Protein is an essential part of a healthy diet. It is important in building and repairing bone, muscle, cartilage, skin, and blood. It supports brain function, gives us energy, and even makes hormones and enzymes. The most commonly known source of protein is from meat or dairy sources. When, in fact, there are quite a few plant-based sources of protein. The big debate is how much protein we actually need. The amount of protein an individual needs depends on gender, age, weight, and activity level. The average adult may need about 45-75 grams of protein a day. It is not uncommon for Americans to consume more than double that amount each day. This is done by incorporating more processed meats into daily meals and not incorporating a variety of wholesome healthy ingredients.  The result of consuming large quantities of animal protein, is too much acidity in the body. When our bodies are in an acidic state it creates an environment optimal for disease.

To ensure you are eating a well rounded diet with a variety of wholesome foods, give these plant-based protein rich foods a try! These food are great for vegans, vegetarians, and omnivores alike!

Quinoa

Quinoa contains about 8 grams of protein per cup and includes all of the essential amino acids, making it a complete protein. It also has a variety of other nutrients including calcium, Vitamin A, and folate.

Hemp seeds

One tablespoon of hemp seeds contains about 5 grams of protein. Hemp seeds also contain a good balance of Omega-3 and Omega-6 fatty acids.

Tofu and Tempeh

Organic tofu is non-GMO and contains about 10 grams of protein per ½ cup. Tempeh consists of fermented cooked soybeans and also boasts an about 15 grams of protein per ½ cup, as well as fiber and healthy fats.

Chickpeas

Chickpeas contain about 8 grams of protein per cup and a significant amount of insoluble fiber, as well as a rich variety of antioxidants and phytonutrients.

Beans

Black, kidney, mung, and pinto beans contain about 12-15 grams of protein per cup as well as a variety of antioxidants, vitamins, and minerals. Beans can be paired with rice to make it a complete protein.

Lentils

Cooked lentils contain about 18 grams of protein per cup, along with many other nutrients including potassium, zinc, folate, and fiber.

Peanut Butter

Containing about 8 grams of protein per serving, peanut butter is a great snack that can quickly boost energy levels and can reduce brain fog between meals.

Spirulina

Spirulina is a natural “algae” (cyanbacteria) powder that is incredibly high in protein and a good source of antioxidants, B-vitamins and other nutrients including. Two tablespoons spirulina equals 8 grams of protein.

These are just a few of the many plant foods that contain protein. Keep in mind that there is no one diet fits all; everyone is different and has different needs. Maintaining a well balanced diet is important and so is finding what works best for you in order to be healthy and happy.

Written by

Diamond La Croix Integrative Nutrition Health Coach