located in the refrigerated section of most health food stores or grocery stores with a health food section.
  • To prepare seitan you can saute it, bake it, or grill it.
  • Because it is made from gluten, Seitan should be avoided if you have Celiac disease or non-celiac gluten sensitivity.
• Hemp seeds
  • Hemp seeds are little seeds that come from that same plant that produces marijuana, but don’t worry these little seeds will not get you high.
  • Just 1 ounce of hemp seeds contains 10 g of protein as well as healthy fats and a ton of minerals.
  • These little seeds don’t have much flavor and have a pretty soft texture, so you can easily add them to oatmeal, yogurt bowls, smoothies, salads, or sprinkle them on toast.
  • Recipes with hemp seeds
    • Low FODMAP Granola with big clusters
    • Cookie Dough Snack Bites
    • Strawberry Spinach Salad
    • Kefir Overnight Oats
    • Blueberry Oat Bran Muffins
• Chickpeas and most beans
  • Chickpeas are also known as garbanzo beans, and are a legume containing plant-based protein.
  • Chickpeas contain about 15g of protein for a 1 cup serving. 
  • I love adding chickpeas to chili, soups, salads at lunch time, tuna salad, making my own hummus and I have a recipe for chickpea blondies on the blog!
  • Recipes with chickpeas and beans
    • Taco Seasoned Chickpeas
    • Chickpea Walnut Blondies
    • Taco Quinoa Salad
    • Mediterranean Quinoa Salad
    • Moroccan Carrot and Chickpea Salad
    • Cookie Dough Snack Bites
    • Peanut Stew
    • Butternut Squash Chili
• Lentils
  • Lentils are legumes that surprisingly don’t take too long to cook. They usually take about 20 minutes, but following the instructions on the package is always a safe bet.
  • 1 cup of lentils contains about 18 g of protein and a good serving of fiber. Pairing protein and fiber together is a great way to keep you feeling full for a long time.
  • You can use lentils in chili, soups, salads, ethnic dishes, veggie burgers, or anywhere else you want! I’ve even put them in brownies.
  • Recipes with lentils
    • Lentil Brownies
    • Chicken Lentil Shepherd’s Pie
• Nuts/Seeds (walnuts, almonds, peanuts, pecans, etc) Nut butters (almond butter, peanut butter, etc)
  • There are many different types of nuts and seeds that can be eaten as is or ground into nut or seed butter. 
  • 1 ounce of nuts/seeds or nut/seed butter contains about 5-7 g of protein depending on the nut or seed used.
  • You can spread the nut or seed butter on toast, use it to make creamy sauces, sprinkled the whole nuts/seeds in salads or as a garnish to entrees, or eat them by the palmful.
  • Recipes with nuts/seeds 
    • Peanut Stew
    • Shredded Brussels Sprouts Salad with Blueberries and Quinoa
    • Cookie Dough Snack Bites
    • Thai Peanut Everything Sauce
    • Maple Sweetened Banana Oat Mini Muffins
• Tofu, Tempeh, Soy Beans
  • These are all soy products. 
  • Soy beans contain all the essential amino, making it a complete protein
  • Tofu is also known as bean curd. The soybean curds are pressed together in a process that is kind of like making cheese. The flavor is very neutral and takes on the flavor of the ingredients it is cooked or served with.
  • Tempeh is made from fermented soybeans that are pressed together to make a patty. You can bake or sautee tofu or tempeh and use them in a variety of dishes from stir fry to veggie burgers.
  • Edamame are young soybeans that have a subtly sweet but earthy flavor. Usually they are steamed or boiled and can be eaten on their own, mixed into stir fries, salads or soups
  • Tofu contains about 15 g of protein for 3.5 oz
  • Tempeh contains about 18 g of protein for 3.5 oz
  • Soy beans or edamame contain about 10 g of protein for 3.5 oz
  • Recipes using tofu, tempeh or soy beans
    • Energy Boosting Veggie Burgers
    • 30 Minute Thai Peanut Noodles
    • Broccoli Stir Fry
• Quinoa
  • While we eat quinoa like a grain similar to rice, it is actually a pseudocereal. That means we treat it like a cereal grain, but it is not a grain…it’s a seed!
  • 1 cup of quinoa contains about 8 g of complete protein. 
  • You can use quinoa in breakfast bowls similar to oatmeal, bake it into muffins and other baked goods, make summer salads with tons of herbs and fresh vegetables, put it in soups or casseroles, or anything else you can think of.
  • Recipes using quinoa
    • Taco Quinoa Salad
    • Mediterranean Quinoa Salad
    • Shredded Brussels Sprouts with Blueberries and Quinoa
    • Crispy Quinoa Granola
    • Quinoa Flour Banana Bread
• Nutritional Yeast
  • Nutritional yeast, also called nooch, is a deactivated strain of yeast that comes in yellow powdery flakes and has a slightly cheesy/umami flavor. 
  • Just 1 ounce of nutritional yeast contains 14 g of protein. 
  • You can sprinkle nutritional yeast on popcorn, salads, put it in mashed potatoes, homemade pesto, or wherever you want to add a yummy cheesy flavor.
  • Recipes using nutritional yeast
    • Basil Walnut Pesto
    • Avocado Oil Pesto

It’s also important to note that many foods contain carbohydrates, protein, and fat – so just because something is not listed here doesn’t mean it doesn’t contain protein. These are just some of the plant-based options I enjoy, many of my clients enjoy, I use regularly, and I can find pretty easily either online or in a grocery store. 

Questions?

If you have any questions, please comment in the comment section down below I’ll make sure to answer to the best of my abilities 🙂