- Legumes
- Nuts and Seeds
- Whole Grains
- Vegetables
- Plant-Based Protein Powders
Legumes
Legumes, including lentils, chickpeas, black beans, and peas, are excellent sources of protein. They are also rich in fiber, iron, and essential amino acids. Lentils, for instance, provide about 18 grams of protein per cooked cup, making them a staple in vegan diets.
Nuts and Seeds
Nuts and seeds, such as almonds, chia seeds, flaxseeds, and hemp seeds, offer substantial protein content along with healthy fats and micronutrients. Hemp seeds, for example, contain around 10 grams of protein per 3 tablespoons and are also a great source of omega-3 fatty acids.
Whole Grains
Whole grains like quinoa, farro, and bulgur are not only high in protein but also provide essential vitamins and minerals. Quinoa stands out with about 8 grams of protein per cooked cup and is a complete protein, meaning it contains all nine essential amino acids.
Vegetables
Certain vegetables, such as spinach, broccoli, and Brussels sprouts, contribute to protein intake while offering a plethora of vitamins and antioxidants. Spinach provides around 5 grams of protein per cooked cup, making it a valuable addition to any meal.
Plant-Based Protein Powders
Plant-based protein powders, derived from sources like pea, rice, and hemp, are convenient options for boosting protein intake. These powders can be easily incorporated into smoothies and shakes, with many offering around 20 grams of protein per serving.