A growing range of plant-based proteins is becoming available for people seeking to reduce their intake of animal-based foods. Soy, pulses, nuts, spirulina, and other ingredients can make a tasty, high-protein meal.
A person may try a vegan diet for health, animal welfare, or religious reasons. A vegetarian or vegan diet could provide all the nutritional requirements of adults, children, and those who are pregnant or breastfeeding.
Even so, getting enough protein and essential vitamins and minerals can be harder for people who do not eat meat or animal products. A person must plan ahead to ensure they get enough protein, calcium, iron, and vitamin B-12, which people on an omnivorous diet get from animal products.
Best plant-based proteins
The right plant-based foods can be excellent sources of protein and other nutrients, often with fewer calories than animal products.
Some plant products, such as soybeans and quinoa, are complete proteins, which means that they contain all nine essential amino acids that humans need. Others are missing some of these amino acids, so eating a varied diet is important.
The following healthful plant-based foods have a high protein content per serving.
1. Tofu, tempeh, and edamame
Soy products are among the richest sources of protein in a plant-based diet. The protein content varies with how the soy is prepared:
- firm tofu (soybean curds) contains about 10 g of protein per ½ cup
- edamame beans (immature soybeans) contain 8.5 g of protein per ½ cup
- tempeh contains about 15 g of protein per ½ cup
Tofu takes on the flavor of the dish it is prepared in so it can be a versatile addition to a meal.
People can try tofu as a meat substitute in a favorite sandwich or soup. Tofu is also a popular type of meat substitute in some dishes, such as kung pao chicken and sweet and sour chicken.
These soy products also contain good levels of calcium and iron, which makes them healthy substitutes for dairy products.
2. Lentils
Red or green lentils contain plenty of protein, fiber, and key nutrients, including iron and potassium.
Cooked lentils contain 8.84 g of protein per ½ cup.
Lentils are a great source of protein to add to a lunch or dinner routine. They can be added to stews, curries, salads, or rice to give an extra portion of protein.
3. Chickpeas
Cooked chickpeas are high in protein, containing around 7.25 g per ½ cup.
Chickpeas can be eaten hot or cold and are highly versatile, with plenty of recipes available online. They can, for example, be added to stews and curries or spiced with paprika and roasted in the oven.
A person can add hummus, which is made from chickpea paste to a sandwich for a healthy, protein-rich alternative to butter
4. Peanuts
Peanuts are protein-rich, full of healthy fats, and may improve heart health. They contain around 20.5 g of protein per ½ cup.
Peanut butter is also rich in protein, with 3.6 g per tablespoon, making peanut butter sandwiches a healthy, complete protein snack.
5. Potatoes
A large baked potato offers 8 g of protein per serving. Potatoes are also high in other nutrients, such as potassium and vitamin C.
Add two tablespoons of hummus for a flavorful snack that is healthier than butter-covered potatoes and increases the protein content. Two tablespoons of hummus contain about 3 g of protein.
6. Beans with rice
Separately, rice and beans are incomplete protein sources. Eaten together, this classic meal can provide 7 g of protein per cup.
Try rice and beans as a side dish, or mix rice, beans, and hummus together, then spread on Ezekiel bread, which is made from sprouted grains, for a savory, protein-packed meal.
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Conclusion
Going vegan or vegetarian requires some planning. With the right protein-based plant food, however, people who avoid animal products can eat balanced diets that support a healthy body and reduce the risks of some diseases.
It is important to discuss dietary portions with a doctor or nutritionist since vegan or vegetarian diets may lack some vital nutrients, necessitating the use of dietary supplements or learning how to include certain foods that are high in these nutrients.
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