How I get 90+ grams of protein every day on a plant-based diet
I’ve been following a plant-based diet for only a few months, but I’ve already heard this question ONE TOO MANY times. It’s time we stop seeing chicken and steak as the only sources of protein out there. Here are 10 protein sources that are 100% vegan and packed with protein - and no, it’s not all beans!
- Hemp is a natural appetite suppressant and can help you feel full longer and reduce sugar cravings.
- “Perfect protein” not only containing all 20 amino acids, but also each of the nine essential amino acids that our bodies cannot produce.
- 3 tablespoon = 10g protein
- Contains folates, thiamine, riboflavin, niacin, seleniumand zinc, making it a great superfood.
- Complete protein containing at least nine of the 18 amino acids that your body cannot produce.
- 2 tablespoons = 4g protein, 9g if label says "fortified"
- Due to its high insoluble fiber and protein content, quinoa can increase that “full” feeling you have after a meal
- Complete protein containing all 20 amino acids, including the 10 essential acids our body doesn’t produce on its own
- 1 cup cooked = 9g protein
- Chickpeas are a form of complex carbohydrate that the body is able to slowly digest and use for energy.
- High in fiber, improves digestion
- 1 cup boiled chickpeas = 14.5g protein
5. Ezekiel Sprouted Grain Bread (and similar brands)
- Contains 18 amino acids, including 9 essential acids our body doesn’t produce on its own
- Makes gluten and proteins more digestible
- 2 slices = 8g protein
6. Nut butter
- Easy to add to meals or snacks on the go.
- Peanut butter, almond butter, sunflower seed butter, and cashew butter all contain about 6-8g protein in 2 tablespoons.
7. Plant-Based Protein Powder
- Look for ones with clean ingredients like Nuzest and Vega
- 2 scoops Nuzest (24g) = 21g protein
- 1 scoop Vega (41g) = 30g protein
- Improves heart health by lowering cholesterol and blood pressure levels
- Soba noodles are a great way to eat buckwheat
- 1 cup cooked = 6g protein
- Add to beverages, smoothies, and energy bars
Detoxes heavy metals (especially arsenic) and can enhance energy performance
- 2 tbsp = 8g protein
10. Chia Seed
- Chia seeds are the highest plant source of omega-3 fatty acids, and they contain more fiber than flax seeds or nuts
- 2 tbsp = 4g protein
Not only are these foods high in protein per calorie, but they come with many other nutritional benefits!
Still need proof that vegans can get enough protein in a day?
Here is a look at what I ate today:
Day Total: 91g protein, 1683 calories
Morning green smoothie, 30 minutes later breakfast
*green smoothie was homemade (I have the recipe added to MyFitnessPal)
Lunch - Kale salad with quinoa blend and chickpeas
Dinner - Red lentil pasta with olive oil and nutritional yeast (screenshot cut off)
*A whole foods plant based diet technically does not permit eating oils, however I do use organic extra virgin olive oil sparingly.
Snack - protein smoothie
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